The 4-Week Dumbbell Workout Plan Part 3 : Legs And Abs
With these dumbbell legs and abs exercises, you’ll not only hammer your
legs, abs, core, but you’ll also boost your total-body stability and
strength.
Workout 3: Legs And Abs (Week 1)
1A Squat:
Sets 4 Reps 10 Rest 0sec Tempo 2010
How to:
■ Stand tall holding a dumbbell in each hand.
■ Keeping your chest up and core braced, squat down as deep as you
can.
■ Push back up through your heels to return to the start position.
Tip: It’s the classic lift for building bigger and stronger legs
and because it’s a big compound lift that recruits multiple muscle groups,
it’s also effective at torching belly fat too.
1B Woodchop:
Sets 4 Reps 10 each side Rest 60sec Tempo 2010
How to:
■Stand holding a dumbbell in both hands to one side.
■Squat down then stand back up while raising the weight up and across your
body until it’s above your shoulder.
■Reverse the movement.
■Do all the reps then switch sides.
Tip: It’s not as well known as other abs exercises, but do it
right and you will build muscle across your entire core, as well as
working your shoulders and lower back.
2A Lunge:
Sets 4 Reps 10 each side Rest 0sec Tempo 2010
How to:
■ Stand with a dumbbell in each hand.
■With your chest up and core braced, take a big step forward with one foot
until both knees are bent 90°, then push off your front foot to return to
the start.
■Do all the reps with one leg, then switch.
Tip: The lunge provides many of the same benefits as the squat but
with even more core-sculpting advantages because your abs must work
overtime to keep your body stable as you lower and raise.
2B Halo:
Sets 4 Reps 10 each side Rest 60sec Tempo 2010
How to:
■ Stand tall holding a dumbbell in both hands in front of your face.
■ Raise it and move it around your head in a clockwise direction.
■ Do all the reps, then repeat in an anti-clockwise direction.
Tip: It will work your abs, which must be fully braced and engaged
to keep your torso stable and upright, and it will improve the strength
and mobility of your delicate shoulder joints for added injury-prevention
benefits.
3A Goblet squat:
Sets 4 Reps 10 each side Rest 0sec Tempo 2010
How to:
■Stand tall holding one end of a dumbbell with both hands.
■Squat down, keeping your back straight and core braced, until the weight
almost touches the group.
■Stand back up to return to the start.
Tip: At this point of the session your legs will already be close
to fatigue but this move, with a single dumbbell as resistance, will tax a
few more muscle fibres for growth and keep your heart rate high for
fat-loss benefits.
3B Crunch:
Sets 4 Reps 10 Rest 60sec Tempo 2010
How to:
■ Lie flat on the floor, holding a dumbbell across your chest.
■ Engage your abs, then raise your torso off the floor.
■ Squeeze your abs at the top, then lower yourself slowly and under
control.
Tip: The crunch is great for developing your upper abs, but only
if you do it right. And the added resistance of the dumbbell will force
those muscles to up their game to lift and lower your torso without help
from momentum.
