Legs Workout for Women | Dumbbell Strength Training
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- Опубліковано 17 лют 2024
- Unlock leg and glute gains with this Leg Strength Workout packed with targeted exercises designed to build muscle and enhance lower body definition.
I used a set of 15kg/33lbs dumbbells + a weight plate to elevate my feet, but you may want to use something lighter or heavier depending on your fitness and strength level.
How it’s done: There are 6 Supersets to complete 3 x through as follows:
Set 1:40/20
Set 2:30/15
Set 3:20/10
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Superset 1
1️⃣Sumo Deadlift (One DB)
2️⃣Lateral Lunge Shift
.
Superset 2
1️⃣FFE Reverse Lunge (L) side
2️⃣FFE Reverse Lunge (R) side
.
Superset 3
1️⃣RDL
2️⃣Weighted Wall Sit
.
Superset 4
1️⃣Kickstand Deadlift (L) side
2️⃣Kickstand Deadlift (R) side
.
Superset 5
1️⃣Heels Elevated Goblet Squat
2️⃣Calf Raises
.
Superset 6
1️⃣DB Frog Pumps
2️⃣Hamstring Runner
.
Finisher 3 x 20 secs work/10 secs rest
1️⃣Leg Commandos
2️⃣Bicycle Crunch
*Workout Complete 🔥Burn 315 Calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.
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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
Grab your dumbbells and get to work on building muscle and strength in your lower body with this leg workout you can do at home with dumbbells. Hope you have a great workout :) Let me know your favourite superset in the comments below ✌
Thank you❤
Thanks Penny, we're with you!
Excellent! Thank you !
Whew! I loved this workout class!!! 💪🏼
in loveee!! thanks for this workout
What a challenging leg workout! Thank you Penny!
Yes please🦵 thanks Penny!
Thanks!
Loved...Loved this leg workout! Another awesome workout. Thank you Penny. 💪
Loved it,thank you Penny 🎉🎉
Love leg workouts! this one did not disappoint!🦵
Completed it this morning! Really enjoyed this layout of this workout!
Loved this leg workout!!
Thank you ❤
Thank you so much 💗🙏🏻 I will survive 💪🏻❤️
Love this workout! Immediately added to my favorites! ❤❤❤
What an awesome gym style workout! Loved it! ❤
Thank You Penny,loved it,awesome workout 🙏🤩🌻🦵😅😅
Well done
I love love love this leg workout Penny!
I’m going to pair it up with one of your 30 min upper body ones and have a great 1 hour session.
Thank you ❤
Amazingly Penny! 🦵🏾
My dear Coach, you are the best trainer❤❤❤🎉🎉🎉
Love split workouts! Allows me to pack a week with exercises without overexerting my body. Keen to see more of those 😍
BRILLIANT loved alll the super sets but anything that involves a wall sit always gets my vote so superset 3 edged forward as my favourite🌺💥💥💥💥💥huge thanks Penny 🙋💐
Loved this leg workout. The set up was awesome
Awesome! Thank you!
I'm two days out from having done this workout. My hamstrings are sore. This is a great one, Penny!
LOVE THIS!! Descending workouts are awesome really allows focusing on a specific muscle! As always, you are so motivating, and your exercises make me work! Appreciate all you do to make these workouts for your fans! You are the best❤🦵
I absolutely love this workout! It's in my favorites and I do it regularly...although I have to do modifications. 😊 Love the format- descending times and supersets. Thanks Penny for your hard work on all of your workouts. ❤❤❤
Been ill for a few weeks, this is the first session back and it was a banger! Love heavy leg and glutes only workouts🦵🏾🦵🏾🦵🏾- more please!💪🏾💜🤸🏾♀️
Yes great workout!
Glad you liked it!!
Love your leg work outs! Great muscle focus! 🦵🏼 ❤
Good to have some specific muscle focus days!
Happy Sunday. I've included this in my workout playlist for this evening. Thank you for these strength training workouts; due to all of the aches and pains in my body, I have given up on cardio workouts except for walking in place exercises.
So glad I can help you keep moving 💪
Perfect! More 💪🦵🏻workout❤ Thank’s Penny!
You’re welcome ☺️
Good legs workout😊
Loved this 💪thank you Penny🎉🎉
You’re welcome!! I’m so glad 😁
Awesome Leg Day!! Many Thanks Penny!! You ROCK!!
Thank you so much 😊 Glad you enjoyed it!
❤❤❤❤❤so awesome 👌
Absolutely fabulous, Penny 💪🏻💪🏻🤩🤩🔥🔥 We could definitely feel the lactic acid 🤣🤣 Supersets are so great (and hard 🤣).
