25-Minute Dumbbell Leg Workout (Compound Exercises)

Hi, I'm Lindsey Baumgren of NourishMovelove, and this is your dumbbell leg workout at home. If you love leg day, you gotta hit subscribe to that YouTube channel or better yet, hit that join button and become part of our YouTube community for more accountability and support. All right, you guys, we are coming at you with nine of my favorite big full body leg exercises. Leg day. Leg day. Leg day. Our favorite day. We love leg day. We love leg day. I have the awesome Rachel here. Hi. She'll be offering some modifications throughout today's dumbbell leg workout. Like I said, we got nine ex exercises for you. It's pretty simple. You're going to do each exercise for 45 seconds of work, followed by 15 seconds of rest. You're going to repeat it times two. You're in, you're out. This is one of those quick and dirty workouts. When you're short on time, you crank it out. All you're going to need is some dumbbells. We have anywhere from 15 to 20 pounds option to add a resistance band to the last couple exercises. Okay. These are big leg moves. Okay? So we are going to hit multiple muscle groups at a time. Get the most bang for our buck in a short amount of time. You ready, Rach? I'm ready. Let's get warmed up for today's leg workout. We're bas walk through some of the moves we're going to do. So you're going to go ahead, start. Feet are shoulder width distance apart. Take those hands up behind your head. You're going to give me one good morning or hip hinge. And then you're going to give me a squat drop into it. So hip hinge, stand tall and squat. Nice. Hips go back on the good morning. Hips. Go down on the squat. Nice. Push the hips. Back, back, Side of the body. Hammies, glutes. And then you're dropping into that squat. Glute squads. Nice. Here we go. Just warming up those legs like I said. We're going to walk through the moves we're going to do today. Nine big leg exercises. Two more right here. Hinge and squat. Last one. Hinge and squat. Nice. Now you're gonna pretend you got two dumbbells. You're gonna go between your legs. You're gonna step to the right. Clean them up to the shoulders. Left, clean them up to the shoulders. Side, center, side center. Big movements. Driving through those legs to get those weights up. That's what you're thinking about. Nice. Side to side. We're gonna move. Get you moving today in a couple planes of motion. Nice. Right here. We're gonna go side to side. Nice. Go. 3, 2, and 1. Nice. Bring it back to that hip hinge. You're gonna go deadlift. Stand tall. Half. Raise heels. Lift up. Tap the toes. Lift the heels. Tap the toes. Lift the heels. Nice. Tap and lift. Awesome. Tap and lift. Two more. Tap and lift. Last one. Tap and lift. Let's go ahead. Step back, lunge. Just step back, lunge and step back lunge. We're go for walking lunges today. If you have the space, you can clear the coffee table out of the way, make some room. Or you can always go to a step back lunge if that's better for you. Nice. Right here. Four, drive to that front heel. Nice. Two and one. Let's go ahead. Hold that right foot forward, left foot back. Place your hands in between or place your hands inside your foot. Nice little hip stretch here. Okay, so I'm just opening up the hips. You can drop down to that back knee if you want. Roll onto the knife edge of your foot. Opening up this hip. Opening up this hip should feel really good. Nice option to reach open gaze. Follow those fingertips. Can you drop that elbow down towards the calf, shin, ankle, shoe area? Open it back up, set it down and switch it out. Left foot goes outside. Left hand again, opening the hips. Option to drop that back knee to the ground. Option to push Open here. Really just thinking about opening the hips. It's going to give us greater range of motion in our squats today. Nice option. Reach left arm. Gaze follows fingertips. Nice. Bring it back. Let's do one more time. We'll go right foot outside, right hand open. Drop the elbow open. Set it down. Left foot outside, left hand open. Drop the elbow. Nice. Open. Set it down. Step back. Walk those feet in. So you're in a bear crawl tabletop position. Dropping right here. We're gonna do