25-Minute Dumbbell Leg Workout (Strength Training)

Hi, I'm Lindsey Baumgren of NourishMove Love and this is your dumbbell leg day. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, click that join button and become part of our YouTube community for more accountability and support. All right, guys, we are coming at you with a quick and dirty leg day. All you need are some dumbbells and we are gonna crush that lower body. And I'm joined by the amazing Rachel. Hi. She'll be offering some modifications throughout today's workout, so feel free to follow along with Rachel because we are gonna add some option to burn it out with some impact moves. So I'm gonna impact at some point. Rachel's going to keep it all low impact. You get to choose which level you want. We have anywhere from 15 to 20 pound dumbbells. Grab your weights and we are going to flow through seven dumbbell leg exercises. You're going to do each move for 30 seconds of work, followed by 15 seconds of rest done in strict sets. So you do the move, you do it again, and then you're done with it. But between each move, I'm going to give you a burnout option. That's where the squat jumps, the split jumps, all those fun things come in again. Rachel's got low impact, I've got high impact. Pick your level today and let's get after it. You ready? Let's go. Let's go. Let's get started with a good warm up. We're going to start hands right here, feet hip width, distance apart. We're going to go for a hip hinge and then you're going to go right into a calf raise. Nice. So you're going to push those hips back and then drive to the toes, warming up the backside of the body, the hammies, the glutes, the hips, as well as those calves and ankles. Preparing yourself to jump if that's what you want to do today. Otherwise you can 100% keep it all low impact. Push those hips back, drive forward. This is a workout I love because it's good foundational strength, lower body, and you can keep it that way. Or on the days you're feeling like you want something extra, you can add that burnout power between circuits. One more. Nice work. Calf raise. Nice. Now we're going to add on. So go hinge squat, hips high, drive forward, hinge, squat, hips high, drive forward, hinge, drop. Nice work. I go hinge my toes go out a little bit on that squat, come back to center, drive it Up a little bit of a kang squat warm up. Love this move for warming up. Hips back, hips down. Hips high. Drive through those heels. Hip back down high. One more, one more. Back down high. Nice work. From here, just drop down into a nice squat. You can pry side to side here. Just really open up those hips. Plant your hands. When you're ready, step back, find a high plank. We're gonna go Spider Man. Step ins. Right foot outside right hand. Step back. Left foot outside left hand, step back. There it is. Alternating step ins. Big step ins. Trying to get that foot all the way up to that hand. Really opening those hips. Nice. We want nice open hips, mobile hip joints. Nice work. Now hold it right foot outside right hand. Hold it here. Easy twist, easy twist. Feels good. Thread the needle. Right hand reaches underneath that left wrist. Open it back up, set it down. Switch it out. Switch, switch. There we go. Big easy twist here. Option. Thread that needle. Thread that needle. Nice work. Open it back up, set it down. And then drop down to your knees. Little cat cow. Drop the belly, lift the chin, reverse it. Tuck the chin, spine goes up towards the ceiling. Nice. From here, you're going to go all the way down to your backside. Down to your backside. Option. Keep it a double leg glute bridge. Option one. Heels on the ground, other leg comes up. Single leg bridge and lift. Nice drive to that heel. Activating glutes, hammies, hips right there. Go. Four. Nice work. Go Three. You got it. Two and one. Switch your leg. Switch your leg. Or stick with that double leg drive. Nice work. And drive right there. Lift. Driving through that heel. You want to make sure you feel that gluten hamstring. Both firing right there for four. Nice work. 3 and 2 and 1. Awesome job. Bring yourself up to a seated position. You know I Love a good 90. 90. Yes. I love a good 90. 90. 