Weekly Workout Day 2: Legs and Core
Fitness

Day 2: Legs and Core (5 Day Dumbbell Split)

Time required: 45-60 minutes
Equipment Needed: Dumbbells

PowerBlock Dumbbells
A set of dumbbells and a chair are all you’ll need.

Day 2 of my 5 Day Dumbbell Split is focused on the legs and core. Just like any workout, be sure to fine-tune the weight to your level of comfort. You don’t want to lift something so heavy that it injures you, but you also don’t want to lift so light that your muscles don’t get a good workout.

To get a full breakdown of the workout, scroll down. I’ve also filmed a video of the full workout (with timestamps to each exercise in the description), so if you’d like to watch that to see how the exercises are performed, check the video out on YouTube here:

Day 2: Legs and Core

1. Dumbbell Stiff Leg Deadlift

The Stiff Leg Deadlift is primarily going to work the hamstrings, along with the glutes and lower back. You can watch my video to see the proper form for a dumbbell stiff leg deadlift – click here to go directly to the timestamp.

For the Stiff Leg Deadlift, I perform 4 sets of 10 repetitions with 50 lb. dumbbells.

2. Dumbbell Frog Squat

The Frog Squat is primarily going to work the quads, along with the hamstrings, glutes, abs, and calves. You can watch my video to see the proper form for a dumbbell frog squat – click here to go directly to the timestamp.

For the Frog Squat, I perform 4 sets of 10 repetitions with a 50 lb. dumbbell.

3. Dumbbell Calf Raise

The Calf Raise is my main workout for targeting the lower leg. You can watch my video to see the proper form for a dumbbell calf raise – click here to go directly to the timestamp.

For the Calf Raise, I perform 4 sets of 20 repetitions with 50 lb. dumbbells.

4. Weighted Crunch

The Weighted Crunch specifically targets the abs. You can watch my video to see the proper form for a weighted crunch – click here to go directly to the timestamp.

For the Weighted Crunch, I perform 3 sets of 15-20 repetitions with a 50 lb. dumbbell.

5. Dumbbell Hip Thrust

The Hip Thrust is an excellent workout and targets many upper leg muscles including the glutes, hamstrings, and quads. You can watch my video to see the proper form for a dumbbell hip thrust – click here to go directly to the timestamp.

For the Hip Thrust, I perform 4 sets of 15 repetitions with a 50 lb. dumbbell.

6. Dumbbell Side Bends

The Side Bend is going to target the abs, specifically the obliques. You can watch my video to see the proper form for a dumbbell side bend – click here to go directly to the timestamp.

For the Side Bend, I perform 3 sets of 15 repetitions with 50 lb. dumbbells.

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