This is the second part in the simple 3 day exercise program designed for home or the gym. All you need are some dumbbells and the motivation of knowing you are slowly creating a healthier and leaner body! Supersets are two exercises back to back with little or no rest in between. I love supersets and how they benefit the body. With supersets, you are able to perform more exercises in less time and with more intensity. Raise your hand if you want to optimize your workout. 🙂 I know I do! Always start your workout with a warm up to get your blood flowing. This is very important for preventing injury. Always, always, always listen to your body! If you need a break, take one! 🙂
If you have a medical condition, get your doctor’s clearance before performing any exercises! If you have high blood pressure, exercises lying on the floor are not advised as you may become dizzy.
Also, at the end of your workout, a cool down with stretching and/or foam rolling is a must. Let’s dive on in to leg day!
Warm-Up
- Butt Kicks
- Start with feet shoulder width apart and toes pointed forward. Make sure not to overextend or lock the knee joint. Hips should be back without an anterior pelvic tilt. Abs should be tight using the draw in maneuver (think belly button to spine). Shoulders should be down and back with no rounding or hunching of the shoulders. The neck should be in line with the spine without the chin jutting forward.
- The movement is only from the knees down. Make sure the upper legs are stationary. Bring the right heel back towards the right butt cheek in a swift motion as if you’re kicking your own butt with your heel before returning to the floor. Repeat with the left leg. That completes one repetition. Perform 20 repetitions with each leg before moving on to the next warm up exercise.
- Dumbbell UBE (Upper Body Ergometer)
- Start with feet shoulder width apart, knees above the ankles, hips are back, abs are tight, shoulders are down and back, and the neck is in line with the spine.
- Hold the dumbbells with a neutral grip, palms facing each other. Take care that the wrists are nice and straight, so no bending of the wrists. Starting position will be with the elbows at the waist and at a 90° angle.
- Begin the movement by pedaling the arms in a forward motion. Imagine the movement as if pedaling a bicycle with the hands. Use slow and controlled movements. Perform 20 repetitions before moving on to the next warm up exercise.
This is a great exercise for building strength and muscular endurance. The whole body is engaged as you perform UBE’s. As you pedal with your arms, your legs work to stabilize your body.
- Dumbbell Jabs
- Start with feet shoulder width apart, knees above the ankles, hips are back, abs are tight, shoulders are down and back, and the neck is in line with the spine. This is a warm up to get the blood flowing, so stick with lighter weights for this exercise.
- Hold the dumbbells with a pronated grip, palms facing down. Alternate arms jabbing forward as if punching at shoulder level before bringing the dumbbell back to hip level. Slow and controlled movement is the key so no jerky movements! Perform 10 repetitions for each arm for a total of 20 repetitions.
Repeat all 3 warm exercises 2 more times before moving on to the strength training workout.
Watch the Video Demonstration for all of the Warm Up Exercises in my Leg Day Video labeled Leg Day Warm Up
If you are at the gym, you may warm up with a cardio machine (Stationary Bike, Treadmill, Elliptical, Stepmill) for 5-10 minutes instead of performing the exercises above.
Strength Training
Superset 1 – DB Front Squat & DB Front Raise
Dumbbell Front Squat
- Start with feet shoulder width apart, knees above the ankles, hips are back, abs are tight, shoulders are down and back, and the neck is in line with the spine.
- Hold a dumbbell or kettlebell or medicine ball at chest level.
- Slowly take the hips down and back as if sitting in a chair. (If this movement is too difficult, you may use a chair that is low enough for the knees to be at a 90° angle once seated). Knees should NOT extend past the toes as you squat down. Breathe in while squatting down.
- Raise back to standing position while breathing out and squeeze the glutes once back at the start standing position. That completes one repetition. Perform 8-12 repetitions before moving on to DB Standing Shoulder Front Raise.
Dumbbell Standing Shoulder Front Raise
- Start in standing position with good form as mentioned above.
- Hold the dumbbells in a pronated grip palms facing down, arms extended and resting at hip level.
- Slowly raise the arms forward up to shoulder level for a count of 2 seconds. Breathe out during this part of the exercise. Don’t overextend the elbow joint, make sure to have a slight bend at the elbow. Pause for 2 seconds.
- Slowly come back down, while breathing in, until the dumbbells are at hip level/starting position. That makes one repetition. Complete 8-12 repetitions.
Repeat both of these exercises 2 more times, back to back, before moving on to the next Superset.
Superset 2 – DB Deadlift & DB Lateral Raise
Dumbbell Deadlift
- Start in standing position with good form as mentioned above.
- Hold dumbbells with a pronated grip, palms facing down, at hip level in front of the body. It is super important to maintain a straight back and to keep the shoulders back without rounding or elevating of the shoulders or arching the back while performing this exercise.
- Lean the upper body forward by hinging at the hip. The hips should go back a little as you lean forward, so very little movement should happen at the knees. THIS IS NOT A SQUAT. All of the action for this exercise is in the hip movement. If you do not feel this exercise in the back of the legs/hamstrings, then you are not performing the exercise correctly. Maintain the neck in line with the spine throughout the movement.
- Lower the torso almost parallel to the floor, feeling a nice stretch in the back of your legs in the hamstring muscles. Breathe in during this part of the exercise. Pause for 2 seconds.
