- What's up, it's Chris Heria. Welcome to another blog.
Today I'm going to be showing you
the best leg workout that you can do, right from home,
using just a single dumbbell.
Now, there's many reasons to using
only one dumbbell for an exercise,
aside from only having one at your house.
Like improving stabilization and coordination,
lightening the load to increase your repetitions,
or simply just to switch up your routine.
Heavy lifting is not the only way
to build muscle and strength.
That's just one method, and only training one way,
is going to make you a one dimensional athlete.
There's also many other benchmarks to athleticism
like speed, power, and endurance.
And the best athletes in the world
utilize different training methods
from heavyweight, lightweight,
even just your own body weight.
And to get the best leg workout,
it's crucial that you're not just training your legs,
but you're effectively engaging
all the muscles of the lower body.
And that's exactly what we'll be doing
with today's leg workout,
from our quads, hamstrings, glutes, to calves.
So if you're ready to get started,
all you're going to need is a single dumbbell
or something that you can carry around your house,
and then make sure you download the Heria PRO app
in the App Store or Google play store
so that you can properly follow along.
Open up to the YouTube workout section,
you're going to find this routine,
and we're ready to get started.
For each exercise, we're gonna be going for time,
instead of repetitions, to ensure that we're focusing
on the quality of each repetition
and also to train like an athlete.
Doing each exercise back-to-back,
with only 20 seconds minimal rest in between each exercise.
So go ahead and grab your dumbbell.
Whatever you're going to be using.
The first exercise is going to be Bulgarian split squats,
20 seconds each leg.
(instrumental music starts)
- You want to go all the way down, back up.
Squeeze your core.
Breathe.
Here we go, last couple of reps. Three.
Two.
And one. Switch.
Last couple reps. Three.
Two.
And one.
Alright!
Perfect exercise to start off this routine.
We just hit our quads, hamstrings, glutes, and calves
with that one exercise. Now we're ready to move on
to the next exercise.
It's going to be assisted pistol squats,
which emphasize on our glutes and our quads.
Now I'm going to move on, to a lower elevated surface.
So, I'm going to hold the dumbbell,
come down, come right back up.
So really control the negative, coming down.
Squeeze your core.
Last couple reps.
Three.
Two.
One. Switch.
It's just like sitting down in a chair,
standing right back up.
Couple seconds left. Three.
Two.
And last one.
(Chris exhales)
Alright! We're ready to move on.
Next exercise we're going to get into,
single leg Romanian deadlift.
Focusing on our hamstrings, our glutes,
and even our lower back.
And you'll notice with these exercises,
we're doing one leg at a time.
This is going to increase the overload
get each leg even stronger
than using both at once and also help with imbalances.
- Alright, so we're going to come down.
We'll come right back up.
Let's see one more.
As you can see,
with this hand, I'm using it to assist
as I come down, help me to balance. Come right back up.
On your own.
Last couple reps. Three.
Two.
One. Switch hands.
Last Couple reps. Three.
Two.
One.
Alright! We're ready to move on.
Next up is elevated side squat.
Now if this is too difficult,
you can always do it with both feet on the ground,
but having the opposing leg elevated
is going to put even more of an overload
onto the opposing leg that you're working on,
creating more resistance
and building more strength and muscle.
Just going to put one leg up, come all the way down,
come right back.
- Switch.
Last couple reps.
Three.
Two.
And one.
Alright!
(Chris exhales)
- Just killed our glutes and our quads.
Next up is single leg glute bridge,
killing our hamstrings and our glutes.
I'm going to be using this elevated surface.
Alright, so I'm going to use this an elevated surface.
Put one foot on top.
Kick up. Bring your hips up.
Last couple reps.
Three.
Two.
One. Switch legs.
Last couple reps.
Three.
Two.
And one.
Alright! We're ready to move on. Kill our calves.
With single leg calf raises.
- So we're going to get our dumbbell,
use the couch as balance. Come up, back down.
Really control every single calf raise,
you don't want to do this fast at all.
Last couple reps. Three.
Two.
And one. Let's switch.
Last couple reps. Three.
Two.
And one.
- Alright! We are down to the last exercise.
And for this last exercise,
we're going to be using both limbs
and we're going to engage all the muscles in our legs.
From our glutes, quads, hamstrings, to our calves
with dumbbell walking Sumo lunges.
So grab your dumbbell, take a couple steps back,
we're gonna get into the Sumo position
and go for 40 seconds.
You don't want to rush this either.
You want nice and controlled.
Alright, let's bring it back now.
Halfway there.
Here we go. Last couple of seconds left.
Five.
Four.
Three.
Two.
And one.
Alright! My legs are on fire!
And it just seven minutes with one dumbbell,
we trained all the muscles in our legs,
from our quads, glutes, hamstrings, and calves.
And if you got through this routine with me,
congratulations, you're on your way to building
some solid legs and not just looking strong,
training like an athlete and actually being strong.
And if you're not used to the style of training,
you may find that this routine is actually harder
than the one that you're doing in the gym.
So congratulations if you got through it with me.
The more you do this, the stronger you're going to get,
and eventually we're going to be able to go for more rounds.
And to complete the entire workout
and to benefit the most out of this routine.
you want to be able to do it at least three to four rounds.
So I'm going to run it back,
three more times to complete my routine.
But thank you so much for watching.
If you enjoyed the video, definitely smash that like button.
Leave a comment down below.
Let me know what you're working on,
what you want the next video to be about
and share this video with a friend that needs
a legit leg workout right from home.
And if you haven't already, make sure you subscribe.
I post every single Thursday, 2:00 PM USA Eastern time.
And if you comment within the first 30 minutes
you always have a chance to win some free, Heria apparel.
Don't forget, to get this workout on your phone
as well as full access to all my
personal workouts and workout programs
that I've created with specific goals in mind,
like burning fat while simultaneously building solid muscle
with minimal to no equipment,
make sure you download the Heria PRO app
in the App Store or Google play store.
And to get full access to all my routines,
make sure you become a member at Heriapro.com.
I just dropped my brand new Heria collection
at chrisheria.com. A lot of the pieces of the collection
you've seen in previous videos,
like the white track pants, black track pants,
camel windbreakers, workout shorts,
even the shorts that I'm wearing right now.
We have a bunch of brand new arrivals as well.
Go check it out at chrisheria.com.
We also just restocked on all our weight vests,
including the black weight vest, which are always sold out.
And we have a brand new color too, called forest green.
Check it all out at chrisheria.com
and I'll see you next Thursday, 2:00 PM USA Eastern time.
Made Love. Peace out.
(calm instrumental music begins)
- [Woman] Heria Music.
Heria Music.