Ultimate Legs Strength Workout with Dumbbells Only For Busy People

Ultimate Legs Strength Workout with Dumbbells Only For Busy People:

Here it is guys the leg workout you've been waiting for ,no excuses you can grow your quads, glutes and hamstrings with less equipment and in your home ,prepare a bottle of water ,your favorite playlist and LET'S GET INTO IT!

Warm up(30s) free form:
1-Jog in place
2-Hips to toe rotations
3-Slow high knees
4-Leg swing (L+R)
5-Squat
6-Lunges
8-Side lunges
9-Butt kicker
10-Jumping jacks

The Strength Routine:
In this routine we are doing 2 groups of 2 exercises each ,to raise the intensity and get the maximum we're going to superset each exercise with an other one after 15 second break between, it's gonna be LIT ! .

Group 1 [4-5 sets,10-15 reps,1-2 minutes rest between sets]
A-Step ups superset with narrow stance squat with dumbbells
B-Sumo squat

Note:For the sumo squat set the feet wide apart with 45 degree angle,set the dumbbells in the floor right below your butt position ,hold the weights and raise them and squeeze your glutes while extending the leg to a rest position breath and lower the weight once again almost touching the floor while squeezing and thinking about your hamstrings/glutes contraction.


Group 2[3-4 sets,10-20 reps]
A-Bulgarian split squat superset with hip thrust
B-Calve raises

Note:Use dumbbells for the hip thrust just put them under/between your hips and raise your butt and squeeze it ,if you're getting a cramp in you hamstring ,Rest a short time or lower the weight you're using  .Love the glutes!

Cool Down (free form):
1-Quad stretch (stand and hold the feet to your butt)
2-Toe touch stretch (for the hamstring)
3-Downward dog to cobra stretch
4-Pigeon stretch (Left and right leg)
5-Gluts stretch
6-Supine twist stretch
7-butterfly stretch

And it's Done !,hope you guys enjoyed this routine ,drink lot of water ,see you next time.Peace .