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Get Bigger, Faster, and Stronger with this High Intensity Lower Body Workout

Today’s…

workout of the day, we are going to be doing a HIIT Dumbbell Leg Workout. This is a great lower body workout that will work on strength and cardio, to help build lean muscle. 

Cardio Round 1…

For today’s cardio, we are going to be doing 20 minutes on the treadmill. This is a great way to get your muscles loosened up and the blood flowing. Feel free to run, walk, walk on an incline, whatever you want to do on the treadmill to get ready for the workout. 

Circuit…

For our circuit today we are going to be focusing on Lower body. This will be a 7 exercise workout broken out into 2 circuits. Pace yourself throughout the workout but also don’t take to long of a break in between sets. This workout is meant to be done pretty fast, adding to the intensity. 
 
Once you are done with both circuits, hit the treadmill again for another 10 minutes to cool down.
 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

HIIT Dumbbell Leg Workout

HIIT Dumbbell Leg Workout

Cardio:

– 20 minute jog or walk on the treadmill

 

Weights:

 – 4 rounds of the following:

    – 10 goblet squats

    – 20 dumbbell walking lunges

    – 10 dumbbell deadlifts

    – 20 dumbbell calf raises

 

 – 4 rounds of the following:

    – 10 dumbbell split squats (right leg)

    – 10 dumbbell split squats (Left leg)

    – 10 dumbbell front squats

 

 Cardio:

 – 10 minute walk or run on the treadmill

 

Stretch it out!

 

Goblet Squat:

Dumbbell Lunges:

Dumbbell Deadlifts:

Calf Raises:

Split Squats:

Dumbbell Front Squats:

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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