90 degrees here, 90 degrees here. Okay. Option you can use your hands to support you. I'm gonna challenge you. Option A, you just lift this back knee up if that's where you're at. Option B, give me a lift and a full kick through. Nice work. Gonna work on that hip mobility. Lift and a kick through. There it is. Nice work. Set it down. Lift and kick through. Nice little 90. 90 back leg. Kick through. Fancy getting fancy today, right? Get fancy on ya. More. So just giving you more tools in your tool belt. Keep those hips healthy. Switch it out. Other side. Right, More tools in your tool belts. Keep you mobile and strong. Same thing. Other side. Option, just lift this back knee up. Option. Lift the full Leg up and kick it through. You might notice one side is easier. This side is easier for me. That other side was more challenging for me. Right. Doesn't mean I should do more reps on that other side. Just good to be cognizant of it. Really put your brain power there when you're working on it. But try and keep the reps equal on both sides. One more here. Nice work. Awesome job. From there, bring it up and over. Right foot forward. Left knees on the ground. Tuck those left toes. Find a nice lunge hold. Hold it here. Isometric holds. We love them. Hold for three, two. Let's go. Take it down and up. Drive through that front heel. Split lunge. Down, down, drive. Nice. Go. Four. Yes. Three, two, one. Drop it all the way down. This leg comes out to 45. Push this knee over this toe. Rock it back. Opening up those hips again. Rock little ankle. Nice. See how mobile that ankle is? Can you get that knee over that toe? Ankles and hips, ankles and hips. One more. Nice work. Switch it out, switch it out. Left foot forward. Right toes tuck. Hold that lunge. Hold that lunge for three, two. Take it down. Up, down, up, down. Drive. Nice. Split lunge. Feet stay planted. Nice and stable. Yes. Right there. Drive through that front heel. Awesome job. Right there. Give me four. Three, two, one. Take it down. Open it up right here. Can you push knee over toe? Bring it back. This side. Funny enough, is better at this, right? It's like crazy. Why is this side better at this and then the hip? I don't understand. I don't know. I don't understand my body. Right? Just keep working on mobility. Every day you get better at it. Nice work. Bring it back in. Awesome job. Let's bring it all the way up to a standing position from here. Take it nice and wide. Nice and wide. Toes face me or slightly out. Sit side center option. These toes can pop up towards the ceiling. Really working on that inner thigh adductor. Nice hit. Side to side. Drive off that bent knee. Nice. Go. Four, three, two, one. There we go. That's all right, that's all right. Here we go. Let's go for some calf raises. Lift, lift, lift, lift. 8, 7, 6, 5, 4, 3, 2. We're gonna go for some squat jacks option. Tap it with Rachel. Jack it with me. Finish your warm up right here. Go. 8, 7, 6. We're feeling warm now. Come on. There it is. 4, 3, 2, 1. Those legs warm, Rachel. Warm and ready. I like it. Good. I like a good leg day. Warm up like a good leg Day warm up, grab your water. You guys love this move. We're bringing it back. It's the heel up, goblet squat, heel up. So I'm going to take some weights. You could use a small book, right? We're going to take that heel. We're going to go up and so heels go up option. You can always keep your heels flat on the ground. This is just an option. Going to be a little bit more quad dominant squat. Going to rack it right here. Goblet squat. Elbows stay tight. Elbows drop in between the knees. Drive up 30 seconds of work, 15 seconds of rest. Do it. Do it again and you're done. Yeah, let's do it. We go in 3, 2. Let's go. 30 seconds of heal up goblet squats. If you wanted to take it heavier, you could always take two. Weights at the side. Load it right. Dropping nice and low again. This is a little bit more quad dominant of a squat. Really great if you have limited ankle mobility. But want to work on that nice, deep, square squat, range of motion. Nice. Guys, you got 10 seconds here. 10 seconds. Nice work. We're gonna crank through seven moves. Give me your best. Come on. Four, three, two, one. Rest for 15. You can walk it out if you want to. We're just gonna do that same move again. Maybe you want to increase your weights, right? That's an option. Maybe you want to focus on form a little bit more, right? We