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Dumbbell Goblet Squats
Dumbbell Lunges: 3 sets of 10-12 reps per leg.
Dumbbell Lunges
Dumbbell Romanian Deadlifts: 3 sets of 10-12 reps.
Dumbbell Romanian Deadlifts
Dumbbell Bulgarian Split Squats: 3 sets of 10-12 reps per leg.
Dumbbell Bulgarian Split Squats
Dumbbell Calf Raises: 3 sets of 15-20 reps
This is just a sample workout, and you can adjust the exercises, sets, and reps to fit your own fitness level and goals. Be sure to rest for 30-60 seconds between sets.
Here are some additional tips for getting the most out of your dumbbell leg workout:
Use a weight that is challenging but allows you to maintain good form throughout the entire set.
Focus on contracting the muscles you are working, and don’t use momentum to swing the weights.
Breathe out as you exert force, and breathe in as you recover.
Warm up before your workout with 5-10 minutes of light cardio and dynamic stretching.
Cool down after your workout with 5-10 minutes of static stretch.