some hip rotations. So right knee draws a big circle and then comes back some hips, taking it through a full, controlled range of motion. Nice. Big lift. Open and bring it back. Nice. Other side, other side. Left knee. Big hip circle. Bring it back. Nice control. Really try to push that range of motion. Open, open, open. Bring it around. Nice. One more big rotation. Nice. Bring it back. Nice. From here, take those knees nice and wide. Frog rocks. You can come down to your forearms. Just slightly hinge back, rock forward, hinge back. Opening up those hips again. Right here. Love starting leg day with some frog rocks. Yes, it's good to start. Nice and open, you know, right I'm here for it. Love a good mobility routine, especially to start leg day. Two more rocks right here. Nice work. Awesome job. Bring it on up. Sit onto your booty. One more hip mobility routine for you. 90, 90 you're gonna find right here, sitting up, like now. Can you lift this back heel off the ground? Now lift the knee up. Do it again. Back foot up. Knee up. One more time. Back foot up. Oh, that's hard. Right knee up. Nice. Now split your shin in half. There we go. Switch it out. Other side, other side. Find that 90. 90. One side might be harder. Can you lift that back foot up? That side's harder for me. Knee up. Back foot up. Knee up. Back foot up. Knee up. Nice. 90, 90. Split it in half. There we go. Nice. Bring it back over. Push up and back down. Dog. Down, dog. Pedal up those heels. Pedal up those heels. Walk your hands back. Spin your feet. Soft bend in the knees. Roll it up. You ready to get into leg day? Let's go leg day. Here we go. We're going. Good morning. Back squat. For our first move, I'm going to take one heavy weight. I'm going to place it on my back, right here on my shoulders. Okay? So you're going to do that move. We warmed up with hip hinge, sand, tall, drop down, back squat. One good morning. One back squat. You ready? 45 seconds of work, 15 seconds of rest. It starts in three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Drive through the heel, stand tall, drop the hips low. Stand tall. Hinge, hinge, hinge. Stand tall, drop low, drive tall. Nice. On that squat. I'm thinking about pushing my knees towards my outer three toes. Nice. Driving through those heels to stand me up both directions. Driving through those heels. You got a nice long work time here. 45 seconds. So you can dig in. Take it at your pace. There you go. Drop low, drive through, hinge and drop. Nice. Awesome work, guys. I love starting my leg days with this move. 10 seconds. Such a good warm up move. Good way to get into those hips, those legs, those glutes. Four, three, two and one. Nice. Now we're gonna go to that side to side squat clean. Side to side squat clean. So grab a second weight with you. You're gonna take those weights between your legs. I'm gonna step right, clean them up to the shoulders, Step left, clean it up, step to your right in three, two. Let's go right. The clean is optional, so Rachel's doing it just without the clean. Side to side squat with Rachel option. Add the clean. Get those weights up to the shoulders. Drive through the heels. Hips go forward, weights come up side. Nice big compound leg move here. Working a lot of muscle groups, also adding some power. I'm gonna raise your heart rate. You got it. Nice work. Come on. 20 seconds. Yes. Nice work. Nice work. Come on. We slow it down for deadlifts in 10. Yes. Let's go. Finish right here. Last five, four, three, two, one. Nice work. Go back to those heavy weights. Heart rate's high. Here we go. Deadlift, calf raise. One of my favorite moves. Here we go. Hinge, hinge, hinge, hinge, hinge, hinge, hinge. Drive tall, lift the heels. You're on in three, two. Let's go. Crush some oranges in those armpits. Keep those weights tight to the body. Nice soft bend in the knees. Drive through the heels. Then lift the heels back side of the body here. Hips, glutes, hammies, and calves. Yes. Little low back involved in there, too. Speaking of low back, if you feel this in your low back, take those weights to the side right here like this. Okay. Transitioning the load closer to the muscle group. That's working. Backside of the