go in three. We go in two. We go in one. Nice work, Nice work, nice work. Come on. It's your leg day today. What do you got? Heels up. Drive through those heels. Nice. Drive through those heels. Nice work. It's funny how that little shift of elevating the heels changes how it feels tiny change, tiny change. It's just like how you flip your grip for an upper body exercise. Feels tiny change. Just puts more of the work into my quads. All right, nice work. 5, 4, 3, 2 and 1. Nice work. All right, these weights are going to go off to the side. You got a 30 second burnout option. Keep your weight option. Don't. It's a squat jack. I'm going to do goblet squat jacks down at the bottom, jack together. 30 seconds. 30 seconds right there. And it starts in three. In two. Let's go. Down, up. Come on. Nice work. Yes. You got this. 30 seconds. Nice. Come on, push it. This is your power move. This is your power move. If you've got it in you today. This is your push move, meant to push your pace. Raise your heart Rate and build that fire. You feel the burn. Hold a burnout, right? Come on. I feel that burn. Whoo. Let's go. Final five, four, three, two, one. Holy bananas. Leg days off to a start. Leg day's off to a start. Grab some water. That's move one. Move two. We're gonna go split lunge back to those feet. On train tracks, you only do each side once. You only do each side once, right? So I'm gonna do my right side. I'm gonna do my left side. Right foot forward, left foot back. 30 seconds. Feet stay planted. Split lunge in three, two, go. Dropping that back knee, driving through that front heel. Drop the back knee. Drive through the front, heel down, drive. 30 seconds per side. Try and stack them up and go heavy here with those weights. Nice shoulders. Stay stacked over hips. Gently dropping that back knee to the ground. Driving through that front heel. Nice work, guys. 10 seconds. Here we switch. Come on. Finish it. Finish strong. Finish strong. Last five, four, three, two. Give me one more and you're out. Nice. You can set them down. Switch it out. Left foot forward, right foot back. Give those legs a quick little shake out. Shakeout. Left foot forward, right foot back. Lunging. 30 seconds. Other side. Here we go in three, two. Let's go again. It's that. Do it. Do it again and you're done. Right? True strength training. I feel like. Like, yes. Those strict sets. Nice. Yeah. Courtney said she loves this format. She loves the moves, loves how quick and effective this workout is. Definitely a new favorite to be adding to the workout routine. I love it. Courtney, I'm with you. I love a good leg strength day. Nice work, guys. Stick with it. Come on. You're there. You're in the final. 5, 4, 3, 2, and 1. Nice work. Weights are down, weights are down. Your power move, your power move is good old lunge jumps. I'm gonna go body weight. Rachel. Knee slam, knee slam. Switch. Knee slam. Switch. Pick your poison. 30 seconds of lunge jumps if you're with me. We go in three. In two. Let's go. Switch. Switch, Switch. Switch. Come on. Yes, you can. You can do anything for 30 seconds. So stinking strong, that's what you are. Use those big, strong legs. Power up, power up. There it is. You got this. Stay with it. What would it look like if I said final 10, nine, eight. So stinking strong, that's what you are. Five, four, three, two, one. Whoa. Hey. Go. Live bananas. Lunch. Jump. Lunge jumps. Legs on fire. Oh. Deadlift calf raise. I love this move. Classic deadlift calf raise. Grab those heavy weights. Grab those heavy weights just like we did in the warm up. First move, we're gonna hit the backside of the body. Hinge, hinge, hinge, hinge, hinge. Stand tall. Calf raise, Deadlift. Calf raise. 