Instructions :
• Level : Beginner
• Complete 2 sets of each exercise.
• Focus on your quadriceps, build strong legs like steel with just a pair of dumbbells.
Jumping Jacks
Duration : 30sec
Start with your feet together and your arms by your sides, then jump up with your feet apart and your hands overhead. Return to the start position then do the next rep. This exercise provides a full - body workout and works all your large muscle groups.
Dumbbell Squats
Repeat : 10
Hold a dumbbell in each hand at your sides. Stand with your feet shoulder width apart, then lower your body until your thighs are parallel with the floor. Your knees should be extended in the same direction as your toes. Return to the start position and do the next rep. This works the thighs, hips buttocks, quads, hamstrings and lower body.
Dumbbell Step - Up Onto Chair
Each Side x 8 | Repeat 16
Hold a dumbbell in each hand at your sides. Stand in front of a chair. Then step up on the chair and step back down. The exercise works to strengthen the legs and buttocks.
Dumbbell Split Squat
Repeat : 10
Hold a dumbbell in each hand at your sides. Take a big step forward with your left leg and keep your upper body straight. Then make your body go straight down and up. Repeat same exercise with right leg.
Dumbbell Swing
Repeat : 10
Stand with your feet a little wider than shoulder - width apart. Slightly bend your knees. Hold a dumbbell vertically with both hands. Bend at your hips and lower your upper body until it's at a 45 - degree angle to the floor, and swing the dumbbell back between your knees. Then drive your hips forward and swing the dumbbell to your chest height. Repeat the exercise.
Standing Dumbbell Calf Raise
Repeat : 10
Hold a dumbbell in each hand at each side. Place the ball of your feet on a wooden board or something similar and make sure your heels touch the floor. Raise your heels up off the floor, pause at the top and then slowly lower them back to the starting position.
Dumbbell Backward Lunge
Each Side x 8 | Repeat 16
Stand with your feet shoulder - width apart. Hold a dumbbell in each hand at your sides. Step back with your left leg and lower your body until your thigh is parallel to the floor. Return and switch to the other leg.
Dumbbell Hip Thrust
Repeat : 10
Sit with your feet flat on the floor. Rest your shoulders on a bench. Put a dumbbell on your hips. Lift your hips until your knees are at 90 degrees. Hold for a second, then slowly lower them. Repeat the exercise.
Wall Sit
Duration : 30sec
Start with your back against the wall, then slide down until your knees are at a 90 degree angle. Keep your back against the wall with your hands and arms away from your legs. Hold the position. The exercise is to strengthen the quadriceps muscles.
Quad Stretch With Wall
Duration : 20sec
Stand with your right hand on the wall. Bend your left leg and grasp your ankle or toes to bring your left calf close to your left thigh. Hold this position. Repeat same action with other side
Lying Butterfly Stretch
Duration : 20sec
Lie on the floor with your feet together. Open your knees to the sides. Hold this position.