No Repeat Leg Workout // with Dumbbells

No Repeat Leg Workout // with Dumbbells is another excellent lower body workout from Heather Robertson. Heather has created some really awesome lower body workouts and this one is no exception. Since there are no repeats, you do have to go through the workout once to get a better sense of the perfect weights for each exercise. As you can see in the breakdown below, I under estimated what I could lift on a few exercises and will use heavier dumbbells in the future. 40 seconds is about enough time to get out 10-12 reps, so you can really challenge yourself in this workout and use some heavy dumbbells. This workout has everything. Standing exercises, mat work and lower body plyometrics. There are only 3 plyo moves spaced evenly throughout the workout so don’t let that scare you away. And Heather stretches your lower body out thoroughly at the end. Another major winner from Heather!

This workout is done interval style. Each exercise is done for 40 seconds followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen, counting down your intervals and recoveries. Heather previews the next move during the recoveries. This done to excellent music, no talking. I don’t generally mention this in my reviews of her workouts, but it occurred to me today as I did this workout. Heather’s workouts are not for beginners and it is due to the fact they are set to music, no talking. You just follow along. Heather herself has perfect form but without any verbal instruction on form, you need to be an experienced exerciser to do perform many of her workouts properly. Which, I am. I do not need form pointers and her previews during the recoveries are all I need to prepare for the next exercise. In fact, that is something I really appreciate and enjoy about Heather’s workouts. But if you are new to exercise, I suggest seeking out a trainer that talks or does voice overs during the workout so that you are using proper form and do not injure yourself.

No Repeat Leg Workout // with Dumbbells is 34:10 minutes; 3 minute warm up and 5:30 minute stretch. Equipment: dumbbells and a fitness mat. Heather is using 15 and 25 pound dumbbells. The dumbbells weights listed below are what I used.

1. Goblet squat (one 35# DB; next time I will use one 40# DB)
2. Stationary lunges (DB is on same side shoulder as front leg) (one 25# DB)
3. Repeat #2 on other side of the body
4. Stiff leg deadlift (35# DBs)
5. Alternating side lunges (one 25# DB)
6. Sumo squats (one 35# DB; next time I will use one 40# DB)
7. Crab walk (holding one DB goblet style, hold squat isometrically and squat walk 2 steps side to side) (one 20# DB)
8. Power jacks (squat jacks)
9. 30 second recovery
10. Glute bridge (lay on mat, knees bent and heels on floor, DB on hips, raise and lower hips) (one 25# DB)
11. Single leg glute bridge (same position as #10 but with one leg raised straight to ceiling) (one 25# DB)
12. Repeat #11 on other leg
13. Donkey kick (on hands hand knees, place one DB behind one knee, raise and lower leg, pushing sole of foot to ceiling) (one 15# DB)
14. Repeat #13 on other leg
15. Clam shell (lay on one hip and same side elbow, knees are bent, hold one DB on top hip, open and close top bent leg, keeping insoles of feet together) (one 15# DB)
16. Repeat #15 on other leg
17. Hop squat (squat jack + 2 hops, touch fingertips to ground when in squat)
18. 30 second recovery
19. Kickstand (single leg deadlift in split stance) (one 30# DB)
20. Repeat #19 on other leg
21. In & Out Squats (step out squats holding DB goblet style) (one 35# DB)
22. Stationary curtsy lunges (15# DBs)
23. Repeat #22 on other leg
24. Kneeling squat (start in high kneeling, knees wide, feet together, DBs on shoulders, lower glutes to heels then return to high kneeling) (15# DBs)
25. Wall squat (with one DB resting on thighs) (one 15# DB)
26. Jump squat

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.