hi everyone welcome back to my channel so today we are doing a leg workout and it
is no machines it is only using dumbbells and this here is Rachel tell
us a little bit about what you do hi guys so my name is Rachel Asares and I
am a fitness coach I create a program for those busy gals for you guys to get
in and out of the gym while still building your results and then her
Instagram is it's just Rachel Asares just my full name yeah and then I'll
just link it down below and then we're gonna go ahead and do the full workout
and follow along and so it was both workouts I like her and I put together
so anyways I hope you guys enjoyed and before we go ahead and get started make
sure you hit the subscribe button if you haven't already in the notification bar
let's go ahead and get started so starting off we are doing a bootie
activation and we are using my bands from sport to people you guys see me use
these on Instagram all the time I love them so we are starting off with these
sidekicks I just hold a pole just for stabilization but you want to make sure
that you keep your back straight and you're only moving the one leg at a time
I usually do 10 to 15 movements each leg next we are going into a pigeon walk
pulse and jump compound I usually just do like 5 to 8 pigeon walks do about 5
pulses and then jump forward and we will do this about 10 to 15 times and then
next we are going to go into kickback so I'm just going to kick back about 10 to
15 times each leg and after we finish that we're going to go into the workout
next we are going to go into our workout we're gonna do these dumbbell deadlifts
and you want to make sure that you are keeping your back straight the whole
time and at the bottom I will slightly bend
my knees but you want to imagine as if you are holding the dumbbells down in a
straight line so I would just do about ten to fifteen movement just focusing on
that hamstring and mine to muscle go really really slow and you can see the
dumbbells are going in a straight up-and-down movement as well here you
can see a back view of Rachel and she has really great for him keeping the
back really straight so you want to kind of just slightly bend your knees who are
able to keep the dumbbells straight we are repeating this exercise for a total
of three sets next we are going into a single leg hip thrust if you only have
dumbbells available the single leg hip thrusts are a really great variation to
make sure you still get that heavy weight workout using what you have
available so here you set up by just putting your shoulder blades on the
bench and then I have my knees out at a 90 degree angle and just slowly pushing
off using my heel and thrusting my hips all the way up I use a pad just so that
the dumbbell is kind of cushioned and it doesn't really irritate my hips or
anything like that so we're just gonna do 10 to 15 movements each leg and
repeat for a total of three sets next we are doing single leg deadlifts this one
doesn't look hard but trust me you will be sore in the morning the really
important thing to keep in mind is that you want to make sure that your back is
super straight my back was actually arching a little bit so the next day my
back was superstores or you just want to make sure you're really extra focusing
on making sure your back is straight I am just taking the dumbbell and doing
one leg at a time and kicking the opposite leg straight back just to kind
of help me with my balance and making sure I can get
as low as possible this is gonna be similar to the other straight leg
deadlift that we did we want to make sure that we are holding the dumbbell in
a straight line up and down and we're gonna repeat each leg for ten to fifteen
reps for a total of the recess next we are going into Bulgarian split squats
and these are killer Rachel you can see she kind of has the top of her foot
laying flat but that kind of bothers your foot sometimes I will just put my
toe up on the bench but making sure that her knee does not go in front of her
toes and you just want to make sure you have your back straight and bending
slowly at the knee and make sure you are having most of the weight forward in
your foot that is down and really focusing mind muscle this one hurts so
we are going to do this for about ten to fifteen reps for a total of three sets
finally we are finishing off with curtsy pulses these are a really great way to
target like your side booty and getting that volume so I really love
incorporating curtsy squats into my workouts here I just have to light to
medium weight dumbbells I have one in each hand it's just like a lunge but you
want to into your back foot over to the side a little bit and I'm actually
making sure that I push up all the way and making sure that I'm focusing a lot
of my mind on the hamstring that is in the front and you are just going to do
ten to fifteen pulses each leg and repeat the workout for a total of three
sets so that was a I hope you guys enjoyed and now that we look nice and
sweaty and gross I hope you guys enjoyed this workout and if you did let us know
down in the comments what was your favorite part if you have any other
dumbbell workouts that you guys like to do and be sure to check out Rachel's
Instagram as well as she has lots of great workouts and like inspiration on
her beige and I will see you guys next time bye guys
you