{"id":44112,"date":"2022-04-04T03:00:00","date_gmt":"2022-04-04T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/20-min-lower-body-dumbbell-workout\/"},"modified":"2022-04-04T03:00:00","modified_gmt":"2022-04-04T01:00:00","slug":"20-min-lower-body-dumbbell-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-lower-body-dumbbell-workout\/","title":{"rendered":"Workout of the week: 20-min lower body dumbbell workout"},"content":{"rendered":"\n
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LOWER BODY DUMBBELL WORKOUT<\/strong><\/h2>\n\n\n\n

ALL LEVELS <\/strong>\/ lower body dumbbell workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells & gym bench<\/p>\n\n\n\n

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Contrary to popular belief, you don’t need gym machines to have an effective lower body workout<\/strong>. However, when most people think about the infamous leg day, they picture gym machines such as the leg press or the leg extension<\/strong>. We’re here to tell you that this isn’t true \u2014 after all, we’re advocates of a functional approach to fitness. <\/p>\n\n\n\n

This 20-minute lower body dumbbell workout<\/strong> shows you that one pair of dumbbells and a stable chair or a bench is all you need to work on your legs and strengthen your lower body<\/strong>. It was created by our personal trainer Hannah Braun<\/strong>. You can find her at EVO Fitness in Vienna, Mariahilfer Strasse<\/strong><\/a>. <\/p>\n\n\n\n

The workout consists of 6 exercises<\/strong>. Perform 3 sets of 10-12 reps<\/strong> each of the first 5 exercises. Complete each set before moving on to the next exercise. End the workout with 60 reps of jumping squats.<\/strong> Try to keep the resting periods as short as possible. You should aim to complete this workout in 20 minutes<\/strong>.<\/p>\n\n\n\n

  1. Dumbbell step-ups<\/li>
  2. Dumbbell stiff deadlift <\/li>
  3. Dumbbell goblet squat <\/li>
  4. Bulgarian split squats <\/li>
  5. Goblet squat variation <\/li>
  6. Squat jumps <\/li><\/ol>\n\n\n\n

    Ready? Let’s do this! <\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
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    WORKOUT SETUP<\/h2>\n\n\n\n
    • First 5 exercises \u2013 3 sets of 10-12 reps<\/li>
    • Last exercise \u2013 60 reps<\/li>
    • Little to no rest between exercises<\/li>
    • 20 minutes<\/li>
    • Equipment: Dummbells & gym bench<\/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>
      • Gym bench = stable chair<\/li><\/ul>\n\n\n\n
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        WORKOUT EXERCISE LIST<\/h3>\n\n\n\n

        1 – DUMBBELL STEP-UPS<\/h3>\n\n\n\n

        12 reps each leg, 3 sets<\/strong><\/p>\n\n\n\n

        • With a bench in front of you, grab and hold a pair of dumbbells. <\/li>
        • Step up to the bench with the left foot \u2014 press through the heel to straighten the leg. <\/li>
        • Bring your body to a standing position without fully laying your right foot on the bench. <\/li>
        • Bend your left knee and bring down only the opposite foot. <\/li>
        • Immediately bring it back up, using only the force of your left leg. <\/li>
        • Repeat for 12 reps on each leg.  <\/li>
        • You can make the exercise harder by letting your right foot out of the bench or a bit easier by using the bench for balance. <\/li><\/ul>\n\n\n\n