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Dumbbell Legs & Core

A 4-week legs and core program: 3 workouts a week (Mon/Wed/Fri), 12 workouts. Dumbbell lunges and squats, calves, obliques, abs and planks — dumbbells and bodyweight only. 5 exercises, 3–4 sets; +1 rep every week.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 16 sets

Неделя 1, Пн — Ноги + пресс

  • Squats
    Legs
    • 12 reps
    • 12 reps
    • 12 reps
  • Dumbbell Lunges
    Legs
    • 8 kg × 10 reps
    • 8 kg × 10 reps
    • 8 kg × 10 reps
    • 8 kg × 10 reps
  • Подъем на носках
    Legs
    • 12 reps
    • 12 reps
    • 12 reps
  • Sit-Up
    Abs
    • 12 reps
    • 12 reps
    • 12 reps
  • Standing Side Bend with Dumbbell
    Abs
    • 8 kg × 12 reps
    • 8 kg × 12 reps
    • 8 kg × 12 reps

Locked: 11 workouts

Sign up to unlock the full plan and apply it to your calendar.

Day 35 exercises · 16 sets
  • Squats — Legs
  • Dumbbell Lunges — Legs
  • Планка подъем ног вверх — Legs
  • Standing Side Bend with Dumbbell — Abs
  • Подъем на носках — Legs
Day 55 exercises · 16 sets
  • Dumbbell Lunges — Legs
  • Планка прыжки ноги в стороны — Legs
  • Sit-Up — Abs
  • Standing Side Bend with Dumbbell — Abs
  • Back Extension (Reverse Hyper) — Back
Day 85 exercises · 16 sets
  • Dumbbell Lunges — Legs
  • Squats — Legs
  • Подъем на носках — Legs
  • Sit-Up — Abs
  • Standing Side Bend with Dumbbell — Abs
Day 105 exercises · 16 sets
  • Squats — Legs
  • Dumbbell Lunges — Legs
  • Планка подъем ног вверх — Legs
  • Standing Side Bend with Dumbbell — Abs
  • Подъем на носках — Legs
Day 125 exercises · 16 sets
  • Dumbbell Lunges — Legs
  • Планка прыжки ноги в стороны — Legs
  • Sit-Up — Abs
  • Standing Side Bend with Dumbbell — Abs
  • Back Extension (Reverse Hyper) — Back
Day 155 exercises · 16 sets
  • Dumbbell Lunges — Legs
  • Squats — Legs
  • Подъем на носках — Legs
  • Sit-Up — Abs
  • Standing Side Bend with Dumbbell — Abs

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Dumbbell Legs & Core | Training plans | Workouter