'This is an under 30 minute at home leg and bicep superhero home workout for women, using dumbells. Wonder Woman epitomizes strength without losing an ounce of femininity. She was trained in strength and athleticism for use in battle. Wielding a sword, shield and lasso, she trains her glutes, core and arms. Without these additions to her training, she would fall victim to weakness... The Wonder Woman socks I’m wearing were a very thoughtful Christmas gift. When I saw them I knew I had to do a superhero themed workout because as you can see, I have THE PERFECT outfit to match!! Much love to my work family for the surprise. Now on to today’s workout… Leg day is THE MOST UNDERRATED WEIGHT LOSS tool. Legs and glutes make up the largest muscle group in the body which means, exercises that target this area will burn a ton of calories. That’s the... during workout benefit. Post workout, weight training will boost metabolism for up to 36 hours after you’re done so even at rest, you continue to burn more calories. That’s a sweet deal for a single workout! If you have a weight loss or as I prefer - fat loss goal, consider training legs twice a week. If you’re truly challenging yourself by the weight you’re selecting, plan for 2-3 rest days in between leg training workouts. This workout has 2 tri-sets. I’ve sandwiched a bicep move in between a quad and glute/hamstring focused exercise for each set. I’m using 2 - 20 lb dumbbells and a band for biceps so I can move quickly between lifts. I’m working to 10 reps for each leg and 12 for the biceps. Don’t forget to warm up for 5-10 minutes before this workout. TRI-SET #1 Dumbbell reverse lunge - make sure to keep your chest up as you bring your non working leg back. You can also bring it slightly out to the side, if it helps with your balance. 90 degree hold & curl Romanian Deadlift - the weight travels straight down the legs as the hips hinge back, only going as low as your hamstring flexibility will allow. Then drive with your glutes back up to the top. Rest for 30 seconds then repeat the set, two more times. TRI-SET #2 Bulgarian split squat - this first variation, keep the torso upright to hit the quads. Hammer curl Leaning Bulgarian split squat - by moving the torso forward and over the working leg, you’ll be hitting the glutes. Rest for 30 seconds then repeat the set, two more times. If you enjoyed this workout, please SUPPORT ME by: ♥ hitting that SUBSCRIBE button; ♥ leaving a COMMENT; and ♥ giving me a THUMBS UP! Follow me on Instagram too: https://www.instagram.com/ceelifts/ Disclaimer: If you’re new to exercise or planning on embarking on a new fitness program, you should consult your physician, first. This video may offer health, fitness or nutritional information and is meant for educational purposes only. All information is intended for your general knowledge and is not intended for use if you are a minor, are pregnant, or have a health condition. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or program is solely at your own risk. As with all exercise programs and when using this exercise video, you need to use common sense. #athomelegworkoutforwomen #legworkoutwithdumbbells'
Tags: leg workout , 30 minute workout , bicep workout , bicep curls , bicep workout at home , 30 minute workout at home , weight training for women , superhero workout , weight lifting motivation , weight training for women at home , 30 MINUTE WORKOUT WITH WEIGHTS , weight lifting for women , dumbbell leg workout , weight training for weight loss , weight training at home , weight lifting for weight loss , dumbbell leg workout at home
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