{"id":43960,"date":"2021-06-21T04:00:00","date_gmt":"2021-06-21T02:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/lower-body-workout\/"},"modified":"2021-06-21T04:00:00","modified_gmt":"2021-06-21T02:00:00","slug":"lower-body-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/lower-body-workout\/","title":{"rendered":"Workout of the week: Functional dumbbell lower body workout"},"content":{"rendered":"\n
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DUMBBELL LOWER BODY WORKOUT<\/strong><\/h2>\n\n\n\n

ALL LEVELS <\/strong>\/ dumbbell lower body workout<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells, small weight plates & exercise mat <\/p>\n\n\n\n

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Functional strength allows you to perform everyday tasks, <\/strong>such as carrying groceries, vacuuming your house or simply moving objects, effortlessly and with a significantly lower risk of injuring yourself<\/strong>.<\/p>\n\n\n\n

Today, with the help of our friend Hannah Braun, a personal trainer based in Vienna,<\/strong> we will focus on your lower body strength<\/strong>. This is already Hannah\u2019s fourth EVO workout. In case you missed the others, here they are: full-body dumbbell workout<\/strong><\/a>, 30-minute upper body workout<\/strong><\/a> and 20-min abs and core workout<\/strong><\/a>.<\/p>\n\n\n\n

This dumbbell lower body workout<\/strong> consists of 5 functional exercises<\/strong> to be performed for 3 rounds<\/strong>. The repetitions vary between the exercises and go from 8 to 15<\/strong>. It’s, as usual, a minimal session<\/strong>: you’ll need a pair of dumbbells and some small weight plates for a particular quad focused exercise.<\/p>\n\n\n\n

  1. Dumbbell slow squats with pulse<\/li>
  2. Goblet squats with plates<\/li>
  3. Reverse lunge into front lunge<\/li>
  4. Side squat with dumbbell switch<\/li>
  5. Dumbbell deadlift into squat<\/li><\/ol>\n\n\n\n

    Let\u2019s smash this session!  <\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
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    WORKOUT SETUP<\/h2>\n\n\n\n
    • 5 exercises<\/li>
    • Reps vary: from 8 to 15, depending on the exercise<\/li>
    • 3 rounds<\/li>
    • Equipment: Dumbbells, small weight plates & exercise mat<\/li><\/ul>\n\n\n\n
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      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

      Alternative equipment<\/strong><\/p>\n\n\n\n

      • Dumbbells = water bottles filled with water and \/ or sand<\/li><\/ul>\n\n\n\n
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        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

        3 rounds<\/strong><\/p>\n\n\n\n

        As a warm-up, Hannah recommends a cardio boost to get your heart rate up: slow running, walking or skipping. If you feel you need an extra activation focused on your lower legs, grab a resistance band a perform exercises such as fire hydrants, air squats, leg kick backs or donkey kicks.<\/p>\n\n\n\n

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        1 – DUMBBELL SLOW SQUATS WITH PULSE <\/h3>\n\n\n\n

        12-15 reps<\/strong><\/p>\n\n\n\n

        • Start by standing tall, feet hip-width apart with a dumbbell in front of you. <\/li>
        • Grab the dumbbell by the top of the weight after locking your core.  <\/li>
        • Perform a squat slowly and hold it at the bottom. <\/li>
        • Pulse it a few inches up and down and get back to the starting position.<\/li>
        • That’s one rep. <\/li><\/ul>\n\n\n\n