Скачать или смотреть 🔥 Ultimate Lower Body & Abs Dumbbell Destroyer | Sculpt & Strengthen Workout

🔥 Ultimate Lower Body & Abs Dumbbell Destroyer | Sculpt & Strengthen Workout


This Lower Body Plus Abs Dumbbell Workout focuses on building strength, endurance, and stability in your legs, glutes, and core. Using heavy, or light dumbbells for maximum muscle activation and sculpting.

This workout is slow, controlled, and INTENSE, focusing on time under tension, stability, and deep muscle engagement. Perfect for home workouts, no-gym days, or when you want a low-impact but high-fire leg session.

🔥 Expect:

• Glute activation from the first rep
• Non-stop leg burn
• Strength + muscle definition
• Sweat, shake, and results

💥 Grab your dumbbells, press play, and let’s WORK.

👉 If you’re training with me today:
👍 LIKE the video
🔁 SHARE it with a workout partner
🔔 SUBSCRIBE for daily workouts
💬 COMMENT which exercise burned the most 🔥

Your engagement helps support this channel and keeps these workouts coming strong!

Warm-Up (5 minutes - Optional )

1. High Knees - 1 minute

2. Bodyweight Squats - 1 minute

3. Leg Swings (Front to Back & Side to Side) - 1 minute (each leg)

4. Hip Circles - 1 minute (both directions)

5. Dynamic Lunges with a Twist - 1 minute


Workout Routine:


1. Overhead Marching

Reps: 30 (15 each leg)

Rest: 45 seconds

Instructions: Hold a dumbbell overhead with arms extended. March in place, lifting knees to hip height while keeping your core tight.


2. Front Rack Reverse Lunges

Reps: 12 (6 each leg)

Rest: 40 seconds

Instructions: Hold dumbbells at shoulder height. Step back with one leg into a lunge, then return to standing position. Alternate legs.

3. Deep Sumo Squats

Reps: 12

Rest: 45 seconds

Instructions: Stand with feet wider than shoulder-width, toes slightly turned out. Hold a dumbbell with both hands. Lower into a deep squat and return to standing.


4. Front Squats

Reps: 12

Rest: 40 seconds

Instructions: Hold dumbbells at shoulder height. Lower into a squat, keeping chest upright. Stand back up.


5. Farmers Marching

Reps: 30 (15 each leg)

Rest: 40 seconds

Instructions: Hold dumbbells at your sides. March in place, lifting knees high while maintaining good posture.


6. Shuffle Side Lunges

Reps: 12 (6 each side)

Rest: 40 seconds

Instructions: Shuffle to one side, then step into a side lunge. Repeat on the other side.


7. RDL (Romanian Deadlift)

Reps: 12

Rest: 45 seconds

Instructions: With feet hip-width apart, hold dumbbells in front of thighs. Hinge at hips, lowering the weights while keeping back straight. Return to standing.

8. Rack Squat

Reps: 12

Rest: 45 seconds

Instructions: Hold dumbbells at shoulder height. Lower into a squat and rise back up.


9. Heel B-Stance Glute Bridge

Reps: 12 each leg

Rest: 30 seconds

Instructions: Lie on your back with knees bent. Place one heel slightly in front of the other and lift hips, squeezing glutes at the top. Alternate sides.


10. Dumbbell Swings

Reps: 30

Rest: 35 seconds

Instructions: Grip one dumbbell with both hands. Swing it between your legs and thrust hips forward to lift it to shoulder height.

11. Dumbbell Donkey Kicks

Reps: 12 each leg

Rest: 35 seconds

Instructions: On all fours, place a dumbbell behind your knee. Lift your leg upward, squeezing glutes.

12. Single-Leg RDLs

Reps: 12 each leg

Rest: 45 seconds

Instructions: Balance on one leg, hinge forward with dumbbells in hand, then return to standing. Repeat on other side.


13. Elevated Single-Leg Squat

Reps: 12 each leg

Rest: 45 seconds

Instructions: Stand with one leg elevated behind you. Lower into a squat on the standing leg, then rise.


14. Alternated Elevated Leg Drop (Abs)

Reps: 30

Rest: 50 seconds

Instructions: Lie on your back, arms by your sides. Raise legs to a 90-degree angle, then lower one leg at a time, keeping core engaged.


15. Dumbbell Fire Hydrant

Reps: 12 each side

Rest: 45 seconds

Instructions: On all fours with a dumbbell behind your knee, lift your knee outward and upward.


16. Kneeling Back Squat

Reps: 20

Rest: 40 seconds

Instructions: Kneel with dumbbells at shoulder height. Sit back onto your heels, then rise to kneeling position.


17. Toes Glute Bridge

Reps: 20

Rest: None

Instructions: Lie on your back with feet raised onto toes. Push through toes and lift hips, squeezing glutes at the top.

Cool-Down (5 minutes - Optional )

1. Child’s Pose - 1 minute

2. Kneeling Hip Flexor Stretch - 1 minute (each side)

3. Seated Forward Fold - 1 minute

4. Butterfly Stretch - 1 minute

5. Lying Spinal Twist - 1 minute (each side)


⚠️ DISCLAIMER

Disclaimer:
This workout is for educational and informational purposes only. Consult with a physician or certified fitness professional before beginning any exercise program.

#LowerBodyWorkout #dumbbellworkout #legdaymotivation #Workout #GluteWorkout #LegDayAtHome #BootyBurn #kettlebellworkout #HomeWorkout #SculptYourLegs #corestrength #strengthtraining #GlutesOnFire #FitnessMotivation #NoGymWorkout #TrainAtHome #musclesbuilding