LEG DAY!! Strength Training for Women | Legs & Abs Workout with Dumbbells
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- Опубліковано 30 жов 2023
- Get ready to sculpt those dream legs and rock-hard core with this intense 45-Minute Workout specially designed for WOMEN!
You’ll need a variety of weighted dumbbells to complete this workout. I used a set of 5kg/11Lbs, 7kg/15 Lbs,10kg/22lbs but you may want to use something lighter or heavier depending on your fitness and strength level.
How it’s done: There are 2 Circuits to complete + a finisher 45 secs work/15 secs rest
______________________________________
1️⃣Suitcase Deadlift
2️⃣Front Squat Pulse
3️⃣FWD Lunge (L) Side
4️⃣FWD Lunge (R) Side
5️⃣Squat to X Body Crunch
6️⃣Sumo Deadlift Pulse
7️⃣Staggered Squats
8️⃣SL Deadlift
9️⃣SL Deadlift
🔟Core Rotation
1️⃣Narrow Stance Goblet Squat
2️⃣DB Squat Clean
3️⃣SL Hip Abduction
4️⃣SL Hip Abduction
5️⃣Goblet Leg Commandos
6️⃣Frog Pumps
7️⃣Glute Bridge Leg Drive
8️⃣Glute Bridge Leg Drive
9️⃣DB Ab Slam
🔟Plank DB Pull Through
*1 minute rest
Circuit 2
1️⃣Suitcase Squats
2️⃣Sumo Stiff Leg Deadlift
3️⃣Reverse Lunge
4️⃣Reverse Lunge
5️⃣Alt High Knee Pulldown
6️⃣1 1/2 RDL
7️⃣Lateral Lunge Touchdown
8️⃣Curtsy Lunge
9️⃣Curtsy Lunge
🔟O’head March
1️⃣Sumo Squat with Calf Raise
2️⃣Calf Raise
3️⃣Calf Raise
4️⃣Wall Sit
5️⃣Side Plank Leg Raise
6️⃣Side Plank Leg Raise
7️⃣Glute Bridge Hold
8️⃣Glute Bridge
9️⃣DB Toe Touches
🔟Commando Plank DB Touch Combo
Tabata Finisher
1️⃣Squat to Jump Squat
2️⃣Lateral Ski Hop
3️⃣Lunge with Front Kick
4️⃣High Knees
5️⃣Lunge with Front Kick
6️⃣Ape Walk
7️⃣Mt Climber
8️⃣Squat Hop Burpee
*Workout Complete 🔥Burn 524 calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
Thank You For Following Along
Penny xo - Навчання та стиль
Hello Everyone :) Here's a really fun No Repeat Legs & core focused workout for you! I've packed it with all my favourites. Just grab your heavy dumbbells and press play :) Send me some love in the comments if you give it a try and had a great session ❤
🎉
Listo Penny desde Chile 🇨🇱 570cal en 1hr de tiempo q tomó mi reloj, exhaustos pero genial 😅💜💪🏽💙🙏‼️
Really liked how you changed up some of the exercises in set #2, plus the Tabata finisher. Nice.
Wow, Penny don't play! 😂 Loved this workout.
Glad you enjoyed!
She does not, but I love and respect the challenge! I am sure you do too!
I love this format, split into 2 body parts!
Thank you! I’m so glad!
LOVE LOVE LOVE IT - not as tough as the last couple of times but wonderful - thank you for everything xxx
Appreciate you 😁
Really like the no repeat and adding another muscle group with the leg day is welcomed.
I tend to procrastinate leg day but I also know the importance of doing them so it’s great when they are fast and fun like this one!
So glad you enjoyed it! Thank you for following along with me ❤️
This one was great❤ I love the full body workouts the best!! Thank you so much!!
loved this one! great variety
I love both - full body and focused on particular areas.
I love both!!!
Please continue, we really enjoy them 🎉
Hey Penny, this one was a burner! I love variety, some full body workouts but also when you target a specific muscle group/s - thank you!
My favorites are the full body workouts. Thanks for so much great content. ❤💪🏻
Great workout this morning thanks so much!!❤😊
Perfect❤❤thank you Penny❤
Loved loved this workout, just what I needed today, thank you.
Fabulous, I enjoyed the workout
45 min is so funnn 🔥🔥🔥. Never thought I could finish it 💪
Thank you Penny, that's exactly what I needed! My legs feel like jello and I love it!
