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Dumbbell lower body workouts at home

Track :

Medical

Lessons no : 52

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What will you learn in this course?
  • Master proper dumbbell lower body exercise techniques for safe and effective workouts at home
  • Design personalized dumbbell lower body routines to target glutes, quads, hamstrings, and calves
  • Apply correct form and weight progression to prevent injuries and optimize muscle growth
  • Perform variations of goblet squats, lunges, Romanian deadlifts, step-ups, and calf raises for diverse training
  • Enhance lower body strength, muscle tone, and endurance using dumbbell exercises at home
  • Adapt dumbbell lower body workouts for different fitness levels and individual goals
  • Implement effective warm-up and cool-down routines to support recovery and injury prevention
  • Track progress and modify routines to continuously challenge muscles and improve results

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  • Watch at least 50% of Lesson Duration
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  • The Certificate is free !
Lessons | 52
5 Min Full Body Warm Up with Caroline Girvan
00:05:03

5 Min Full Body Warm Up with Caroline Girvan
DAY 1 of EPIC Bodyweight Dumbbell Lower Body Workout
00:45:43

DAY 1 of EPIC Bodyweight Dumbbell Lower Body Workout
DAY 2 of EPIC Bodyweight Dumbbell Upper Body Workout
00:44:40

DAY 2 of EPIC Bodyweight Dumbbell Upper Body Workout
DAY 3 of EPIC Bodyweight Core Abs Workout
00:40:06

DAY 3 of EPIC Bodyweight Core Abs Workout
DAY 4 of EPIC 1 Hour Dumbbell Full Body Workout Core Focus
01:04:44

DAY 4 of EPIC 1 Hour Dumbbell Full Body Workout Core Focus
5 Min HIIT Warm Up Caroline Girvan
00:05:38

5 Min HIIT Warm Up Caroline Girvan
Day 5 of EPIC HIIT Full Body Workout No Equipment
00:34:43

Day 5 of EPIC HIIT Full Body Workout No Equipment
DAY 6 of EPIC Dumbbell Arms and Abs Workout 40 Minute
00:46:27

DAY 6 of EPIC Dumbbell Arms and Abs Workout 40 Minute
DAY 7 of EPIC Dumbbell Lower Body Workout 40 Min Leg Day
00:43:42

DAY 7 of EPIC Dumbbell Lower Body Workout 40 Min Leg Day
Day 8 of EPIC Dumbbell Upper Body Workout
00:42:42

Day 8 of EPIC Dumbbell Upper Body Workout
Day 9 of EPIC Full Body Workout with Dumbbells 1 hour No Repeat
01:03:05

Day 9 of EPIC Full Body Workout with Dumbbells 1 hour No Repeat
Day 10 of EPIC 30 Min Full Body Burpee HIIT Workout No Repeat
00:36:15

Day 10 of EPIC 30 Min Full Body Burpee HIIT Workout No Repeat
Day 11 of EPIC Dumbbell Quads Abs Workout
00:45:53

Day 11 of EPIC Dumbbell Quads Abs Workout
Day 12 of EPIC Shoulder Workout with Dumbbells
00:49:25

Day 12 of EPIC Shoulder Workout with Dumbbells
Day 13 of EPIC Hamstrings Glute Workout Dumbbells Band
00:48:10

Day 13 of EPIC Hamstrings Glute Workout Dumbbells Band
Day 14 of EPIC Full Body Workout at Home with Dumbbells Superset
01:04:08

Day 14 of EPIC Full Body Workout at Home with Dumbbells Superset
Day 15 of EPIC 30 Min Tabata Full Body HIIT Workout at Home
00:34:03

Day 15 of EPIC 30 Min Tabata Full Body HIIT Workout at Home
Day 16 of EPIC 40 Min Dumbbell Back and Bicep Workout at Home
00:48:13

Day 16 of EPIC 40 Min Dumbbell Back and Bicep Workout at Home
Day 17 of EPIC Leg Workout with Dumbbells at Home Lunges
00:46:06

Day 17 of EPIC Leg Workout with Dumbbells at Home Lunges
Day 18 of EPIC 40 Min Chest and Triceps Workout at Home
00:49:03

Day 18 of EPIC 40 Min Chest and Triceps Workout at Home
Day 19 of EPIC Full Body Workout 1 Hour Dumbbell Complex
01:04:17

