No matter how busy you are, skipping leg day is a major mistake if your aim is to develop a strong and aesthetic physique.
For individuals with limited time, full-body workouts are often the ideal solution since they ensure that no specific body part is neglected even if you miss a session or two. However, it’s still beneficial to have an efficient express leg day routine available to meet various fitness goals.
Introducing our 15-minute, dumbbell-only leg day workout that delivers exceptional results.
Prepare yourself for an intense leg-building workout! We have an exhilarating AMRAP (as many reps as possible) circuit that combines squats, lunges, farmer’s carries, and deadlifts. This workout is designed to ignite your quads, hamstrings, glutes, and core, all while putting your grip strength and determination to the test.
Start by warming up thoroughly to prepare your body for the challenge ahead. Then, set a 15-minute timer and aim to complete as many rounds as possible with excellent form. Take rest breaks as needed to ensure proper technique, but remember that time is of the essence, so maintain a steady pace.
Front Squat – 12 reps
Firstly, support your dumbbells on the front of your shoulders (A). This will be the starting position for the front squat exercise. Lower your body into a squat, ensuring that your thighs go below parallel with the ground (B). Be mindful not to exert excessive effort at the beginning, as there are more repetitions and exercises to come.
Lunges – 15 reps for each leg
Once you complete your last squat, let your dumbbells drop down to your sides as you prepare for lunges across the gym. Maintain an upright posture throughout the movement, and take a significant step forward with one leg, bending your front knee until your back knee touches the ground.
Rise up explosively, pause briefly, and then repeat the lunge with the other leg, moving forward. If you have enough space, you can also do lunges for length instead of reps. Do walking lunges for about 60 feet.
Straight leg deadlift x 10 reps
With the lunges finished it’s time to work on your hamstrings. Maintain a slight bend in your knees as you push your hips back, gradually lowering the dumbbells toward the ground.
Throughout this movement, remember to pinch your shoulders back and keep your back flat. When you feel a stretch in your hamstrings, pause momentarily before explosively returning to an upright position. This exercise will help strengthen and engage your hamstrings effectively.
Dumbbell deadlifts – 10 reps
Place your dumbbells on the floor just outside of your feet and lower them down by hinging at your hips while maintaining a flat back and neutral spine. Ensure you have a proper grip on the dumbbells. Engage your lat muscles and stand up straight, pushing the ground away with your feet.
Throughout this movement, your arms should hang straight down. It’s important to push through any discomfort or burn to successfully progress to the next round. Stay determined and focused as you power through the exercise.
Farmer’s carry – 60 ft
Finally, finish the circuit with a farmer’s carry. Allow your arms to hang naturally at your sides, take a deep breath, engaging your core, and initiate a brisk and purposeful march.
Once you reach the 30 feet mark, swiftly turn around, unless you have sufficient space to continue without turning. Keep up the pace and maintain your determination as you push through the workout.
