Day 1: 25-Minute Dumbbell Glute and Leg Workout
If you’re looking to build strength in your glutes, quads, hamstrings, and calves, this 25-minute dumbbell workout is the perfect starting point. Whether you’re new to using weights or a seasoned fitness enthusiast, this beginner-friendly workout will challenge and engage your muscles, leaving you feeling the burn and seeing real results.
**The Importance of Leg Day**
When it comes to strength training, leg day often gets overlooked, but the truth is, building strong lower body muscles is essential for overall strength, balance, and stability. Not to mention, toned and sculpted legs and glutes just look amazing!
**Workout Details**
This workout is designed to target your glutes, quads, hamstrings, and calves, and it will take just 25 minutes of your time. All you need is a pair of dumbbells and a 2-inch book or plate to complete the exercises. The workout includes rest times and can be modified to increase difficulty by adding resistance bands.
**Equipment**
If you don’t have dumbbells, you can use two gallons of water, holding the handles to mimic the weight of the dumbbells. Each gallon weighs about 8lbs, making for a great alternative if you’re working out at home. No excuses – you can still get a great workout in, even without traditional gym equipment!
**Proper Form and Mind-to-Muscle Connection**
It’s crucial to execute each rep with proper form and take your time throughout the workout. Really focus on using that mind-to-muscle connection, ensuring that you’re engaging the targeted muscles with each movement. This not only maximizes the effectiveness of the workout but also reduces your risk of injury.
**Follow-Along Workout**
This is a follow-along workout, so you can simply watch the video and follow the exercises as they’re demonstrated. The instructor will guide you through each movement, allowing you to focus on your form and technique without having to worry about creating your own workout routine.
**Workout Challenge**
This workout is day 1 of the 7 DAY BUILD & BURN WORKOUT CHALLENGE (HOME/GYM) DUMBBELLS ONLY. So, if you’re up for a challenge, you can commit to completing the entire series of workouts to see real progress in your strength and fitness level.
**Further Modification and Support**
If you’re looking for additional support or further modifications, Celamarr offers a range of resources and links to her activewear and workout gear. She also provides a disclaimer, recommending consulting a physician before beginning any exercise program and emphasizing that results vary from person to person.
**Conclusion**
In conclusion, this 25-minute dumbbell glute and leg workout is a fun and effective way to strengthen and tone your lower body muscles. With a focus on proper form, mind-to-muscle connection, and a beginner-friendly approach, it’s perfect for anyone looking to kickstart their strength training journey. So grab your dumbbells, set aside 25 minutes, and get ready to feel the burn!
44 comments
Welcome to day 1 🧚🏽♂️💕 25 min lower body circuit.
:40 secs on :20 secs off
(9 Exercises 3 Circuits)
rdls
b stance rdl
b stance rdl
split squat
split squat
goblet squat (heels elevated)
sumo squat
alt forward lunges
calf raises
Activewear from my brand Kata Active
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this one had my legs and booty SHAKINNGGG 😩
Tip for beginners who are struggling to finish.. Instead of following the timer count the reps in your head and increase your rep over time. Start with 8 then increase to 12-15. When it gets easy at 12-15 increase your weight.
This hurts so good 😅
I just tried doing the lunges and I think I had too much weight on the dumbbells because I was losing balance and couldn’t finish
What’s the weight of the dumbbells
Doing Circuit 3 was so hard. 😭😭😭
But I know I will get better at it. 🥹🥹🥹
10kg and 15kg dumbbells in this video are insane 😅 my mat is drenched definitely committing to the 4weeks challenge! ❤️
I did this workout two days ago, and I wanted to come back and leave a comment. Personally, I found the workout to be quite easy, and I was skeptical about its effectiveness. However, I'm feeling my glutes really active right now, and what I love is that it targeted my glutes rather than just my legs
I did day 1 last Friday and I started day 2 yesterday and did day 3 today 😢 so I’m considering day 2 as my first now and Adding day 1 to the end 😤
I give myself around of applause because I usually wouldn’t get through the whole workout video but this motivated me to push through and complete it. I’m so happy for this video I will be subscribing to your channel ❤🎉😊🦵🏾👏🏾🫶🏾
I'm on a mission to being able to finish this entire workout without needing to be carried out of my living room on a stretcher. ✊🏿
Thank you so much Cela Marr 🤍
Do you get result for this work out? Comments please before i start working out.