30 seconds. In three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Push that booty back towards that wall behind you. Calf raise at the top. I like to keep the weights really tight to the body. You guys, someone messaged me the other day. I always say if you pretend like you're crushing oranges in your armpits, and they're like, the other day I got an orange out for my son, and all I could think about was crushing it in my armpit, and I just had to laugh. I was like, there you go, there you go. Translation of your workouts into real life right there. Final four. Three, two, and one. Nice. You're gonna rest for 15. You're gonna do it again, right? Crushing oranges in your armpits is going to activate your lats. A deadlift is truly as much of a back exercise as it is a hamstring exercise. All right, we go in three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. And calf raises. If I don't build them in my workout, I just don't do them. Rach, they're so good for us, right? So good for knee health. So good for anyone who's doing that. Explosive jumping ankles, nice. Ankle health, knee health, all really foundational stuff, you guys. Hinge, hinge, hinge. Drive it up. A good move to go heavy on right here. Challenge. Those legs. Come on. Good move to catch your breath on, too right? Come on. 5, 4, 3, 2, and 1. We're gonna drop down to one weight. I'm going alternating snatches. Rachel's gonna give you a clean to the shoulder. I'm going right here, all the way up overhead rack, and I'm gonna switch hands. 30 seconds, alternating snatches. Rachel's gonna go to the shoulder. I go overhead. We go in three, two. Let's go. Hit that weight. Come on, racket. Where's that zipper noise, Rach? Zoo, right? You want to think about zipping it all the way up. Big zipper, right? Heels pop, hips drive. Power that weight up overhead. The power comes from the legs, not the arms. Comes from the legs. Come on, come on. It's big, it's powerful, and you got 10 seconds of it. You got 10 seconds. Let's go. Push it. Come on. Right here. Nice work, team. Last Four, three, two, and you're out. Set it down. Nice work. Three big moves down. Here we go. Four. Move number four, curtsy lunge into a lateral lunge. I love this move. Gets you moving in all planes. I'm gonna use one weight. One weight. Let's start with right leg forward. Left leg's gonna wrap around, so you hold the weight in your left hand, right? So hit the curtsy. Come up. Hit the lateral lunge. Hit the curtsy into the lateral lunge. You only do each side once, so make them count. We go in three, two. Let's go. Hit the curtsy. Step wide. That lateral lunge. Nice. Hit the curtsy if you need to tap in between. That's absolutely. Okay. Slow it down. Tap in between. Right curtsy lunge. Right here. Hitting that right glute. Lateral lunge. Hitting that left glute. You're really working both glutes in this. Drive off that bent knee. Drive up. Nice work. You got it. 10 seconds. 10 seconds. Curtsy lateral. Get you two training in all planes right here. Final five, Four, three, two. One more curtsy lunge just for good fun. There we go. Right? Same thing. Switch your leg. Left leg forward. Right leg's gonna do the moving this time. Dumbbell. Right hand wrap around to that curtsy lunge. Let's hit it in three, two. Let's go. Curtsy right into that lateral lunge. Drive off that bent knee. Curtsy right into that lateral. Nice work. You guys look so good. So strong. Come on. Nice work. Just going to get after those legs today. In every plane. Nice. Those big leg muscles just get your heart pumping, too. They do. My heart is just raised because so much oxygen required to move these big leg muscles right. You put them under tension resistance. This weight training. Three, two, and you're out. Nice work. No, wait for the burnout. Good old skaters. Good old skaters. Right hit side to side. Hit side to side. Skaters push left, push left. In three, two. Let's go, let's go. Hit, hit, hit. If you want to reach for that ground, you can. You got it. You're using those same muscles you just used in that lateral lunge. So I like it. You get that muscle to truly activate with strength training. And then you add some power and intensity. Right here for explosivity. True fact, Rachel, do you lose strength or power first? Which one? Oh, I gotta go with power. Is that right? Yes. We all focus on 3, 2, 1. Talk about strength a lot. So much focus on losing strength as we age. Which is absolutely true. You do start Losing muscle mass as you age. But guess what? You lose power, speed, and agility at twice the rate you lose strength. Isn't that crazy? Truly is. You don't use it, you lose it. Right. Still good to add this power, this intensity into your training. All right. B stance, squat. I love this one. Going to open the hips again. It's almost like making an L, right? Almost like making an L. Majority of the weights in my right