The following leg workout incorporates eight powerful exercise moves designed to do double duty. This routine will get your heart rate up, making this a fat burning workout, while also building beautifully toned legs.
Each move targets a different area. Glutes, thighs, hamstrings, and calves — this workout has all your main muscles covered. The result will be strong, sculpted, leaner legs! Not to mention that butt you’re going to get. Let’s get going.
What You Need: A pair of medium-heavy dumbbells (10-15 lbs)
How This Workout Works: Perform 12 reps of each exercise. Complete reps on both legs where required. Rest 30 seconds between each exercise. Do not rest if performing on separate legs.
1. Lunge Split Jump
From a standing position, keep your torso as upright as possible and lower your body into a split squat. Quickly jump, scissor-kicking your legs so that you land with the opposite leg forward. Repeat, alternating back and forth with each repetition.
2. Lateral Lunge
Stand with your feet hip-distance apart and arms at your sides holding dumbbells. Take a large step to your right, and land so that your toes are aligned and your weight is on your right heel.
Immediately bend your right knee, reach your hips back, and lower your hips down until the dumbbells touch the floor. Be sure to keep your chest up and your back straight. Drive into your right heel, and push back to return to the starting position. That’s one rep.
3. Reverse Lunge with Front Kick
Grab two dumbbells and step left leg back into a reverse lunge. As you press up, kick your back leg in front. Step left leg back into a reverse lunge and repeat.
4. Side Lunge with Leg Lift
Stand with feet hip-width apart; hold a dumbbell in each hand with arms straight and palms facing in. Step your left leg out to the side, and bend your left knee to lower into a side lunge (keep left knee behind toes); hinge slightly forward at the waist.Straighten your left knee as you lift your right leg straight out to the side—you should still be leaning forward. Return to previous position, then to standing. Repeat on the opposite side.
5 .Alternating Lunge Dumbbell
Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then, raise up and bring your back foot forward so that you move forward (like you’re walking) a step with every rep. Step forward with the alternate leg and repeat.
6. Standing Calf Raise
Begin by standing with your feet directly under the hip joint. Your feet should really only be about four to five inches apart. Lift your heels up in a controlled motion, taking two counts to get to the top of the motion. No popping up. And lower down in two counts.
7. Lateral Jumps
Stand 12 inches to the right of an agility cone (if you can’t find one, use an upright dumbbell) with feet hip-width apart. Push off with both legs and jump sideways over the cone. Land on the other side as softly as possible, then quickly explode back over. That’s one rep.
8. Squat Jump
Holding a pair of dumbbells at your sides, sit your hips back and lower into a squat, then push through your heels and jump as high as you can. Land softly That’s one rep.