If You Want Powerful Legs
You can target every muscle from the hips down, no machines needed. “This works the glutes, quads, hamstrings, and calves — all while keeping the body’s metabolism firing,” says Jameson. Perform three consecutive rounds with 30 seconds rest between each move, and no rest between rounds.
Dumbbell Walking Lunges: Stand with feet together, arms by sides, holding a heavy dumbbell in each hand. Lunge forward with the right foot, bending knees to 90 degrees. Switch legs and repeat, alternating sides for eight reps on each side.
Dumbbell Front Squats: Stand with feet shoulder-width apart, holding a dumbbell in each hand, dumbbells resting on shoulders, and your bent elbows up in front of you. Drive the hips back to squat as low as possible while keeping your chest up and back flat. Press through heels to stand. Do 12 reps.
Weighted Bridges: Lie faceup on floor with knees bent, feet flat on floor, holding a dumbbell on top of each hip. Press through heels to drive hips as high as possible, hold one beat, then lower slowly back to start. Repeat for 15 reps.
Front-Loaded Side Lunges: Stand with feet shoulder-width apart, holding a dumbbell in each hand, elbows bent in front of you, dumbbells resting on shoulders. Lunge to the left side with the left leg, pushing your hips behind you and keeping right leg straight, chest up. Return to start. Switch sides and repeat for 10 reps on each side.
Prone Hamstring Curls: Start in modified plank position with your arms straight, hands under shoulders, back flat, and knees resting on the floor. Hold a dumbbell between your feet and curl it toward your glutes. Slowly return to the start position. Do 12 reps.
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