Lean Legs and Firm Buttocks with Dumbbells

Main Muscles Affected

• Legs
• Buttocks

Workout difficulty

Easy

Those who want to intensify their fitness work on the legs and buttocks can add to the free body exercises (effective in themselves) a greater load through the use of two dumbbells with elastic (from 1 to 4 kg each, practical and useful to work all muscles.) Perform a short initial warm-up Do 3 rounds every other day.

NOTE:

• Equipment: mat, 2 dumbbells
• 9 exercises (1 round) + stretching
• 30 "workout 10" break
• Give a 60 ”break between rounds
• Perform 3/4 rounds every other day.

1. One-sided dumbbell crunch
2. Lateral raises on the side with rotation of the extended leg
3. Hip adduction on one side
4. Standing Calf Raise
5. Front lunges with twist
6. Front squat
7. Leg extension in supine position vertical legs
8. Lateral raises on the side of the bent leg 90
9. Kick on all fours bent leg
10. Vertical leg crunch
11. Stretching