- Slowly return to standing position bringing the hips forward, while breathing out. Don’t forget to squeeze the glutes as you bring your hips forward! Make your body work for you to get the most out of your workouts. That makes one repetition. Complete 8-12 repetitions before moving on to DB Shoulder Lateral Raise.
The Deadlift is a great total body exercise that engages all the muscle groups. This superstar status exercise engages more muscles than even the squat. If you were to perform only one exercise, this alpha exercise is it! Deadlifts strengthen your back, core, glutes, and really engages the hamstrings. This is probably my most favorite exercise ever. Learning the proper form and technique for this exercise is crucial for preventing injury and getting the most out of your workout. Don’t round the back! Keep the back straight. Don’t try to go too heavy in the beginning. It is not how much weight you do, it is all about proper form and technique. Don’t compromise form to be a beast at the gym. Start with light weights until you have good form and experience with deadlifts before increasing in weight.
Dumbbell Shoulder Lateral Raise
- Start in standing position. Hold the dumbbells with a pronated grip (palms facing down) with arms fully extended down at the sides of the hips. Take extra care not to bend the wrists throughout the movement. Keep the wrists straight. Also, keep a slight bend at the elbow so you do not overextend or lock the elbow joint.
- Raise your arms up laterally (out to sides) until you reach shoulder level. Breathe out during this movement. Do not raise above shoulder level! Pause for 2 seconds. (Breathe out as you raise your arms up).
- Slowly return your arms back down to your sides. Breathe in as you lower your arms. As you perform the movement, make sure not to overextend or lock the elbow joint. Also make sure not to lock the knee joints as well. That makes one repetition. Complete 8-12 repetitions.
Complete both of these exercises 2 more times before moving on to the next superset.
Superset 3 – Hip Extension and DB Upright Row
Hip Extension
- Lie on the floor in a supine position (on the back facing the ceiling). Rest your arms fully extended at your sides as pictured.
- Bend the knees and place the feet flat on the floor.
- Push with the heels while lifting the hips toward the ceiling leaving the upper back and shoulders on the floor. You will form a straight line from knee to chest. Squeeze your glutes at the top of the movement. Hold for 2 seconds. Breathe out during this part of the exercise.
- Slowly lower hips back to floor. Breathe in during this part of the exercise. That makes one repetition. Complete 8-12 repetitions before moving on to the DB Upright Row.
This is a simple super easy exercise that is great to incorporate into a leg day workout. It helps loosen tight hip flexors and strengthens the lower back for every day movement.
Dumbbell Upright Row
- Start in standing position. Hold the dumbbells in a pronated grip with the palms facing down, arms extended down and resting at the front of the thighs in front of the body.
- Raise the weights straight up the body, bending the elbows up and out, until the dumbbells are at chest level and the elbows are at shoulder level. Breathe out as you lift upwards. Pause for 2 seconds. Be careful not to elevated the shoulders during this movement. The shoulders should stay down and depressed. One of the postural distortions a lot of people have with this exercise when lifting the weight up is raising or elevating the shoulders up towards their ears. Injuries can occur when performed incorrectly.
- Slowly lower the weights to starting position. Breathe in as you lower the weights. That makes one repetition. Complete 8-12 repetitions.
Complete both exercises twice more before moving on to the next superset.
Superset 4 – Standing Lateral Leg Raise and Rear Leg Extension
Standing Lateral Leg Raise
- Stand on the right leg with a slight bend in the knee, taking extra care not to overextend or lock the knee joint of the single leg standing. Hold on to a door frame or stationary object for stability.
- Lift the left leg out to the side laterally as high as your body allows. Breathe out as you raise your leg. Listen to your body and don’t overdo it. Don’t lock the knee joint of your stationary leg.
- Lower foot back to the floor, while breathing in. That makes one repetition. Complete 8-12 repetitions before repeating with the opposite leg. Perform this exercise with slow and controlled movements.
Standing Rear Leg Extension
- Stand on the right leg with a slight bend in the knee, taking extra care not to overextend or lock the knee joint. Hold on to a door frame or stationary object for stability.
- Extend the left leg backwards as far as your body will allow, breathing out during this movement. Always listen to your body and don’t overdo it.
- Lower the foot back to starting position, while breathing in. That makes one rep. Complete 8-12 reps before repeating with the opposite leg.
Complete both exercises twice more before moving on to the stretches.
Although these seem like such simple exercises, don’t discount them. These are great exercises that build lower back strength and loosen tight hip flexors. As you continue incorporating this workout each week, your flexibility and range of motion will increase.
Cool Down
Stretch (30 Second Hold)
- Standing Quad Stretch
- Standing Hamstring Stretch
- Standing Glutes Stretch
- Standing Overhead Stretch
Don’t Skip Stretching Post Workout!
Remember that proper breathing technique is important when working out. Breathe out on the concentric movement (the push or pull-harder part of the exercise). Breathe in on the eccentric movement (the easier part of the exercise). Slow and controlled movements are key for optimal results. Always use good form and technique when working out to prevent injury. Sloppy movement and poor posture when working out leads to injury and zero results.
Knowledge is power my friends. Cheers to making the commitment to better overall health with your second workout in this 3 day program!
Don’t forget to subscribe to my YouTube Channel for all things health and fitness. There you will find various exercise videos from this program.
Changing Lives Every Day,
~ Dawn
