40 Min LOWER BODY STRENGTH WORKOUT with DUMBBELLS - Muscle Building at Home
Join us for a 40 minute lower body workout designed to build strength and promote muscle growth, all you need is a single dumbbell! It starts with a warm-up, followed by a banded activation circuit to engage key muscles. We’ll incorporate elevated exercises, so having yoga blocks or books handy will help deepen your range of motion. Get ready to challenge your legs, glutes, and core! 🔥 CRUSH IT NOTES: ➡️Today’s workout requires just one dumbbell, but feel free to use multiple if that works better for you, adapt the workout to suit your needs. Be sure your chosen weights allow you to maintain proper form throughout each exercise. ➡️Benefits of Banded Activation Exercises • Enhanced Muscle Engagement: Activating muscles such as the glutes and hamstrings ensures they’re primed to work during the main exercises. • Injury Prevention: Pre-activating stabilizer muscles reduces the risk of strain by promoting proper movement patterns. •Improved Performance: Warming up with a band increases blood flow and coordination, leading to better form and power output during your workout. ➡️Benefits of Elevated Exercises •Increased Range of Motion (ROM): Elevating your feet or using yoga blocks allows for deeper squats, lunges, or Bulgarian split squats, which recruit more muscle fibers. • Improved Stability and Balance: Elevation challenges stabilizer muscles, promoting better control and coordination. • Boosts Strength Gains: A deeper stretch at the bottom of the movement leads to a stronger contraction during the lift. 💪Progressive Overload: Gradually increase the weight or reps each week to keep challenging your muscles. 😤Breathing: Exhale during the lifting phase and inhale as you return to the start. 🧠Mind-Muscle Connection: Focus on the muscle you’re working and visualize it contracting during each rep. Weights used: ▸ Chris: 45lbs/20kg ▸ Edi: 35lbs/16kg 🎉BUILD Series 3 starts January 6th - 🗓️ 8 week calendar and details will be available in mid December at chrisedi.com ---------------------------------------------------------------------- 🫂Become a Member of our Channel: / @chrisedi 🤝Join our FB Community Here - / 193365323577471 📖FREE Nutrition Mastery eBook - https://drive.google.com/file/d/1TxXW... 📷New Instagram: / chris_edi_fitness 🤤220 Delicious Recipes Pack - https://chrisedi.com/products/chris-e... Shop Equipment & Accessories on our Amazon Storefronts (US) https://www.amazon.com/shop/chrisedi (CA) https://www.amazon.ca/shop/chrisedi ---------------------------------------------------------------------- 0:00 - Intro 0:38 - Warm-Up BANDED ACTIVATION CIRCUIT 5:57 - Side Lying Hip Raise (R/L) 7:46 - Standing Abduction 8:42 - Knee Drive (R/L) 10:31 - Single Leg Abduction (R/L) 12:22 - Donkey to Fire Hydrant (R/L) SUPERSET (3 Rounds) 14:37 - A1) Controlled Squat 15:32 - A2) Good Morning ELEVATED LUNGES (2 Rounds) 20:44 - Deficit Reverse Lunges (R/L) ELEVATED SQUATS (2 Rounds) 24:57 - B1) Deficit Lateral Squat (R/L) 25:43 - B2) Deficit Squat Pulses (R/L) GLUTES & HAMS (2 Rounds) 32:52 - Staggered Glute Bridge (R/L) 34:51 - Dumbbell Hamstring Curl CALVES (2 Rounds) 39:07 - Kneeling Toe Elevated Calf Raises (R/L) 40:55 - Standing Calf Raises 45:11 - COOL DOWN #homeworkout #lowerbodyworkout #dumbbellworkout DISCLAIMER: If you purchase products through our links we receive a small commission, there is no extra charge to you. If you did, Thank you! We really appreciate it!🙏 This helps us make more free workouts, guides, and programs for everyone. Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.
