Welcome to the brutal 24min Dumbbell Leg Workout.
This time we are focusing on our legs with a little bit of a bodybuilding style workout and end our session with an intense full-body finisher.
Warm-Up
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
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If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
Brutal 24min Dumbbell Leg Workout
24min EMOM
(40 sec on/ 20 sec off)
1) Dumbbell Front Squat (Tempo 3 sec down / 1 sec hold)
2) Max Jump Squats
3) Dumbbell Split Squat Right (Tempo 3/1/0)
4) Dumbbell Split Squat Left (Tempo 3/1/0)
5) Max Lunges
6) Dumbbell Bulgarian Split Squat Right (Tempo 3/1/0)
7) Dumbbell Bulgarian Split Squat Left (Tempo 3/1/0)
8) Wall Sit
Finisher
5 rounds
15 Kettlebell Swings
15 Burpees
(Click on the links to see a movement demonstration)
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How to approach it?
The brutal 24min Dumbbell Leg Workout is programmed as an EMOM.
(What is an EMOM?)
You will work for 40 seconds and rest for 20 seconds.
If you don’t know how many reps you will be able to do within 40 seconds, make sure to use the first of three rounds as a baseline and set yourself a number of reps per exercise.
Whatever number of reps you will get during the first round, try to keep that number throughout the next two rounds as well.
The 20 seconds rest should give you enough time to have a decent break and move from exercise to exercise.
If you feel like you are falling off your initial pace from the first rounds, don’t be afraid to scale down the reps from the previous round.
In case you don’t want to watch the time at all times, make sure to set up a running clock that gives you a sound signal when the next minute of work starts.
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How to scale it?
The very first option to scale the workout would be to cut down the reps.
In case you don’t want to focus on reps, just keep working as hard as you can until you reach 40 seconds.
If you are struggling with some of the movements due to for example an injury, here are some suggestions on how to work around it:
- Dumbbell Front Squat: you can opt for a dumbbell goblet squat to reduce the load on your upper back
- Jump Squats: a good alternative would be air squats
- Dumbbell Split Squat: if the split squat feels too hard, go with a dumbbell reverse lunge
- Lunges: a good alternative would be the sumo squat
- Dumbbell Bulgarian Split Squat: a good alternative would be the dumbbell split squat or the bodyweight Bulgarian Split Squat
- Wall Sit: if you struggle going low on a Wall Sit, just go as deep as you can without having any pain
- Kettlebell Swings: a good alternative would either be the kettlebell good morning or bodyweight good morning
- Burpees: an alternative would be the “no-push-up” burpee
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Cooldown
After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body time to recover:
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Happy Sweating!