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Have you added weights to your strength training routine yet? Resistance training is the only way to increase lean muscle in your body. This, in return, boosts your metabolism, burns more fat, and contributes to that “toned and tightened” look that most of us are after. Today I am sharing one of my favorite leg routines that you can do with free weights. So grab your dumbbells/barbells/plate weights and let’s get to work!
Personally I do this routine in the gym with a combination of dumbbells, barbells, and even some of the plate weights. However, you can do all of these exercises at home if you have the right dumbbells. Here are the ones that I have at my house – I love them because they are super versatile and relatively inexpensive!
Hold a plate (or dumbbell or even barbell) above your head while performing alternating walking lunges. Great for the quads and glutes as well as the core and shoulders!
Goblet Squats – 20 reps
No better exercise than squats for the butt! Dumbbells or kettlebells for this one.
Repeat three times and then move on.
Bench step-ups – 10 each leg
Elevate your game by performing step ups on to a bench or stair with a fixed barbell across your back.
Hip thrusters – 20 reps
Works best with a barbell or a plate weight. Concentrate on really contracting your glutes to raise your hips up towards the ceiling.
Repeat three times and then move on
Curtsy lunge – 10 each leg
Adds lateral movement and slight rotation to the lunge to kick on the hip abductors (outside of the hips). Try it either holding dumbbells or with a bar across your shoulders.
Heel Raises – 30 reps
Just because we can’t forget about the lower leg! Holding dumbbells results in a bigger burn in the calf muscles – you get bonus points for doing it off the edge of a stair!
Repeat 3 times and then you’re done!!