body. Take some pressure off that low back. If you feel deadlifts in your low back. Nice work. Nice work. Stay with it. 10 seconds here, guys. 10 seconds. Glide those weights right along those legs. 5, 4, 3, 2, and rest. Nice work. I'm going to drop down to one weight. We're going to go stagger, deadlift, clean, squat. A favorite move for so many of you. I know we have a lot of people who love this move. Stagger, deadlift, clean it up. Drop into a front squat. Right foot forward, left toe, pop to go in three, two. Let's go. Hinge, drop, drive, drop, stand. Nice work. Hinge, drive, drop. Nice. You could always double up the weights here if you want to go heavy today. You could always go heavy. I know Kim said this. Staggered deadlift, clean squat is her favorite move. Kim, we're bringing it back for you. We always love to hear what your favorite moves are. Comment on this video, let us know what moves you want to see brought back into more workouts. Adding some power here. You can always slow it down and go heavier. Yes. You got this, guys. 10 seconds. 10 seconds. Here we go. Stay with it. Nice work. 5, 4, 3, 2. Let's do one more. Yes, one more. Because we can. Boom. Walking lunges. Walking lunges. I'm going to double up my weights. Okay. We're going to walk it. If you don't have the space. Just step back, use what you have. Walking lunges in three, two. Let's go. Nice. Shoulders. Stay stacked over hips. Back knee drops to the ground. Drive through that front heel. We're gonna use the space we have, and then we're gonna turn around. Drop, drive, drop drive. Nice. Go. One more. Boom. Turn it around. Come on. Halfway. 25 second. Nice. Stay with it. Let's get all the way back there. Come on. Yes. 10 seconds here, guys. 10 seconds in these walking lunges. Finish strong, finish strong. Let's go. 5, 4, 3, 2. And you're out. Recover, recover. All right, quick water break. Let's move 5 of 9. Move 5 of 9. Moving on to move 6. Personal favorite move of mine also. We'll go dumbbell right hand snatch rack, two, split lunges. Okay? Dumbbell in the right hand snatch rack. Step back. Right down, up, down, up. Rachel's. It's going to give you a deadlift. Clean, okay? Deadlift. Clean to the shoulder. Snatch rack, two lunges. Just the right leg steps back in three, two. Let's go. Hinge, drive, rack, step back. Down, Hoop. Down, up. Nice. Down, up. Racket, Step back. Split lunge, split lunge. Bring them together. Here we go. Tap it, drive it. Nice. Make that zipper noise we make for snatches. Come on, Big full body zipper move. Boom. It's power and strength right here. Power and strength. Power on the snatch. Nice. Strength on the lunge. Yes. Nice snatch. We got the hips, the hammies, the glutes. Right here. Quads and glutes. 10 seconds, guys. 10 seconds. Stay with it. Come on. 5, 4, 3, 2, 1. Nice work. I love that move. Such a fun power move. It is fun. All right. Lateral lunge, staggered squat. Lateral lunge, staggered squat. We'll just double up the weights. We'll stay on that right leg. That's how. That's what we're doing. Lateral lunge. Drive up. Stagger squat. Drive up. Step to your right. In three, two. Let's go. Hit right. Stagger squat. Nice. Framing the weights on the foot. Frame the weights, framing the weights. Driving off that bent knee. Stepping back to a stagger squat. Nice work. Rev off that bent knee with some power. Drop low. You got it. Drive out that bending with some power. Drop low. Halfway. Halfway. 20 seconds left. Come on. Nice work. You can always go heavier in your pace. These are nine. Big full body, Big full body. Big compound. I keep saying full body, compound leg exercises. So you're really going to work a lot at once. It's going to raise that heart rate naturally. 4, 3, 2. You're out. You feel it? All right, you ready for your final two moves? Put the band on for your final two moves. We're going to hit the mat. We're going to hit the mat. Doesn't matter which leg. You'll do the other leg next time. Okay? Hit the mat right here. Banded fire hydrant. Kick, lift and kick. Lift and kick right there. 