leg, that's going to be the working leg here. Gonna go into a goblet. Left toe is just kickstand. Toes are facing this way or slightly this way. I'm just gonna drop into a squat. Putting the majority of the work right here into that right leg while I open my hips for mobility, strength and mobility. Strength and mobility. Love to love it. We go in three, two, let's go. 30 seconds per leg. Love to love it. Again, you want to add more weight. Double them up right here. Frame this front foot. Frame this front foot and drive out of it. Come on, come on. Nice work, team. You got this driving through that front right foot. I love this move. Yeah. Truly one of my one. Truly one of my favorite leg day moves. Good hip opener. Good Little bit of like a single leg, but you can go heavier because you got that kickstand. Come, push it. Five, four, three, two. And you're out. Rest and recover. Same thing, other side. Same thing, other side. Left toes forward, right toes, kickstand. Nice little hip opener here. Going to drop low. Okay. Majority of the work is in that left leg this time. Left leg does the work. Here we go in three. In two. Let's go. Let's go. Take it down and drive. Nice work, team. Driving through that front heel. You got it. Drive. Nice work. Push. Awesome job, team. Come on. This is move five of seven. Move five of seven. We are crushing. Doing so good, guys. Hang in it. You got it. Just keep pushing. 10 more seconds. Yes, you can drive through that front heel right here. Let's go. Last five. Four, three, two. One more for good measure. Nice work. Here we go. Body weight. We're gonna go big. We're gonna go big. Rachel's got an awesome low impact option that's gonna get you moving in all planes. It's the pivot squat. Got big surfer squats. 180s. Like you are surfing. Switch surf, Switch surf. Right? It's big and it's 30 seconds. Let's start facing right. Rachel, you can drop right. There we go. Nice. We go in three. We go in two. Let's go. 30 seconds. Come on. How can you add some power? How can you add some intensity today? Nice work, Rachel. Stepping back to, like that 45 degree angle. Nice little pivot. Squat. Whoo. Nice work, Rach. Nice work, Rach. This is your transverse plane. Pivots and twists. Come on. It's functional. It's good for your mind. It's good for your muscles. Ten seconds. Yes, you can. Ten seconds. Come on, push it. Last five. Four, three, two. And you're out. That gets a holy bananas. That gets a holy bananas. Grab some water. Two moves left, guys. Two moves left. Saggered. Deadlift, clean. Squat. Put everything you've done together in these last two moves. Probably one of my favorite leg day exercises. My legs are feeling it today. I'm gonna go one weight. You could always double this up with two weights. Right foot forward, left toe, pop. If you got one weight, it's in your left hand. Stagger, deadlift, hinge, hinge, hinge. Drive, feet come parallel, drop into that squat. Take your deadlift. Clean front squat. In three, two. Let's go. Hinge, clean and squat. You got it. Hinge, clean and squat. Nice work, team. Hips, back, drive forward, drop low. There it is. Hips back, feet come parallel, drop into that squat. Nice work. You got it. You got it. Come on. You only do each side once. You only do each side once. Let's go, team. Nice work. Right here. Push it. Last five. Four, Three, two. Give me one more. There it is. Set it down. Rest. There we go. Break. Same thing. Other side. Do it. Do it again. We got to give a shout out to Morgan in this workout. She did the whole workout with 20 pounds. Morgan, set it up. Left foot forward, right toe popped. Here we go. Hinge, clean. Come on. Nice work. We always love when you guys comment on these videos and tell us your gains. We are all about progress, right? We love seeing those progress gains. Is it? I went up in weights today. I squatted with better form. Maybe I deadlifted for the first time in my back. Didn't hurt. That's a huge win. That's a huge win, you guys. Come on. What's your win today? What's your win today? 