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Dumbbell Legs & Core Workout
General
Beginner
None
Plan Details
The Dumbbell Legs & Core Workout routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a 2-day, beginner, strength training program. There are two weekly sessions that need to be perform for at least 4-6 weeks. All exercise sessions are about an hour long and will use only dumbbells and a bench. There are 7 exercises for each training workout. Perform workout using other major muscle groups on the off days. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Session 1
Est. 45 min
7 exercises
Dumbbell Bench Squat
3 Sets x 12,10,8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8,6,4 Reps
Dumbbell Farmers Carry
1 Set
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 15 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Thu
Session 2
Est. 45 min
7 exercises
Dumbbell Reverse Lunge
3 Sets x 10,8,6 Reps
Dumbbell Step-Up
3 Sets x 8,6,6 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 20,15,12 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 8 Reps
Plank with Alternating Knee Drive
2 Sets
Plank with Shoulder Taps
1 Set
