Intense 5-Minute Dumbbell Leg Workout | Get Bigger Legs from Home!

By
Mike Kenler
January 5, 2021


Intense 5-Minute Leg Workout With Dumbbells

What is up Aliens! Today, we are going to complete an intense 5-minute dumbbell leg workout.

This 5-minute routine can be performed as a one round finisher or complete it multiple times for a full leg workout. Let’s get after it and work out those legs!

TOTAL LENGTH: 5 minutes

INTENSITY LEVEL: High

EQUIPMENT NEEDED: Dumbbells

Skill level

BEGINNER = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

INTERMEDIATE = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

ADVANCED = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

To begin, find a comfortable spot in an open space. Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one!

Each time you do this circuit, try to do more reps, use heavier weight and/or take fewer breaks.

1. Alternating Lunges

Setup:

a) Grab both dumbbells with your palms facing each other and assume a standing position.

Action:

a) Lunge forward with one leg while keeping your front knee over your front ankle.

b) Step back to the starting position and repeat the motion on the other side. Keep your back straight and your core engaged for maximum results!

c) Keep alternating sides!


2. Jump Squats

Setup:

a) Grab both dumbbells with your palms facing each other and assume a standing position with your feet slightly wider than shoulder width apart.

Action:

a) Squat down until your hips dip lower than your knees.

b) Explode upwards and jump as high as you can.

c) When you land, allow your knees to bend and then drop down into the next squat.

d) Repeat!

3. Straight Legged Deadlift

Setup:

a) Assume a standing position with your feet shoulder width apart and hold the dumbbells with your palms facing towards you.

b) Engage your core, bring your shoulder blades together, and keep your chest held high.

Action:

a) With a slight bend in your knees, slowly bend over at the waist, bring your hips back, and bring the dumbbells over your feet until you feel a deep stretch in your hamstrings. 

b) Contract your hamstrings as you return to the standing position and squeeze your glutes.

c) Maintain tightness in your core and repeat!

4. Goblet Squat

Setup:

a) Begin by holding a dumbbell vertically with both hands securely under the top part of the weight.

b) Assume a standing position with your feet roughly shoulder width apart. Engage your core and keep your back straight.

Action:

a) Hinge at the waist, bend your knees and lower your hips towards the floor.

b) When your hips are in line with your knees, pause for a moment and contract your quads and glutes to drive up to the starting position.

c) Repeat!


5. Plie Squat Hold Calf Raises

Setup:

a) Grab the top of one dumbbell with both hands.

b) Assume a standing position with your feet wider than shoulder width apart and your toes angled outwards.

Action:

a) Squat down until your hips reach just below your knees.

b) Hold in this position and squeeze your calves to raise up on your toes.

c) Return to the squat position and repeat!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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