4, 3, 2, 1. Maybe it's just showing up, right? Maybe it's just showing up and getting through these moves. We're gonna go lateral squat thruster. So I'm gonna take this dumbbell. Hold each head right here. We're gonna go two to the right, two to the left. Squat right in three, two. I meant left. We go left. Push left. Now take it Right, Right. Push. Right. This is your 30 second burnout, guys. 30 second burnout right here. Push overhead. Down drive. Down drive. You got it. Come on, push. Yes. Push. 10 seconds. You're almost through this burn. Almost through the burnout. Let's go. Finish so strong. Final five, four, five, three, two, and one. Whoo. Here we go. Grab some water. We hit the mat for move seven. We hit the mat. Here we go. We hit the mat. It's your final move. There's no burnout after this final move. Do it. Do it again and you're done with leg day. Glute bridge any way you want it, right? Maybe you want to go feet parallel normal like Rachel. Maybe you want to go single leg. Maybe you want to go single leg. Maybe you want to go frog like me. I'm going to butterfly my feet. I'm going to lift and hover. Lift and hover. Hitting a little bit more of my outer glutes. That's what I'm going to work on. We go in three, two. Let's go. You just place that dumbbell right on your hips. Lift with control. Lower with control, never letting your backside hit that mat. It's a hover. It's a hover, you guys. That way there's constant tension on those glutes and hammies. Never taking that tension off for all. 30 seconds. Make them work. This is it. It's your finisher. Finish strong. 10 seconds here. Yes, you can. Come on. Lift and push. Pedal. 4, 3, 2, and 1. Nice work, team. Rest for 15. Do it again and you are out of here. Leg day in the books. We love a good leg day. Nice work, team. Here we go. You're back on in five. And three. And two. Let's do it. Lift and hover. Lift and hover. Nice work. Come on. Finish strong. Finish strong. Right here. You want to feel those glutes more. You can always bring those heels closer to your butt. Come on. Lift and hover. You got this. Last 10 seconds, we're gonna hold in three, two. Lift and hold. Hold it here for 10. Nine, eight. You got this. Seven. You are so stinking strong. Final five. Four, three, two. You're outside it down. Nice work. That is your quick and dirty leg day, using just dumbbells. High five, right? We're gonna stay right here and stretch it out. Rage. Let's just stay right here. Right here. Nice long body Stretch arms go long. Legs go long. Big inhale, big open mouth. Exhale. Crush it. Pull one knee in towards your chest. Doesn't matter which one Send it long. Point the toe, flex the foot. Point the toe, flex the foot. Nice. Right here, you're going to take this ankle across your other knee. Thread the needle for a nice little figure 4. Right here, thread your needle. That feels good. So I'm pushing my ankle into my knee as I pull this knee in, really hitting these outer glutes, which we really worked, especially if you just did those frog glute bridges. Now, typically, we let our legs fall across the body. We're actually going to go this way. Think about just opening, letting this knee drop. Really good. I'm learning for your hips and your SI joints. I've been dealing with a little bit of SI joint discomfort. A great stretch for that. We're going to mix it up today and do this. Bring it back to center. Nice work. Let's switch it out. Pull the other knee in, give it a nice little hug. Send it long. Point the toe, flex the foot option to climb up the leg slightly. There we go. Point the toe, flex the foot. That feels good. Nice work. Now you're going to take this ankle, guide it across this knee. Going to thread that needle, pull it in. Pushing this ankle into the knee, releasing those outer glutes again. Option A, you can just stay right here. This feels really good. Option B, you can drop this heel to the mat and then open. Let this knee hit the ground. Let this knee hit the ground. That feels good. Nice little spinal rotation. Awesome job, you guys. I am so stinking proud of you for showing up today, working hard with us. Thanks for crushing leg day. We'd love to see you back on the mat for another workout really soon. Have a good day. Thanks so much for crushing leg day with me. If you loved it, hit. Subscribe to our YouTube channel if you want something extra, I've cued it up for you right here. Otherwise, if you love quick and dirty workouts, you gotta check out our 20 minutes a day strength program. It's free and it's in this playlist right here. Have a great day.