Day 19 of EPIC Full Body Workout 1 Hour Dumbbell Complex
Day 20 of EPIC Dumbbell HIIT Workout 30 min High Intensity
00:36:56

Day 20 of EPIC Dumbbell HIIT Workout 30 min High Intensity
Day 21 of EPIC Leg Workout at Home Dumbbell Complex
00:50:12

Day 21 of EPIC Leg Workout at Home Dumbbell Complex
Day 22 of EPIC Dumbbell Shoulders Core Workout Supersets
00:45:30

Day 22 of EPIC Dumbbell Shoulders Core Workout Supersets
Day 23 of EPIC Glutes and Abs Workout DUMBBELL NO REPEAT
00:52:52

Day 23 of EPIC Glutes and Abs Workout DUMBBELL NO REPEAT
Day 24 of EPIC Full Body Dumbbell Workout NO JUMPING SUPERSET
01:03:08

Day 24 of EPIC Full Body Dumbbell Workout NO JUMPING SUPERSET
Day 25 of EPIC HIIT Full Body Workout 60 EXERCISES NO REPEAT
00:44:57

Day 25 of EPIC HIIT Full Body Workout 60 EXERCISES NO REPEAT
Day 26 of EPIC Dumbbell Full Body Strength Workout COMPLEXES
00:50:10

Day 26 of EPIC Dumbbell Full Body Strength Workout COMPLEXES
Day 27 of EPIC Arms Abs Workout DUMBBELLS BODYWEIGHT
00:45:55

Day 27 of EPIC Arms Abs Workout DUMBBELLS BODYWEIGHT
Day 28 of EPIC Glutes Hamstrings Back Workout POSTERIOR CHAIN
00:54:19

Day 28 of EPIC Glutes Hamstrings Back Workout POSTERIOR CHAIN
Day 29 of EPIC ISOMETRIC DYNAMIC Dumbbell Full Body Workout
01:05:56

Day 29 of EPIC ISOMETRIC DYNAMIC Dumbbell Full Body Workout
Day 30 of EPIC Intense No Jumping EMOM Full Body HIIT Workout
00:35:52

Day 30 of EPIC Intense No Jumping EMOM Full Body HIIT Workout
Day 31 of EPIC 45 Min Dumbbell Abs Glute Workout at Home
00:51:37

Day 31 of EPIC 45 Min Dumbbell Abs Glute Workout at Home
Day 32 of EPIC Obliques Shoulder Workout with Dumbbells
00:58:14

Day 32 of EPIC Obliques Shoulder Workout with Dumbbells
Day 33 of EPIC Dumbbell LEGS BICEP Workout Caroline Girvan
00:51:32

Day 33 of EPIC Dumbbell LEGS BICEP Workout Caroline Girvan
Day 34 of EPIC 1 Hour FULL BODY WORKOUT with Dumbbells Bodyweight
01:04:05

Day 34 of EPIC 1 Hour FULL BODY WORKOUT with Dumbbells Bodyweight
Day 35 of EPIC Tabata Style HIIT Workout NO EQUIPMENT
00:34:58

Day 35 of EPIC Tabata Style HIIT Workout NO EQUIPMENT
Day 36 of EPIC BACK WORKOUT BICEP WORKOUT with Dumbbells
00:50:22

Day 36 of EPIC BACK WORKOUT BICEP WORKOUT with Dumbbells
Day 37 of EPIC Dumbbell Lower Body Workout BULGARIAN LUNGES
00:56:13

Day 37 of EPIC Dumbbell Lower Body Workout BULGARIAN LUNGES
Day 38 of EPIC KILLER UPPER BODY WORKOUT Dumbbells Bodyweight
00:51:44

Day 38 of EPIC KILLER UPPER BODY WORKOUT Dumbbells Bodyweight
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Dumbbell lower body workouts at home course, in this course we will explore targeted exercises to build strength and tone muscles in the lower body using dumbbells. You'll learn essential techniques for exercises such as goblet squats, lunges, Romanian deadlifts, step-ups, and calf raises to engage the glutes, quads, hamstrings, and calves. The course emphasizes proper form and weight progression to avoid injuries and maximize results. We’ll also cover variations and modifications suitable for all fitness levels. Whether your goal is muscle toning, strength building, or enhancing athletic performance, this course will equip you with the tools to master effective lower-body routines. Join us to build power, endurance, and balance with dumbbell exercises.