Love the 30 min length 👍👍 so much easier to get done (and can add more if needed). Feel my body is responding better to that length without being exhausted 👍
Thank you so much, Penny 🙏❤️ you are the best 🤩
I’m loving this leg 🦵 day workout another week doing it!
Wonderful! So glad you like it 🙏🙏
A volte vado su altri profili, nulla, torno da te: you are the best, grazie😍
finalmente una italiana che la segue! 🎉😂❤ io la adoro 😍
@@safiyasofi1565 È equilibrata, seria e I suoi allenamenti divertenti. Ho sempre scritto in inglese, qs volta no. Piacere
💪💪💪Está super feito
Doing this one today along with your metabolic finisher! 🎉
Hope you have a great workout!
Thanks Penny ❤❤❤
You’re welcome!
Great job your chanel and your workout 💪🏻 deserve to crush it its sweaty job too
Thank you so much 🥰
Legs are really tough but I loved this one. I liked the descending time periods. :)
Penny, you look fantastic! I loved ❤❤❤ that workout! Thank you, thank you for your professional content always 🦵🏻🦵🏻😍
Thank you so much for the kind feedback Nancy. So glad you had a great workout ❤️
Yeess, love these split workouts. Didn't even mind the finisher (much😂)
Glad to hear that!!
🦵🦵🦵loved it!!
Hola Penny ^^ this was a great and challenging workout to start my day ! I'd like to see more glutes/harmstring focused workouts, yes! Thanks for sharing with us 💪💪💪
Noted! Thank you for the feedback 😁
Love upper lower split workout 🔥💪. I did this when my toddler was sleeping 🤣
Great job getting it done!
I started using tumeric pills as you suggested and my joints feel better already. Thank you for the suggestion. Awesome video. ❤
That’s soooo good!! Awesome! I’m so glad they’re helping 😅
❤❤❤❤
Killer Leg Day for me 😅
Ohhhh sooooo destroyed my hamstrings 🤪🫶🏻🫶🏻 thanks from Germany!
❤ it Penny 🦵🏽🦵🏽🦵🏽💪🏽
Thanks for making it all the way through to the end with me Maggie 😁
Always Penny! Thank you for inspiration❤
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Can’t wait! 😂💪🏼🦵
Have a great workout 🏋️♀️
🔥🔥🔥💪🏽💪🏽🔥🔥✔
Thank Q 🎉🎉🎉 Penny 😅
You’re welcome!
Thanks so much, honey!💖🙏😘🙏💯💯💯💯💯
Great routine for days when I want to focus on lower body! I burned 208 calories and my legs are jello 😅
Perfect lenght to add 30' cardio on treadmil after 👌
Definitely! Thanks for following along with me!
I hope it's knee friendly. 😊
No, it has lunges and squats but does have a big emphasis on glute and hamstrings
👏👏👏👏👌👌💪💪💪💪💪💪💪💪💪💪💪💪💪💪
This workout can reduce hip thigh fat?
No. You can’t spot reduce body parts.
@@garagefitnessgirl i know we cant spot reduce body parts but i just want to know that if we do lyk this dimblle workout for legs then it dose not make our legs bulky isnt it?
My legs feel like jello 🦵
🦵🦵🦵🦵🦵🦵more legs and glues please ❤
🙏🦵🦵❤ Pennyyyyy
🦵
❤ 🦵
Tomorrow night for me
Have a great workout 🏋️♀️
Hi Penny you look so beautiful maybe some new highlights. you are so beautiful !!
Hey penny i really love your workouts I've been following them for 2 months now and I've lost over 20 pounds I feel really happy all thanks to you penny...i really adore you alot 🦋🩷👀
🦵🦵🦵🦵👌👌. Excellent Penny, thanks 👏👏🙏
Thanks for making it all the way through to the end with me :)
Thank you Penny I have just bought myself some 15kg dumbbells so this perfect way for me to test them 🦵loved it can we have more like this please x
Absolutely Marie!! Love that you bought some heavier weights 🙌
@@garagefitnessgirl I can honestly say Penny you have help me to get where I am today thanks to you I am 42 and stronger than ever so thank you for your hard work you do in making such fantastic workouts 🥰❤️💪x
What a great leg workout! 🦵
The descending timeframe made it go by quickly as well!
Thank you Penny for this wonderful and awesome workout 💪🙏❤️
Thank you Penny, thoroughly enjoyed this WO. Thank goodness wall sits descending, haha. I prefer compound WO's these days.. i believe I can increase my weight too now.. Whoop Whoop. 🦵 Penny Team Strong ❤
More legs and glutes please🦵🦵🦵🦵🦵 this was so good
That woz brilliant yes pls would love more of that brilliant 🦵🏼
Will do 😅
Yes leg ones are super, this is what I exactly need 😂❤ 🦵🦵🦵
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☺️👏🦵
Hope you had a great workout 🏋️♀️
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