Hi Penny! Great workout!🔥💪 Thank you!🌞
loved the workout. I like a mix of both full body and split body! Thank you for the great workouts!🙂
Hi Penny....absolutely amazing workout...your workout routine is amazing. I can workout an hour with you and still feel the burn where needed....I've never looked better. Thank you Penny❤love from South Africa
That’s wonderful! I’m so happy you enjoy the workouts ❤️
Encore une superbe séance 🔥🔥🔥 j’ai adoré 💖💖💖 au top Penny 💪💪💪 merciiiii beaucoup pour cette excellente séance 🙏🙏🙏
Great, great workout! Love full budy but also isolated body part workout! 😊
I love focused workout. Thank you so much. 🔥🔥🔥🔥🔥👍👍👍👍👍👍👍👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻
LOVE THIS ONE - YOU ARE A BOSS! xxx woo - super tough but feel amazing now x
Awesome!! Glad you liked it.
Hi Penny !! as always so good to see you and work out with you!! have a great week!!
Thank you! You too!
Loved this leg workout!
Glad you liked it!!
Never skip 45-60 mins workout from Penny 😘😘😘😘😍😍😍😍😍😍🙌🙌🙌🙌🙌🙌🙌
Thank you for following along ❤️
wonderful ! Best routine ! Thank you very much!!!!
Glad you liked it!!
Thanks Penny for another killer workout! Always love your longer workouts. ❤
You’re welcome ☺️
Thank you for another amazing workout 💪🔥
You're so welcome!
Woooow ❤️🎉😍 tomorrow i will be there🔥 Thank you Penny🎁💞🥰
Hope you have a great workout 🏋️♀️
Killer workout, thoroughly enjoyed it.
Thank you for letting me know 🥰
Thank you. Your workouts are amazing. 🙌🏻🔥
Glad you like them! I appreciate you following along with me ❤️
Excellent 💣💣👌 both full and partials are needed 😊. Thank you Penny 👏👏🙏
You’re welcome 😊
Hi Penny! Thank you very much for this fantastic workout ❤ I'm waiting for your November calendar workouts 🙏🙏🙏😍❣️
That was really great! Thank you!
Glad you enjoyed it!
Great leg burn! I tend to do more full body workouts, but I also like upper/lower split. 😊
This was another excellent workout penny certainly got 😅 on, I really am running out of words for your workouts I just love how hardcore they are very challenging indeed 💪🏻 absolutely loved it, it was a killer but I got through it my new year resolution is to do one of your 28 day calendar workouts 💪🏻🔥
Thanks Sarah! I appreciate that so much.
Great leg workout
Full body all the way although I do enjoy separate upper body and separate lower body as well. This one was great!!! Really enjoyed it xxxx ❤🙏🙌
Excellent! I love my full body workouts too but always good to break it up sometimes 😁
Working out with you always leaves me feeling better than when I started!
Love that! Thank you so much for the kind words 🙏🙏
Loved this workout, adding to my favorites!
This type of workout is the BEST 🎉
Awesome! Thank you! So glad you liked it.
Excellent one Penny!! The strength no repeat are my favourite, regardless of the focus( full or part of the body)! Thanks Penny
I’m so glad you liked this one! I like a no repeat leg day too 😅
Loved it! 👍💪
Thank you 🙌
Love your workouts ❤❤❤
Thank you!! I appreciate you following along with me ❤️
Woohoo! Doing this one tomorrow 🎉🎉 Thank you ❤
Hope you like it!
Perfect as always!! You are amazing!! 🧡
Thank you so much!! 🤗🤗🤗
❤@@garagefitnessgirl
Loved this workout ❤❤❤
Glad you liked it!!
Loved that 💪🏻
I’m so glad ☺️
Excellent one, loved it !
Glad to hear that! Thank you for following along ❤️
Amazing workout, thank you Penny ❤
Glad you liked it!!
Thank for the good exercise video❤❤
You're welcome 😊
😍 That sounds like an amazing and demanding workout!!!!! Cannot wait to smash it❤💯 Thank you so much Penny! You're the best trainer ever!❣
Thank you ☺️ Hope you enjoy it!
Loved this workout! Thank you. I enjoy the body parts workout and the full body as I do an upper, lower and full body workout each week.
A great training split!
Thank you Penny, I loved it,that was awesome, like both full and partials ,it’s hard to choose 🙏🌻😅😅😅
I enjoy both types of workouts Penny. It honestly depends on how my day looks 💪🏽👍🏽
Always good to mix it up!
@@garagefitnessgirl yes it is👍🏾
Thanks so.much❤❤❤ Will do today😊😊😊
Hope you like it!
@@garagefitnessgirl Yes of course I like 👍 thanks you share with us❤️❤️❤️
I did this one with kettlebells, works perfectly fine! I would like more of these workouts targeting different body parts. Thank you Penny! Hugs from Sweden!
