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5-Minutes Dumbbell Leg Workout: Stronger Legs in 5 Mins

FitGAG readers, what’s up? We will be doing a 5-minute dumbbell leg workout.

You can do this 5-minute workout as a single round or multiple rounds for a complete leg workout. Let’s get to work and strengthen those legs!

Total Length: 5 Minutes

Intensity: High

Equipment: Dumbbells

Experience Level

Beginner

Perform this dumbbell leg exercise three times. After each workout, take a break for three minutes and then return to it.

Intermediate

Perform this dumbbell leg exercise four times. After each workout, take a break for three minutes and then return to the original routine.

Advanced

Perform this dumbbell leg exercise four times. After each workout, take a break for three minutes and then return to the original routine.

5-Minutes Dumbbell Leg Workout

Find a place in an open area that is comfortable to start. Each of the exercises below should be completed in 60 seconds. Then, you can move on to the next one without stopping. Take a break if you feel the need.

Try to increase the number of reps, lift heavier weight, and take fewer breaks each time you complete this circuit.

#1 Alternating Lunges

Setup

  • Place both dumbbells in front of you and stand.

Instruction

  1. Lift one leg forward and place your front knee on your front ankle.
  2. Return to your starting position and repeat the motion the other way. For maximum results, keep your back straight and keep your core engaged.
  3. Keep switching sides!
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#2 Jump Squats

Setup

  • Place both dumbbells in your palms and stand with your feet slightly wider than your shoulders apart.

Instruction

  1. Squat until your hips are lower than your knees.
  2. Jump as high as possible and explode upwards.
  3. Once you have landed, bend your knees and then descend into the next squat.
  4. Repeat!

#3 Straight Leg Deadlift

Setup

  • Stand with your feet shoulder-width apart, and place the dumbbells in front of you.
  • Engage the core and bring your shoulder blades together. Keep your chest high.

Instruction

  1. Slowly bend your knees at the waist and lift the dumbbells up over your feet until you feel a tight stretch in your hamstrings.
  2. As you return to standing, contract your hamstrings and squeeze your glutes.
  3. Keep your core tight, keep it there, then repeat the process!

#4 Goblet Squat

Setup

  • Hold a dumbbell vertically, with your hands under the top portion of the weight.
  • Stand with your feet shoulder-width apart in a standing position. Engage your core, and keep your back straight.

Instruction

  1. Hinge at your waist, bend your knees, and lower your hips towards the floor.
  2. Once your hips align with your knees, stop and contract your quads.
  3. Repeat!

#5 Plie Squat Hold Calf Raises

Setup

  • Hold the top of one dumbbell in your hands with both your hands.
  • Stand with your feet slightly wider than your shoulders and your toes pointed outward.

Instruction

  1. Lift your hips so that your hips touch your knees.
  2. Keep your feet in the same position as before and raise your heels by squeezing your calves.
  3. Recover in the squat position, and then repeat!
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Author

  • Todd Miller

    Todd Miller is a CrossFit Level 2 Trainer with a Bachelor's degree in Kinesiology from the University of Colorado, Boulder. He has been a CrossFit athlete and coach for over 8 years, and he is passionate about helping people achieve their fitness goals and improve their overall health and wellness. As an author at FitGAG, Todd shares his knowledge and expertise on a variety of topics related to CrossFit, including functional fitness movements, Olympic weightlifting, and overall health and wellness. He believes that CrossFit is a fun and effective way to improve overall fitness and well-being, and he strives to inspire his readers to incorporate CrossFit into their fitness routines. Through his articles, Todd aims to provide his readers with practical tips and strategies for optimizing their performance and achieving their fitness goals.

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