Dumbbell Leg Workout // For Strength

Dumbbell Leg Workout // For Strength is another excellent lower body strength workout from Heather Robertson. In this workout you are super-setting exercises and doing 10-12 reps of each, so you can challenge yourself with heavier dumbbells. But this workout does move a bit more quickly than some of her other workouts–especially after a rest period (after you complete a super-set/before you start the next one). If you don’t know what the next exercise is, you are scrambling to get the proper weight and get in place. I sometimes missed the first rep of the first exercise (only on the first circuit–the other two circuits I knew what was coming). But otherwise she worked my glutes and legs well!

I did an all Heather lower body workout this morning.  I created a folder/playlist specifically for this morning’s workouts and stacked the workouts I planned to do in the order I planned to do them so they played straight through from beginning to end. I started with her Leg Day // Warm Up Routine. Next I did her Toned Legs, Thighs + Booty followed by this workout then I used her 100 Rep Squat Challenge as a finisher. I ended the workout with one of her extended stretches: Full Body Stretch // Great for Tight Hips.

Here is how this workout is structured: 3 supersets that are repeated 3 times. The 4th is a triset not a superset and you only repeat it 2 times. There is a counter in the bottom right hand corner of the screen counting down your reps. While Heather is transitioning to the next exercise, a rectangle appears in the bottom right hand corner of the screen, previewing the next exercise.

Dumbbell Leg Workout // For Strength is 24 minutes; 1 minute intro and the last 30 seconds is Heather talking. Equipment: dumbbells and a step or box (I used my square step at 10 inches) Heather is using one 25 pound dumbbell and a set of 10 pound dumbbells. The dumbbell weights listed below are what I used.

  1. Sumo Squats, 12 reps (one 35# DB)
  2. Deadlifts, 12 reps (one 35# DB)
  3. Repeat #1 & 2 two more times
  4. 15 second rest
  5. Split Lunge, 10 reps (back foot is elevated on step or box) (15# DBs)
  6. Weighted Squat Jump, 10 reps (10# DBs)
  7. Repeat #5 & 6 two more times
  8. 15 second rest
  9. Single Leg Deadlift, 10 reps (15# DBs)
  10. Alternating Curtsy Lunges, 10 reps (15# DBs)
  11. Repeat #9 & 10 two more times
  12. 15 second rest
  13. Kick Up Combo (on hands and knees w/ one DB held in place behind one knee, raise leg up behind you, pushing sole of foot to ceiling then raise it out straight to side in fire hydrant, alternate these two moves), 10 reps (one 5# DBs)
  14. Weighted Glute Bridge (DB is on hips), 10 reps (one 30# DB)
  15. Weighted Butterfly Bridge, 10 reps (place soles of feet together and open knees out to sides) (one 30# DB)
  16. Repeat #13-16

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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