More to come! I have a new legs and seperate upper body coming out in February 💪
Since u asi, I love this format, full body with weights and 45-60 min. But I do anything and everything you post. Thanks for these amazing treats
Thank you for following along with me ❤️
I think it is Great with the workouts that is focusing on one muscle group 👌😁
This one burned sooooo good!!
Woohoo! Awesome! Love hearing that!
Ilike everything you post💗
Thank you so much!!
I was in a rush today (bc it is Halloween ) so I will do this tomorrow. Looks GREAT!
Hope you enjoy it when you get it done.
This is a perfect workout one or my favourites, the most completes!
Awesome! Thank you! So glad you enjoyed it.
Good hard work 💪
Thank you! 😊
Penny…Happy Halloween ❤. Awesome workout. Thank you.
Thank you ❤
You're welcome 😊
💪😆 thank you
I like this no talking💪☺️🇵🇭
Glad you enjoyed it 😁
Love full body , but need some targeting sometimes. Love your work outs!
Waiting for this i loooove leg day 😮❤
Woohoo! Let’s go!
That's was perfect 👌🔥
Hello
I love your workouts
Yay! Thank you!
Love your lower body workouts but generally prefer to combine body parts. This was amazing, as per usual, Penny!
Thank you! You know I love my full body stuff too 🙌
Penny thank for such fantastic lower body workout it did not disappoint differently will be feeling it tomorrow 😝🙌x
Glad you liked it Marie ☺️
Hello dear, I hope u are doing well? This is Nathan and u do a great and amazing job on your workout videos on your UA-cam channel. Keep up the good work and May God continue to be with you ❤️🌹💐😘🤗🙏
Thank you so much!!
@garagefitnessgirl You're Welcome. How are you?
Woww Leg day that I'm waiting 😊😊
Hope you like it!
@@garagefitnessgirla lot of thanks ❤❤❤
Loved this workout but I do love your full body workouts ❤ 💪
Glad you like them! More to come!
🎉thanks🙏🙇
You’re welcome 😊
AMAZING LOVE LOVE LOVE THAT X
THANK YOU 😉
OMG my legs are on fire!!! But i love that 💪💪💪
Such a good leg day!! But my brain could not differentiate the difference between the suitcase deadlifts and suitcase squats lol!!
Done🎉🎉🎉🎉
Let’s goooo
Treino excelente
Thank you ☺️
💪💪💪💪💪 mi è piaciuto tantissimo
Love split upper, lower and core workouts but also full body saves time and can torch 🔥 calories...I try to do a split and at least 1 full body a week if possible. This was awesome btw! 💜💪🏾🤸🏾♀️
Good stuff! I love my full body workouts too! Maximum bang for your buck!
Good
El perrito al final del vídeo ❤morí de amor ❤
He is very cute. His name is Teddy and he is very much like a little Teddy Bear 🧸 🐶
@@garagefitnessgirl tan tierno! Hermoso 🧸
omg ----- what a fantastic work out - im out of breath and sweat pouring off me from head to toe - feeling amazing - love love loved it - penny thank you for your dedication and excellent work outs to keep us fit - 💪❣💪
Wonderful! Thank you so much for letting me know ❤️
❤❤❤❤❤❤❤❤
❤. Target
❤🎉
Te amo❤
I prefer the full body workouts but this one left my legs feeling like jello!
It was a wonderful 🍑 workout. 😅I like sometimes lower body and core separate and upper body workout separately. And of course, full body. Because 3 tomes I do workout in a week . One day lower, 1 day upper and 1 day full body. Thank you so much for your help us to have nice body ❤
You're so welcome! Glad you had a great workout 😅
Super sweet🎉🎉sweat❤❤❤Much love Penny
I will survive 💪🏻😱🥵❤️🇧🇷
215 KCAL
Super Energetic, honey!👊💥🔥💥🔥💪💝💝💝💝💝
😁😁😁👏👏👏👏👍👍👍👍👍
Thank you so much!
🙅🏼♀️🙅🏼♀️🙅🏼♀️🙅🏼♀️🙅🏼♀️🙅🏼♀️🙅🏼♀️🙅🏼♀️🙅🏼♀️🙅🏼♀️🙅🏼♀️🙅🏼♀️🙅🏼♀️🙅🏼♀️🙅🏼♀️🙅🏼♀️🙅🏼♀️🙅🏼♀️🙅🏼♀️🙅🏼♀️🙅🏼♀️💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼 BRILLIANT way to start the new month 🍑 loving both split body part circuits and full body circuits no real preference Penny as your workouts are always great thank you 🙋
Appreciate your great feedback and support on the channel Deborah ❤️