Follow Con & Niki's lower body dumbbell routine.
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Lower Body Dumbbell Workout FREE Workout, Nutrition, & Motivation VIDEOS at www.ConikiTV.com Lower body Dumbell workout. D/B Squat, Straight Leg Deadlift, Calf Raise, Upper & Lower Abdominals. Hi again and welcome to another workout with me Con Micropoulos from Corniki TV. Okay today I’ll be doing a lower body dumbbell workout so I was going to use basically dumbbells just to do a workout so it doesn’t matter what sort of quickening you have everyone has got dumbbells well there it is again well they’re shaped to get okay so are also the bodyweight exercise and you really need weight but for the sake of those that have dumbbells and bar bells etcetera if you go to my website you’ll see I have our workouts which cover all that form of that you can use in order to get a fantastic workout. So today I’m going to just use a simple set of dumbbells and I’ll go through a couple exercises. I’ll do a set of exercises squats for your quads and that will be called squats and I’ll be doing something for your hamstrings and also something for your calves so I’ll do 3 basic exercises so I’ll be working on your reverse pyramid structure which means I’ll be dong 12 reps and then 10 and then 8 then 6 then 12 again. Each time I might go to a different set I’ll be increasing the weight. So 12 is a lot of weight, 10 is heavier than 12 the strips. 8 again is moving to have you got 6 is the heaviest that you will do and then when I’ll do my 12 reps again after the 6 I drop the weight back to what I did for 8 so I’m going to demonstrate each exercise so you get an idea of, okay. I will sign on. Dumbell Squat x12/10/8-6/ 12 reps Straight Legged Deadlift x12/10/8/6/12 reps This next exercise is called a straight legged Deadlift straight. What it means is you need to slightly bend with the joints that have changed afterwards okay so you maintain a stiff legged and slightly bent position and also we can go back flat. Good. Dumbell Calf Raise x12/10/8/6/12 reps Here we go all the way at the top of the hold and then slowly to press down just probably just down the bottom. Good. Upper & Lower Abs x12 reps each x 3 sets no rest Okay so when I do abs it’s good to do it from both sides. We want to do upper abs and also lower abs so just keep it simple when you bring your body towards your legs you’re doing upper abs. When you bring legs towards your body you are doing the lower abs so what we’re going to do, we’re going to do both in one go so it’s look like this okay so on the thighs I’m trying sit up and to my wrist visiting above one or other so it looks like this. The closer your feet up to you, the harder it is so if this is too hard for you just simply push your feet through the air like I’m doing now and you find that’s a lot easier so that’s here you can do the set mode and control the intensity so you’re getting the compass down as you get stronger you can pull the thing in. Okay so I’m almost there. One more okay now we do lower abs so as we said we bring our legs to us so we’re going to put our hands underneath your palm extend your feet out look up slightly and down the legs and just stop just short on the ground. Unlike the reverse pyramid structure that we had with her I’ll pull our other resources this one is just sets of 12 reps so what we’re going to do is try and do this 3x back to back so what that means is when you bring we slide your hands up your thighs so we get to others for 12 and we do 12 leg raises like I’m doing now and then straight after that we’re going to get straight back into the sit ups like before and again we’re going drive at 12 so just say one that looks like okay that’s down and you take it now at least go straight anyone so punch and up. As soon as you’ve done that you did put your hands on again and do leg raises for 12. I want you to finish the whole rep. Okay so that’s the end of the workout as you saw it’s the same set up as the reverse pyramid structure of my upper body worko
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