Whether all of the squat racks are occupied, you’re training at home with limited equipment or you just feel the need to shake up your leg routine, this dumbbell only ‘chipper’ delivers the goods with 250 lower body burning reps that guarantee a pumped up set of quads and hamstrings.
Secure a pair of dumbbells that you can squat for no more than 20-25 reps and work your way through all five movements ‘chipper’ style, grinding out as many high quality reps as possible in each set, using only micro-breaks to catch your breath and keep your form sharp. Complete all reps of a single movement before moving on to the next and keep your rest time down to up the metabolic punch.
1. Front Squat x 50
Clean your dumbbells onto the front of your shoulders (A). From here, drop into a front squat, until your thighs pass parallel to the ground (B), before driving back up. Keep your chest up and core tight throughout.
2. Reverse Lunge x 50
Stand tall after your final squat, lowering your dumbbells down to your sides (A). Keeping your chest up at all times, take a step backward with one leg, bending your front knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg. Complete 50 total reps.
3. Romanian Deadlift x 50
Keep your dumbbells at arms length, stand tall and take a breath (A). With a slight bend in the knees, push your hips back and slowly lower your bells towards the ground (B), pinching your shoulders back and maintaining a flat back. When you feel a deep stretch in your hamstrings, pause and lift to the starting position.
4. Dumbbell Deadlift x 50
With your dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement, think of them as hooks.
5. Goblet Cyclist Squats x 50
Finally, drop one of your bells and hold the other close to your chest. Raise your heels up on a weight plate or block, keeping your feet within 6 inches of each other, heels close together. Squat down until your thighs pass parallel to the ground, (A) stand up explosively, stopping just short of locking your legs out to keep the tension on the quads (B). Repeat.
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