Build Bigger Legs In 30 Mins! The Ultimate Dumbbell Home Workout
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- Опубліковано 5 чер 2024
- The best way to get a great full lower body workout with only a single set of light dumbells.
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0:00 Intro
0:34 Dumbbell Stiff Leg Deadlift
5:30 Dumbbell Front Squat
9:25 Dumbbell Split Squat - Спорт
Please Dr. Mike post more dumbell only workouts they're so useful for us home gym guys!!
I hope they see this comment. Home workout stuff especially home leg exercises are like gold.
More to come!
@@RenaissancePeriodizationdumbbell back workout would be awesome
I do feel like barbells are super accessible.
Yes, it's nice to have stuff incase the squat racks and other machines are busy
I would love a whole series on dumbbell workouts at home.
Up vote this comment. Not mine, but the one above mine
I second this
We filmed a few of them and will be releasing them over time! - Dr. Mike
@@RenaissancePeriodizationa 'work along' would be good as well, helps some of us with little time to get a timed workout in.
Leaving a comment to follow for app details!
Routine
Stiff Leg Deadlift - 3 x 10 - 20 (slow reps)
Front Squat - 3 x 10 - 20 Myo x2. Elevate the heels, wait 1 sec at the bottom, only go up 2/3.
Split Squat - 2 x 10 - 20 per leg (rest 30 sec between leg swap) Elevate front foot, lightly graze the floor with back knee.
1 minute rest between sets. Everything done with dumbbells
Is this Dr. Mike's version of a celebrity workout?!?!
Absolutely. No full ROM. Shame on him!
No way, there was no 30 minute pre fatigue warm up included
@@sillytimestwenty6412lmao, no standing on the power plate for 20 minutes to ... pre-activate the.... glutes. Dr. Mike has no idea what he's doing
He did have some mind - muscle connection being made
No bro reps here
can we all appreciate Dr Mike`s ultra-professional language in this video, versus his usual videos =)
Dr. Mike is extremely well behaved when the boss is around 😅
As someone who works out at home with dumbbells, I'm very pleased to see that my exercise selection is almost identical to yours. So I can't be a total idiot if I picked the right things to do. Definitely going to incorporate a few of your pointers like the elevated front foot!
Same! 🫱🏻🫲🏼
You can't be too much of an idiot if you watch RP! The dumb people can't follow along and think this is what bro science is lol
Same, i was getting tired of bulgarian squats, but the elevated front squats seem good, and also more efficient since i can do both legs at once.
I second this motion
@@matiasalejandromab Yeah, Bulgarian Splits are terrible and I do them daily. Hate it.
whoa whoa whoa! This is extremely useful and valuable to me. This was a change of pace for the RP channel and I think one that most people watching can relate to. I'll bet a huge portion of viewers of the fitness industry work out mostly at home. I simply have had a great time with a few different weights, bands, trees, logs, rocks, mountains, and public land.
As a trainer myself, I’m always looking for new variations to mix things up. I tried this one today right before eating thanksgiving dinner. Let me tell you, all the crap other people say about this not being effective haven’t tried this. I focused on form and really milked out the eccentric phase of each movement and my quads and hamstrings had a nasty pump and we’re toast by the end
Shoutout to Dr.Mike!
Simple direction, easy to understand, hits all the important points with very little talking. Awesome stuff here. Keep 'em coming.
Just kicked my ass with 30 lbs and 15 lbs. Love the content, hope to see more dumbbell workouts like this. Best fitness channel on UA-cam
Love it! Need more of these dumbell only videos!
Holy crap - I've been doing a dumbbell-only routine for a few weeks now that basically had this same routine for legs day. Slowing things down and following your instructions for the squats and the SLDs made it WAY more challenging, I didn't even make it to the split squats as I could no longer do any leg exercises with good form after set 3 of SDLs. Big thanks for this video!
This video is just the kind of content I've been looking for as someone who works out at home and can only access dumbbells. Please make some for other body parts as well.
saw this right before I was about to warm up for my leg workout at home, first of my mesocycle. Im convinced you made this video for me
Dr. Mike is the best. Not online. Just THE BEST. I've learned more watching his tutorials and lecture videos than I did going through my exercise Science undergrad.
Timeless!!! Thanks for sharing this with us all!!!
Thank you Dr. Mike and Nick! Now I can do some stuff at home!!! Team RP app for life!!
Just did this workout. Humbled, wrecked, and grateful. Excellent workout from home.
I used to work out at home with a set of adjustable dumbbells and a multi-use bench. After a few months, I decided to join the gym for heavier weights, but I wasn't aware of the RP channel back then. I love these videos, and even though I plan to continue going to the gym, they serve as a great alternative or for days when I prefer working out at home. The videos are fantastic, and I'd love to see more. They've been especially helpful as I create my own home gym. Additionally, the variety keeps things interesting. While it's possible to follow for free, I can vouch for the app's effectiveness in tracking progress and keeping things organized, allowing me to focus on form and overall quality. Keep up the excellent work!
This was really very helpful. Thanks Dr Mike.