45 seconds. Fire. Hips and glutes in three, two. Let's go. I actually like dropping down to the forearm of that leg. That's stabilizing me on the ground. Drop down to the forearm. Keeps my hips a little bit more square. Lifting kick. Nice. Glutes and hips, glutes and hips. Isolating right here. Smaller accessory movement to pair with those big compound leg exercises. Right. We need those hips and glutes to be strong and stable. Take us through all those other moves. I think about that a lot going into icy season here in Minnesota, too. It's gonna start getting icy real quick, and you need strong hips, strong stabilizers. That is so true. That is so true. Nice work. Come on, say it at five. Yes. Four, Three, two, and one. Whoo. Feel that in the hips. Let's take it over to the backside. Take it over to the back side. If you want to add a dumbbell, you can hold one weight overhead. Yeah. Add a little bit of challenge. You're gonna give me one glute bridge, two marches. One glute bridge, two marches. So it looks like this. Drive up, march, march, hover lift. Nice. I gotta fix my mic before it falls up. You ready? Rage. Here we go. 45 seconds. One bridge, two marches. In three, two. Let's go. Drive the hips up. March, right, march, left. Hover lift. Drive, drive. Nice. So adding that march, core and hip stability again, very important, right? That band, you're getting a little hip flexor in there too, because that band is creating some resistance. Keep those heels nice and tight to your butt. Keep those glutes turned on. Hips stay square on that march. Down, lift, march, march. I love ending my leg day with these two moves. Good core and stabilizer moves to finish off with. Nice work. Finish strong. 10 seconds here. 10 seconds here. Water break. And we repeat. Nice work. Four, three, two. You're out. Nice work. Nice work. Band can come off. Grab some water, guys. Grab some water. You are through the first set of that workout. All right, we go back at it. Nine moves. Do it again. Yes. Nine moves. Do it again. Starting with that. Good morning. Back squat, all the way back up to the Top nine moves. One more time through and you're out of here. Here we go. How can you tackle each move a little bit better? A little bit better, right? Second stab at it. Place that weight on your back if you want the weight. One. Good morning. One squat. Your 45 seconds starts in three, two. Let's go. Hinge, hinge, hinge, hinge. Stand tall, drop it low. Nice. Good morning. And squat. Nice. Second stab at all these moves. I always feel like it goes faster the second time when you know what to expect. I don't know if it's just like a weird mental thing for me, but the second set is always better. I like it. Know what to expect and know that this is your last time you have to do this move, right? That helps. Check it off, check it off, check it off. We're done for the day, right? Love a quick, effective leg day. I can do at home using just dumbbells. Adding a band if you want to. 10 seconds. Nice work. Finish strong right here. You got it. 5, 4, 3, 2, 1. Nice work, guys. Side to side, squat clean. Side to side, squat clean. We're going to pick up that heart rate just a bit here. Pick up that heart rate just a bit. Tapping to your right. Dumbbells between your legs. Option to add the clean in three, two. Let's go. Hit right, clean, left, clean. Nice work. Up, down. You got to drive through those heels. Nice. There it is. All strength moves, but I'm switching sweating. My heart rate is going up. Right? I love a good strength workout. Adding a little bit of power like this move to raise that heart rate. Pick up the pace, pick up the intensity. Nice. Now we slow it down and go heavy, too. Your workout, you decide. Come on. That 45 seconds of work, it's intense. 