Sometimes the gym can be super busy, here is a full leg workout. No machines required, you ONLY need dumbbells and a bench!
The Workout
Squat with pulse
3 sets 10 reps
5 pulses at the bottom of the squat every rep, stand tall squeeze the glutes, repeat.
Super set- Complete both exercises then rest 45sec -1 min
Step ups
3 sets of 15 reps /leg
1 leg at a time
**Can add a 2 benches or risers to your squat if you want to get a deeper squat!
Straight leg deadlift
3 sets 15 reps
Keep back straight, deep stretch in your hamstrings.
Super set- Complete both exercises then rest 45sec -1 min
Reverse Lunge
3 sets of 15 reps per leg
1 leg at a time
Hamstring curl
3 sets of 15 reps
Extend feel a deep stretch in your hamstrings, then bring your heels to you butt. Squeeze dumbbell to keep it in place between your feet.
Super set- Complete both exercises then rest 45sec -1 min
Single leg hip trust3 sets of 15 reps per leg
Single leg hip trust
3 sets of 15 reps per leg
Place dumbbell on hip, 1 leg at a time. Slow tempo squeeze the glutes at the top for 2-5 seconds.
Bulgarian Split Squat
3 sets of 15 reps per leg
1 foot on bench. Push through heel on the way up to keep activation on the glutes.
Super set- Complete both exercises then rest 45sec -1 min
Single leg standing calf raise
3 sets of 15 reps
Can add a riser under your toe to add deeper stretch in calf.
Give the workout try and let me know what you think!!
To see a few video clips check out my latest post.
https://www.instagram.com/julie_harrington_fit/
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