The 4-Week Dumbbell Workout Plan Part 3: Legs And Abs

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The 4-Week Dumbbell Workout Plan Part 3: Legs And Abs

With these dumbbell legs and abs exercises, you’ll not only hammer your legs, abs, core, but you’ll also boost your total-body stability and strength.

PART 2: The 4-Week Dumbbell Workout Plan Part 2: Arms

PART 1: The 4-Week Dumbbell Workout Plan Part 1: Chest And Back

Workout 3: Legs And Abs (Week 1)

1A Squat

Sets 4 Reps 10 Rest 0sec Tempo 2010

How to:

  • Stand tall holding a dumbbell in each hand.
  • Keeping your chest up and core braced, squat down as deep as you can.
  • Push back up through your heels to return to the start position.

Why: It’s the classic lift for building bigger and stronger legs and because it’s a big compound lift that recruits multiple muscle groups, it’s also effective at torching belly fat too.

1B Woodchop

Sets 4 Reps 10 each side Rest 60sec Tempo 2010

How to:

  • Stand holding a dumbbell in both hands to one side.
  • Squat down then stand back up while raising the weight up and across your body until it’s above your shoulder.
  • Reverse the movement.
  • Do all the reps then switch sides.

Why: It’s not as well known as other abs exercises, but do it right and you will build muscle across your entire core, as well as working your shoulders and lower back.

2A Lunge

Sets 4 Reps 10 each side Rest 0sec Tempo 2010

How to:

  • Stand with a dumbbell in each hand.
  • With your chest up and core braced, take a big step forward with one foot until both knees are bent 90°, then push off your front foot to return to the start.
  • Do all the reps with one leg, then switch.
Related article:  Why is it So Hard to Build Muscle and Stay Fit?

Why: The lunge provides many of the same benefits as the squat but with even more core-sculpting advantages because your abs must work overtime to keep your body stable as you lower and raise.

2B Halo

Sets 4 Reps 10 each side Rest 60sec Tempo 2010

How to:

  • Stand tall holding a dumbbell in both hands in front of your face.
  • Raise it and move it around your head in a clockwise direction.
  • Do all the reps, then repeat in an anti-clockwise direction.

Why: It will work your abs, which must be fully braced and engaged to keep your torso stable and upright, and it will improve the strength and mobility of your delicate shoulder joints for added injury-prevention benefits.

3A Goblet squat

Sets 4 Reps 10 each side Rest 0sec Tempo 2010

How to:

  • Stand tall holding one end of a dumbbell with both hands.
  • Squat down, keeping your back straight and core braced, until the weight almost touches the group.
  • Stand back up to return to the start.

Why: At this point of the session your legs will already be close to fatigue but this move, with a single dumbbell as resistance, will tax a few more muscle fibres for growth and keep your heart rate high for fat-loss benefits.

3B Crunch

Sets 4 Reps 10 Rest 60sec Tempo 2010

How to:

  • Lie flat on the floor, holding a dumbbell across your chest.
  • Engage your abs, then raise your torso off the floor.
  • Squeeze your abs at the top, then lower yourself slowly and under control.
Related article:  Barbell Upright Row

Why: The crunch is great for developing your upper abs, but only if you do it right. And the added resistance of the dumbbell will force those muscles to up their game to lift and lower your torso without help from momentum.

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