15-minute leg workout with just dumbbells


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No matter how busy you are, if you want to develop a strong and aesthetic physique, skipping leg day is a big mistake.

For those with limited time, full body workouts are often the ideal solution as they ensure that no specific body part is neglected even if you miss a workout or two. Still, having an efficient express leg daily routine in place is beneficial for meeting various fitness goals.

Introducing our 15-minute dumbbell-only leg workout that delivers exceptional results.

Prepare for an intense leg building workout! We have an exciting AMRAP (as many reps as possible) class that combines squats, lunges, farmer’s carry and deadlifts. This workout is designed to work your quadriceps, hamstrings, glutes and core while testing your grip strength and determination.

Start with a thorough warm-up to prepare your body for the challenge ahead. Then set a 15 minute timer and try to complete as many laps as possible in excellent shape. Take rest breaks as needed to ensure proper technique. However, remember that time is of the essence. So keep an even pace.

Front Squat – 12 reps

First, support your dumbbells on the front of your shoulders (A). This is the starting position for the front squat exercise. Lower your body into a squat, making sure your thighs are parallel to the floor (B). Be careful not to push yourself too hard at the beginning, as more repetitions and exercises will follow.

Lunges – 15 reps for each leg

Once you’ve finished your final squat, drop your dumbbells to the side as you prepare for lunges around the gym. Maintaining an upright posture throughout the movement, take a significant step forward with one leg, bending your front knee until your back knee touches the floor.

Rise explosively, pause, and then repeat the lunge with the other leg while moving forward. If you have enough space, you can do lunges instead of reps. Do lunges about 60 feet long.

Straight leg deadlift x 10 reps

When the lunges are complete, it’s time to work on your hamstrings. Keep your knees slightly bent as you push your hips back and gradually lower the dumbbells toward the floor.

As you perform this move, remember to keep your shoulders back and your back flat. When you feel a stretch in your hamstrings, pause before explosively returning to an upright position. This exercise helps to effectively strengthen and engage your thigh muscles.

Dumbbell deadlifts – 10 reps

Place your dumbbells on the floor just outside of your feet and lower them by attaching them to your hips while maintaining a flat back and neutral spine. Make sure you have a proper grip on the dumbbells. Tighten your lats, stand up straight, and push your feet off the floor.

During this movement, your arms should hang straight down. It is important to overcome any discomfort or burning sensation in order to successfully advance to the next round. Stay determined and focused as you powerfully complete the exercise.

Farmer’s Carry – 60 feet

Finally, finish the round with a Farmer’s Carry. Let your arms hang naturally at your sides, take a deep breath, tighten your core, and begin a brisk, purposeful march.

Once you reach the 30 foot mark, turn around quickly unless you have enough room to continue without turning around. Keep the pace and keep your determination as you pull through the workout.

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