10 seconds. Come on. You got it. Final five, four, three, two, one. Whoo. That one will get your heart rate high. Deadlift, calf raise. Deadlift, calf raise. Like I said, personal favorite of mine. Love this move. Entire backside of the body. Crush those oranges in those armpits. Weights are tight. Three, two. Hinge. Stand. Lift lower. Nice. Lift with control. Lower. Love throwing in calves when we can. Not often I work my calves. Probably not as much as I should. Something I've been trying to get better at since my knee injury. Right? Such an essential part of that. Shock absorber for the lower body. Strong calves, strong tibs. Actually, the front side of your calf, your shin. Nice. Also important, but it's great to have it built in here, right? Nice to have calf raises built into Your workout. I feel that way about the mobility we do in the beginning and last. 3, 2, 1. I know it's easy to be tempted. Sacred deadlift, front squat. Sacred deadlift, front squat, right this time. Left foot forward, right toe popped, weight in your left hand. Easy to be tempted to skip those warm ups and cooldowns, but man, are they essential. We go in three, two. Let's go. Hinge, drive it up. Feet come parallel. Drop low, back to stagger, stagger. Nice. Bring it up parallel. There it is again. You can always double up the weights on this, but you want better squats, you want to move. Pain free mobility. Those warm ups and cooldowns, just as important as the work that you're putting in right now, right? I am all about pain free movement, injury free movement, especially for moms. You guys don't realize how much you're constantly lifting and loading your body in different planes of motion throughout the day. Kids, groceries, you name it. 10 seconds. You got it. Nice. Back to walking lunges. That's where we go in 5, 4, 3, 2, and 1. Grab that second weight, little forearms. Testing my grip strength today. Walking lunges. Walking lunges. All right, grab your weights. You're on in five. Here we go. Here we go. Walk it out in three, two. Let's go again. Step back. Lunges. Great option. You don't have the space for walking. Sort of building walking lunges into more of my workouts. I just like the additional core ads, the stabilizing muscles, just very functional. Good to mix it up, you know? Always good to mix it up. Keep you coming back for more, right? Come on, hang in there. One rep at a time. 45 seconds can seem long. Break it down. Here we go. One lap at a time. We're gonna go down back. That's what we're gonna get. Nice work, Rach. Hang with it. Come on. Turn it around for five. Four, three, two. One more. Boom. Here we go. Here we go. Snatch rack, two split lunges. Dumbbell. Left hand. Dumbell, left hand snatch rack. Step back. Left. Two split lunges. We're there in three, two. Let's go. Left hand finds it up. Rack it down. Hup. Down, hup. Tap it. Snatch it. Rack it down. Strength and power right here. Here's your power. Nice. Here's your strength. Dropping that back. Knee to the ground. Feet are on train tracks. Nice, stable base drive through that front heel. Power in that front heel. Power in that front heel. Drive up, boom. Drive up, boom. Come on, stay with it, guys. Right here. 10 seconds. What would it look like if I said 10 more seconds of this move. Yes. You got it. Finish strong. Five, four, three, two. You're out. Whoa. That one will raise your heart rate too. That one will raise your heart rate too. We'll take a water break we can smooth. Six move. Six. Water break. You got three moves left. Three minutes of work. Come on. Finish it out. Finish it out. Grab 1 or 2 weights. Lateral 1. Lateral lunge. Left sacred squat. Lateral lunge. Left sacred squat. Here we go in three, two. Let's go. Hit left, drive up stake or squat. Nice work. Hit left, drive up leg or squat. You got it. Rib cage to thigh. Nice. Nice right there. Hips stay stacked over on that squat. A little bit more upright here. Little bit more forward lean there. A little bit more up right here. Forward lean. There we go. Whoo. Hello, outer glutes. Nice right. I got my left leg here. Left leg work now. Right leg do the work. Nice. Left leg, do the work now. Right leg does the work. Whoo. Let's go. Ten. Come on. Nine. You got this. Stay with it. Finish strong. Final five. Four, three, two. You're out. There we go. All right. Band goes back on. We hit the deck. We hit the deck. Fire hydrant and glute bridges. You ready, Rage? Let's finish it. Finish it off. Find that tabletop. Other leg is coming at you. Give you some space. Other leg is coming at you. Bandit, fire hydrant, kick in three, two. Let's go again. I like dropping down to that forearm. A little bit more stability and control. Nice drive through that heel. Lift and kick, lifting, kick. And totally do this without a band. Band is just optional. Looking at my forearm and how sweaty it is from just cranking out a couple leg exercises, no jumping, nothing crazy strength training. Name of the game, guys. Especially big leg muscles, right? Oh, yeah. These are big lower body muscles. Definitely gonna raise your heart rate. Natur. Especially because you got a long work time. 45 seconds and a short rest time. 15. You're in the final. 