Training

Workout With Laura Rose | Dumbbell Leg Day

Like most of us at the moment, Laura Rose is trying to get the lockdown workouts no matter how much she’d rather be in a gym. However, that’s not going to stop her and this workout with minimal equipment is a way to keep on track even without the gym.  

This leg day only involves a pair of dumbbells and a band if you have one. It might be hard to match the intensity of the gym with these pieces of equipment but with some will power and hacks, the same results are achievable.  

This workout is full of sets and reps, calling high volume is an understatement. This is going to be the best way to make the most of the limited equipment and it is going to help give you the best workout you can. 

Laura’s Workout 

Dumbbell Squat 

How to: 

  1. Hold the dumbbell upright close to your chest and stand with your feet about hip-width apart. 
  2. Start to lower your body bending at the knees. 
  3. Go until you have reached full depth then drive up through your heels. 
  4. Squeeze your glutes when you reach the top. 

Recommended sets and reps: 3 sets of 15 reps. 

Reverse Lunge 

How to: 

  1. Stand upright with the dumbbells in each hand, feet together, and take a big lunge backward with your right leg, lowering your hips toward the floor.  
  2. Bend both knees to 90-degree angles. The back knee should point toward but not touch the floor, and your front knee should be directly over the ankle.  
  3. Power form this position and continue through until standing again 

Recommended sets and reps: 3 sets of 12 reps for each leg. 

Banded Hip Thrusts 

How to: 

  1. Place your back against a bench, step or chair, and your feet flat on the floor.  
  2. Bend your knees so that your hip and knee form 90-degree angles.  
  3. Using the one leg, push away, squeeze your glutes and raise your hips until they’re in line with your torso.  
  4. Lower yourself back down to the starting position. That’s one rep. 

Recommended sets and reps: 3 sets of 12 reps 

Foot Sliders 

How to: 

  1. Lie flat on your back and bend your knees like you would in a sit-up. 
  2. Place a towel underneath your feet.  
  3. Lift your glutes as if you are doing a glute bridge. 
  4. Now extended your heels outwards by pushing your heels into the towel like you are pushing the floor away.  
  5. Slowly drag your heels back to the starting position. 

Recommended sets and reps: 3 sets of 12 reps. 

Banded Romanian Deadlifts 

How to: 

  1. Place your feet hip-width apart and have a slight bend in the knees.  
  2. Hold the dumbbells out in front of you with your palms facing you.  
  3. Keep your spine neutral (straight) and squeeze your shoulder blades together.  
  4. Start to lower your body, hinging at the hip, keeping the dumbbells in contact with your legs.  
  5. Keep going until you are in the middle of your shins. 
  6. Keeping the spine neutral drive up through the heels to full extension and squeeze the glutes. 

Recommended sets and reps: 3 sets of 15 reps. 

Dumbbell Suitcase Crunches 

How to: 

  1. Lie flat on the floor and hold one dumbbell in your hands. 
  2. Lift your legs 6 inches off the floor and hold the dumbbell out over your head. 
  3. At the same time bring your legs and arms together whilst bracing your core. 
  4. Extend your arms and legs back out and repeat. 

Recommended sets and reps: 3 sets of 12 reps. 

Banded Abductions

How to: 

  1. Sit down like you are sat in the top of a sit.  
  2. Place your arms behind you for stability. 
  3. Put the band just above your knees and push outward until you can’t do anything further. 
  4. Pause for 1 second and then bring your knees back together 

Recommended sets and reps: 3 sets of 12 reps. 

Dead bugs 

How to: 

  1. Lie flat on your back, with your arms held out in front of you, reaching for the sky. 
  2. Bring your legs up so your knees are bent at 90-degree angles. 
  3. Start by lowering your right arm and left leg at the same time, exhaling as you go. 
  4. Keep going until your right arm and left leg are slightly above the floor. 
  5. Slowly return to the starting position and repeat with the opposite limbs. 

Recommended sets and reps: 3 sets of 12 reps. 

Take-Home Message 

With this workout you’ll definitely be struggling to walk the next day we can promise you that. This workout has lots of reps which are great for those who looking to build some lean body mass. It might seem like there is a lot of reps and it’s okay to scale it back whilst you build up that initial strength.  



Isaac Syred

Isaac Syred

Writer and expert

Isaac is a brand communications apprentice with a passion for all things fitness. He has always had a passion for football, playing at a high youth level and enjoying 4 years of competitive kickboxing. Over recent years Isaac has dedicated himself to continually improving in the gym, enjoying both functional fitness and bodybuilding styles of workouts.

He strongly believes that you should always have balance and likes to spend his time at the weekends socialising with his friends.


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