Dr. Mike would be the perfect JRE guest. Has the personality and humor to banter with Joe with the workout knowledge to go deep into workout science with him.
I was thinking the same thing
Agreed. Joe has had some incredibly silly work out boys just spitting the dumbest workouts ever.
love these dumb-bell only at home style videos. This is a killer workout! 👍
First off thank you all for keeping the format and the work you do fun and entertaining. The amount of intel I have pulled from the channel and put to use is amazing. For all the training tips, guidance and entertainment I feel like I owe RP. I just took advantage of the sale and subscribed to the RP hypertrophy app.Thanks for the push
Looking forward to it. 👍🤙🙏
Woah! So good! Please more dumbbell only workouts! Fantastic work!
For my purposes, this may've been one of the most practically useful videos I've seen on the RP channel. Big here-here to all the other comments pleading for more!
Oh please have more of these types of videos! Amazing!
Split squat: a love-hate relationship.
Thanks Mike and RP Team for this content!
Nice! Doing LPs on the squats. The pumps are crazy.
I’m gonna try the rest for 5 seconds like you guys did.
I legit learn something new with every video. You guys make working out fun, productive and oh so painful. Keep up the stellar work!
Wow I finally found a good leg workout I can do at home! Thank you! Love the channel.
I did this today at work and its seriously killer. Amazing workout. Thank you.
Yes, at-home workouts! Thank you!
So excited to try that heel raised squat variation at the gym today. Been looking for exercises that fire up my quads 🔥 🔥
This is exactly what I needed.
Always great content and Dr Mike you're a legend.
Great workout! I shared it my wife who prefers to work at home. I hope you continue this series!
So great to see you two together
Awesome stuff, thank you Dr. Mike.
these are my favorite videos. I only have dumbbells at home and i love Dr. Mikes instructions
Dumbell excersice series plz!! Loved the video
Please more of these dumbbell workouts for other muscle groups
That is some telepathic shit! I am leaving for holidays and no access to a gym with only a couple of 10 kg DB and a dip station. This video comes in the best moment!
This is awesome! Dr. Mike is the best 💪🏻
Love it! Exactly what I do on my training days under the week when I don’t have enough time to hit the gym.
Also nicked the deficit push-ups (doing them on yoga blocks from my gf). These with a one second pause at the bottom cut my push-ups numbers right in half.
This is what I needed. I just cleaned my dumbbells and bench from all the dust and now I have to put some pressure on that ruined body of mine.
More of those workouts for poor and destroyed bodies please!
Love the dumbbell exercise routines. Very useful for me. Thanks!
The lighting for this video is on point. It looks like the background is a green screen view of the gym. But I know it's real. You guys look great in that lighting. Also, great example that a professional can use "light" weights to build big muscles.
Love your work Dr. Mike. Thank you
Thank you Versa Gripps. Dr.Mike deserves a “ thanks” for this amazing, easy to use wrist strap. Awesome.
Thanks dr mike i needed this today
The video I’ve been waiting for 🎉🎉🎉❤❤
Thank you sir! May I have another?
This was brutal…and humbling.
Nice! I've been doing almost exactly this workout at home with my kettlebells, only change is i do single leg sldls. I really appreciate the tips on elevating the front foot in the split squats and the rest pause on the front squats to get the most out of these movements at home.
same here, I use kettle bells. I also use a weighted vest (that can go up to 80lb), for calf raises, squats, and split squats. I have a couple of boards I use to for calf raises, and heel elevation. a little bit of ingenuity and I can do hamstring curls, leg extensions with bands, and ankle cuffs, also.
Awesome video! Recent knee injury then surgery. Just what I needed to see to help me with my atrophied legs.
Thank you for creating this, I’ve been hoping for a dumbbell-only, at-home training video for awhile! Looking forward to giving this workout a go, this evening. 🤘🫡🙏
Just got my Versa Gripps, based on your recommendation. Looking forward to using them today. Thanks Dr. Mike
I actually have a home leg session this evening this video definitely boost my motivation🔥💪
This channel is awesome. Thanks for this guys.
God damn Dr Mike looks like a space marine. Homie is jacked
More of this pls - dumbbell at home workouts - brutal!
These are unbelievably high quality videos.
Edit: wait is this new, is this a new type of video? I'm very very excited for more
I started a new meso this week and incorporate the dumbbell front squat like this. The pump was insane. Feels like my legs are wrapped in Saran Wrap.
Man am I excited about this! I’m solo dolo at home for my leg days for the foreseeable and I’ve used Dr.Mike as a huge resource for tailoring my routine.
Lots of sqauts.
Wow the RP boss be jacked too...yeeeesh. Loving the app btw! Looking forward to the next workout each time. Just finished week 2 legs and couldn't go up the stairs...
Love your channel brother.
Exactly what I was looking for👍🏻thanks
Looking forward to other muscle groups for this series !
Very nice work out ! Just three and all covered! Great . Will try it tonight
Really liked this workout👍🏼
This was incredible. My legs are definitely feeling it 🙏
I needed this, I'm so grateful. Through trial, error, and some old school know how from back in the day, I figured out the correct motions but this really helped me tweek and correct my mistakes.