10. Let's go. Kick it out. Come on. Kick it out right here. Last five. Four, three, two. Give me one more. Boom. There it is. Whoo. Option to keep that band on. Roll up and over to your backside. Option to grab a weight if you want it. Glute bridges, two marches. Glute bridges, two marches. Let's do it, guys. Finish strong. Last move. You're there in three, two. Let's go. Lift. Hold. March, march. Hover lift. Drive, drive. Nice. Hover lift. Drive, drive. Hover lift. Hold at the top. Nice and stable. Drive, drive. You got it. Try to keep those hips from rocking. Nice work. Nice work. Keep those ribs pulled down towards those hips. Nice work, guys. Yes, you can. That's what slowly rolling down the arm. 10 seconds. Finish it right here. Boom. Boom. Last five, four, three, two. You're out. Nice. Full work. Nine, big lower body exercises. Boom. 25 minutes. You take that band off, we can do a quick stretch, and you're out of your team. You are out of here. Yes. Whoo. All right, back to those 90 90s. We're just mix it up a little bit. Drive this knee into the ground. Sit back, opening up this hip. Right. A lot of hips in today's workout. A lot of hips, a lot of glutes. Right. My microphone there. Sorry. All right, here we go. Driving this hip forward. Forward. Nice. Now drive this knee into the ground. And then take your chest right across the midline of your shin. Now you're hitting this outer hip right here. That outer hip right there. Nice work, team. Nice work, team. Here we go. Switch it out. Other side. Drive this knee into the ground. Sit back. Drive this hip to me. Open up this hip right here into the ground. Drive to me. Nice. Hold for 3, 2, and 1. Nice. Now drive this knee into the ground. Split your chest right across the middle of your shin. Right here. This is what you should feel. This hip, this hip, this glute. Nice. Hold it here. Hold it here for 3, 2, 1. Bring it up and over tabletop position. Little cat, cow for that spine. And low back. Drop the belly. Lift the chin. Reverse it. Tuck the spine up towards the ceiling. Chin to chest. Find neutral. Come up kneeling position. Right leg up, left leg on the ground. Tuck those hips towards me. Take this right leg. Open it up to 45 if you can. Tick tock down it. Nice. Pushing the right elbow into the right knee. Opening up again. Hips right there. Awesome work. Nice work. Hold it here for 3, 2, and 1. Switch it out. Other side. Right here. Lunge. Tuck the tailbone. Open up the leg. Tick, tock down. Stretch it out. That should feel really good. Yes, Feels good. Nice. Right here. Bring it back. Center left foot forward. Plant your hands around your foot. Frame it. Step up. Shorten your stance. Pyramid pose. Straightening through this front leg. Stretching through this hamstring. Okay. Front leg, left hamstring. Let the neck and shoulders just fall down. Nice. Step it up. Switch it out. Pyramid. Stretch the other way. Right foot forward. Keep those hips where to me? Right here. Both hips are pointing right at me. Both toys. Toes are pointing right at me. Big inhale here. Exhale. Stretch through that front hamstring. Lengthen, lengthen. Nice. Bring both feet up to meet each other. Grab opposite elbows or biceps. Let it all hang heavy. Bend at the knees. Roll up one vertebrae at a time. When you get to the top two big shoulder rolls. Up, back and down. Up, back and down. Leg day in the books. Nice work team. We'll see you back on the mat for another workout really soon. Awesome work Crushing leg day. If you loved it, drop a subscribe to our YouTube channel. If you love this format. 9 moves 2 times through. Find a full body workout right here just like it you'd love. Or you can find a free two week at home strength training plan in this playlist right here. Have a great day.