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As ever, we sincerely hope none of you are skipping leg day. But, if your sessions feel like you’re just spinning wheels, rather than actually building stronger legs, try this simple — but effective — dumbbell-only leg day session.
You’re going to attack eight rounds of the following circuit. Once you begin a round, your goal is not to drop the weights or stop. At the end of each round, rest two minutes to regather the courage to go again. You’ll need it.
1. Front Squat x 6
Clean a set of dumbbells onto front of your shoulders (A). From here, drop into a front squat, until your thighs pass parallel to the ground (B), before driving back up. By this point, your grip and upper back may be tiring but don’t relax. Keeping your core tight throughout is crucial.
2. Walking Lunge x 12
Lower your dumbbells to your hips with straight arms by your sides (A). Keeping your chest up at all times, take a long step forward with one leg, bending your front knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg, moving forward.
3. Dumbbell Deadlift x 18
With your dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement, think of them as hooks.
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