I wanna watch this as i workout but idk how am i gonna do this
Day 1 done. thank you so so much for this workout. I haven’t felt such a burn in a while:)
I have had these for several weeks https://www.youtube.com/post/UgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 and I have been really happy with them so far. I love being able to do a variety of workouts at home when I don't have time to make it to the gym. When paired with a basic bench, there are tons of different exercises and you can hit pretty much all major muscle groups. It is easy to adjust to your desired weight with the dials on each side. They slide in and out of the cradle smoothly. The only downside to this design vs the newer version, is that these are pretty wide. This does limit your range of motion with certain hand positions on certain exercises. Straight dumbbell press would be an example of this. I have to turn my hands slightly in order to bring them close enough together. Not a huge deal to me though. Really happy with this purchase and would definitely recommend.
This was a great workout! Thank you so so much ❤
My lower back started to hurt, I’m sure it was my posture but I was doing the exact same thing as her. Any thoughts?
Started crying at 60% and stopped there, five years without doing any exercise and 35Kgs more than my “normal” weight, but I’ll keep trying 😢
Can I do this twice a day?!
The exercises:
1. Rdls
2. B stance rdl, l
3. B stance rdl, r
4. Split squat, l
5. Split squat, r
6. Goblet squat
7. Sumo squat
8. Alt forward lunges
9. Calf raises
(3 rounds)
Is it normal if my lower back hurts? Because I don’t know if I’m doing it wrong or not
Thanks you share with us ❤❤😊😊
this is no kidding, I am sweating all over, thank you
We need more workout challenges like this! 💕
day 1 week 2 :))
day 1 week 3
Day 1 down🔥💪🏻🔥
DAMN THIS WAS A HELL OF A GOOD WORKOUT let me tell you mija 😂 loved the burn I felt it🦵🍑🔥👌🏻 got thru it pretty well & im 37yrs old☺️
chefs kiss 💋 amazing I burned 280 calories…. I’ll keep you posted with my results might just do this 7 day build challenge for a month 🤔
I was legit shaking on the last circuit but I did it!!! And i don’t think i’ve ever sweat this much doing a workout that isn’t running! I’m literally glistening and dripping in sweat omggg
Holy cow! Its my first day trying your leg workout. I sweat like crazy and my legs and ass is on fire 🔥 thank you
Completed
Amazing workout!
🤩🤩🤩
روووعه تخبل التمارين ❤️
Girl!! I'm very proud of you to posting this workout , it's amazing , this is my second time doing it I know it's very difficult to me and it's my first time trying dumbells workout but I'm sure it's going to be easier for me ❤❤thank you so much
Day 1 done!! Gonna add a 10-15 minute abs with every exercise!!
Circuit 1 ends at 9:11
Circuit 2 starts at 9:25
Can't even believe I finished this workout!! 2nd circuit have passed and I feel great, ready to stretch… but I still managed to pass to the end! ps. My hands and legs are still shaking while typing this
Will do this 7 day playlist for 2 weeks and update the results
Also doing 30 min walk along with this
Starting weight- 74 kgs
Waist – 37 inches
WEEK 1/2:
DAY 1- ✅
DAY 2- ✅
DAY 3-
DAY 4-
DAY 5-
DAY 6-
DAY 7-
WEEK 2/2:
DAY 1-
DAY 2-
DAY 3-
DAY 4-
DAY 5-
DAY 6-
DAY 7-
GIRLLLL, I LOVE U!! 😭😭 i just finished 2weeks of your 7day challeng and omg!! My 🍑 it’s all way up🙏🏼🙏🏼 thanks for so much !!
No words, I’m so freaking grateful to find u and ur videos, thaaaaaank u soooooooooooooooo muchhhhhhhh, i feel the burn and it feel amazing 😭😭😭😭❤️🔥❤️🔥❤️🔥❤️🔥❤️🔥❤️🔥❤️🔥❤️🔥❤️🔥❤️🔥❤️🔥❤️🔥❤️🔥❤️🔥❤️🔥❤️🔥
is this workout will grow thighs and booty ????
I love this workout!! I can't find day 2 and so on.
怎么不更新了