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

By
Mike Kenler
June 26, 2020


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.

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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

Grab both dumbbells with your palms facing each other and assume a standing position. Lunge forward with one leg while keeping your front knee over your front ankle. Then, 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!


2. Jump Squats

Grab both dumbbells with your palms facing each other and assume a standing position with your feet slightly wider than shoulder width apart. Squat down until your hips dip lower than your knees. Then, explode upwards and jump as high as you can. When you land, allow your knees to bend and then drop down into the next squat. Repeat! 

3. Straight Legged Deadlift

Assume a standing position with your feet shoulder width apart and hold the dumbbells with your palms facing towards you. Engage your core, bring your shoulder blades together, and keep your chest held high.

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.  Keep your back straight and your core tight. Now, contract your hamstrings as you return to the standing position and squeeze your glutes. Maintain tightness in your core and repeat!

4. Goblet Squat

Grab the top of one dumbbell with both hands and assume a standing position with your feet slightly wider than shoulder width apart. With your toes flared out, squat downwards until your hips dip below your knees. Keep your back and core engaged and repeat!


5. Plie Squat Hold Calf Raises

Grab the top of one dumbbell with both hands. Assume a standing position with your feet wider than shoulder width apart and your toes angled outwards. Squat down until your hips reach just below your knees. Hold in this position and squeeze your calves to raise up on your toes. Return to the squat position and repeat!


We hope you enjoyed this intense 5-minute dumbbell leg workout. Thank you for being a part of the Anabolic Aliens community. Always feel free to reach out with any questions, comments, or concerns at KENLER@ANABOLICALIENS.COM .


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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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