The form is spot on, impressive
yessss now do push pull dumbbell routines
I just had an incredible workout at home incorperating these into my leg routine! Especially those Dumbell squats 😅Thanks!!
Really enjoyed the dumbell workout routine. In the winter dumbbells are all I have access to at home. This looked brutal. Going to sleep well tonight !
More of these "at home, no gym workouts, please! Thanks!
If you are outside to the other side of the Earth. Must love this guy! Thx for the video!
At 57 years old this workout is a near death experience. 7 weeks in and it works. Getting great results quick. I added elitefts blue bands to the squats. Cross the bands over the shoulders secure the bands 1 under each foot and grab the dumbbells 3 sets of 20 killer squats.
Gaining strength and muscle. Thanks Mike for doing what you do.
I really appreciate these videos since I am working out at home at the moment. 👍😊
Just did this with kettlebells. Not a lot of volume. Tempo is everything. Brutal.
Yes, dumbbells please and thank you!
Thanks for showing the front squat with the pad. I have had those in my routine, but never really understood why we add the elevation of the heels.
THANK YOU for posting a dumbbell only workout!! I prefer working out at home.
Dumbbells all I got.
Ouch those dumbbell split squats are murder. Thanks!
Gym so fresh, looks like CGI background. Dr. Mike getting pretty lean, sounding way healthier as well. Looking great!
This is GREAT! almost exactly what I do in my home gym with only dumbells. I also use Cobra Grips because my dumbells go up to 80lbs and my grip is often the limiting factor is SLDL over 15 reps.
For the SLDL the form I have heard that helped me the most is "Imagine your feet are glued to the floor and you are pushing your dresser drawer closed with your butt" Its ridiculous and it makes me remember the movement every single time. I also work out in front of a dresser, so there is that.
Doing the high carry squat is fine, but you can also stack a lot more weight on if you use a suitcase hold. Personally I don't think an 80 lb squat to be neurologically taxing enough. With a maxed out suitcase or farmers grip you can drive quad muscle growth but also scapular retraction under tension, core stabilization and whole body neurological stress. That is a 5 in 1 banger exercise!
edit: I'm not trying to workout shame anyone but I'm actually confused at how big that guy is with such low weights/reps. I don't know if he was playing it up for the camera or what. Last split squats I did with 50s in each hand plus a 40lb weight vest, 3 sets, 8-10 reps and I'm only an intermediate lifter.
It's nonsense. Just use a barbell.
Probably fatigued from the rest of the workout, we see in lots of other videos how much Dr. Mike's slow eccentric and pausing at the bottom toasts people who are otherwise jacked. Slow reps and big stretch and especially the front squats with extreme time under tension probably go crazy. Or he's acting for the camera, but that seems inconsistent with how Dr. Mike treats the rest of his channel. Or he and the Dr. stayed up too late last night partying and driving around their lambos, which might be the most probable.
I was wondering too about the weight of his dumbbells. I’m a petite female (5’ 110#) who is basically in the beginner phase because I’ve been inconsistent. I did dumbbell RDL’s yesterday with 45# in each hand without straps. I’m actually glad to see that he’s not showing off with extremely heavy weights but it’s making me think I must be doing something wrong and potentially dangerous. After my sets I didn’t feel like taxed enough but my fingers were tired (not necessarily my grip).
My favorite dumbbell quad exercise is step-ups. They can be very very effective if you don't push with you other foot and use a tall stand/stair.
Inset window with explanations worked really well. bravo. Suggestion: Best way, FASTEST way to blast claves at home.
As a gal that does all my workouts at home (right now dumbbells are my only weights) I love this legs video! Thank you for sharing this, Dr. Mike and Nick! I am super stoked to give this a go in my next Meso! Please keep these videos coming because you really inspire me to try harder and give more in each session. And I totally appreciate the tips on technique ❤
More home gym workouts with dumbells, barbell, squat rack and bench…. Please!!!!
Adding this to my home gym routine
Dr. Mike, this is a great little update to the home workout series from 3 years ago. I see from another comment that the others are coming? 🙏 Woooo!
By the way, I did this leg workout tonight and my knees are shaking more than the time I got bullied by the older girl at my elementary school.
I just found my leg routine for tomorrow.
More barbell and dumbbell only workouts please!
Best of luck! - Dr. Mike
@@RenaissancePeriodization I'll probably need it lol. Thanks so much!
@@RenaissancePeriodizationgeneral idea of amount of sets for each exercise? Thanks in advance. Great video
Cant wait to try this out tomorrow
More videos like this please 🙏
Oh, hell yeah. I've been thinking about workouts where I could do it at home and skip going to the gym sometimes if I don't need heavy weight or squat rack. This is exactly what I've been thinking about for about a week. Its like you read my mind.
Best leg workout I've used in a loooooong time!
Love your videos Dr. Mike it's phenomenal Was just wondering if you have done a video with proper breathing techniques for lifting safely viz. Breathe and brace and when to do so.
Looking insane, Mike.