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Build your legs, boost your strength, and increase your energy with this quad workout with dumbbells! This 25-minute workout can be done at home with little space making it a great workout for busy moms.
Strong legs help you: – Run faster – Jump higher – Play with kids easier – Reduce knee pain – Scale back injury risk
Perform the Bulgarian split squat and the kneeling leg extensions back to back without rest. Repeat for a total of 3 rounds. Next, perform the elevated squat, seated leg extension, and duck walks back to back without rest for a total of three rounds.
How To Perform It
One thing to note with a dumbbell Bulgarian split squat is that the way you position your body can target more quadriceps or glutes. To target the quads, make sure you keep your torso upright in your split squat.
Split Squat
1. Come into a kneeling position holding one dumbbell at chest height. 2. Squeeze your glutes as you start to lean backward keeping a flat back.
1. Hold a dumbbell horizontally at chest height. 2. Sink into the bottom position of a squat with your feet shoulder width apart. Feel your hip stretch out. 3. Hold the parallel squat and begin shuffling forward
What Size Dumbbells? You want dumbbells that challenge you but that you can do just about all the repetitions for. I recommend all the clients in my SMASH workout programs to keep a set of 15-pound dumbbells at home.
Grab The Full Workout
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