Welcome to Awais World Today, I'm gonna be working out back and legs, right from home. Use super effective exercises that are gonna have you build strength and muscle with only a pair of dumbbells Like our biceps, traps, shoulders, and abs. And you're gonna start to see some real results and progress, aesthetically and athletically. So for each exercise, I want you to focus on the quality of your reps, versus how many reps you're doing. And I don't want you to stop until the 40 seconds are up. Of course, if you need to, you can take a second to catch your breath. But my best advice is to slow down and save your rest for 20 seconds.
5 Super Effective Home Legs & Back Workouts
So with that said, we're ready to start this workout off with the very first exercise.
Warm-up (5-7 minutes):
- Start with a brief warm-up to get your blood flowing and muscles ready:
- Jumping Jacks: 1 minute
- Bodyweight Squats: 1 minute
- Arm Circles: 1 minute (30 seconds forward, 30 seconds backwards)
- Hip Hinges: 1 minute (stand with feet hip-width apart, hinge at the hips, keeping legs straight)
1. Elevated Side Squat
Elevated-sized squats with a dumbbell will emphasize our quads, hamstrings,
glutes, and hip abductors. So we're just gonna take one dumbbell, hold it like
a goblet, put one foot elevated, and then we're gonna go ahead and squat down.
If this is too difficult, do it with a lighter weight or with your foot on a
lower surface. Let's go for 20 seconds, for each leg. Here we go, almost there.
Last one. All right, switch legs. - [Woman] Heria music. - Here we go, last
couple of reps. Last one, all right. Let's go ahead, take 20 seconds to catch our
breath. It's a great warmup.
2. Single Arm Dumbbell Swing
The next exercise is gonna be single-arm dumbbell swings. We're doing 20 seconds on each side, focusing on our glutes, quads, hamstrings, shoulders, and even our core. So to do this exercise, we're gonna just pick up one dumbbell, do one arm at a time, and have your core tight, back straight. You're gonna come down, put your hand between your thighs, and gonna thrust with your hips. Bring your scapulars back. And pop the weight up using the thrust of your hips. Make sure you have your scapular retracted. - Here we go, three, two, and one. All right, switch it Make sure you're squeezing your glute when you get to the top. Almost there. Three, two, and one.
3. Dumbbell Deadlift
That's gonna be a dumbbell deadlift plus rows. So for this exercise, we're gonna grab both dumbbells, start off with a row, come down, back straight, row, deadlift, come back down and row, 40 seconds straight. Keep your core tight. This exercise is one of the best compound exercises you can do. It engages your hamstrings, glutes, rear delts, traps, rhomboids, lats, biceps, as well as your erector spinae, all at once. Here we go, we're almost there, keep it going. Last 10 seconds. Three, two, last one. And one. All right. Take a second to catch your breath. I am drenched in sweat and we're officially halfway there. This next exercise we're gonna get into is gonna be a bit of an active rest, but we're gonna be killing our calves with calf raises.
4. Back and Forth Lunges
And
coming up next, you have back-and-forth lunges with the dumbbells, emphasizing our glutes, quads, hamstrings, calves, even our core, and our shoulders,
holding onto these dumbbells. So we're gonna hold on tight, take one step, stop
in the middle, get your balance, and take one step back. We're just working
with one foot first, for 20 seconds. Starting off with the right leg. Let's go
for the last one. All right, let's go ahead and switch. Starting with the left
leg now. Almost there. Woo, there we have it. Next up is gonna be another super
effective compound movement, emphasizing our glutes, hamstrings, quads,
lats, traps, spinal erectors, obliques, forearms, calves, and even your
abdominals.
5. Single-Leg Romanian Deadlift
That's gonna be a single-leg Romanian deadlift with the dumbbells. So let's go ahead. Grab one dumbbell, take a surface so that you can support yourself, come down like you're doing a deadlift, retract your scapula, and come all the way back down. Make sure your posting leg goes out. Just need to go down your shin, and come right back up. Squeeze your core. Almost there. Three, two, and one. Let's switch. Almost there, here we go, last couple of reps. Three, two, last one. All right, we just have one last exercise to go.
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