View this post on Instagram
[1]
A post shared by KELSEY WELLS (@kelseywells) [2]
When you're trying to get in a killer workout, the last thing you want to deal with is waiting around for equipment and machines to free up. Instead of wasting time at the gym, NASM-certified trainer Kelsey Wells [3] has a solution. Grab a dumbbell and do her five-move lower-body workout. In the words of Kelsey, "Go get sweaty."
The Workout
Before getting started, Kelsey said to grab a heavy dumbbell. If you aren't sure how heavy you should go, use this cheat sheet [5]. After you've selected your dumbbell, be sure to do a dynamic warmup [6]. Once you're ready to work, complete four sets and 12 reps of each exercise in the order listed below. Be sure to cool down [7] once you've completed the workout.
- Single-leg deadlift [8]
- Goblet squat [9]
- Lunge [10]
- Romanian deadlift [11]
- Alternating reverse lunge [12]
Links:
[1] https://www.instagram.com/p/Bp5XXakgYWW/?utm_source=ig_embed&utm_campaign=loading
[2] https://www.instagram.com/p/Bp5XXakgYWW/?utm_source=ig_embed&utm_campaign=loading
[3] https://www.popsugar.com/fitness/Kelsey-Wells-Dumbbell-Shoulder-Workout-45366292
[4] https://www.popsugar.com/fitness/Kelsey-Wells-Favorite-Strength-Exercises-45458907
[5] https://www.popsugar.com/fitness/How-Much-Weight-Should-I-Lift-45080665
[6] https://www.popsugar.com/fitness/Should-I-Warm-Up-Before-Weightlifting-44988826
[7] https://www.popsugar.com/fitness/Stretching-Exercises-Entire-Body-42831538
[8] https://www.popsugar.com/fitness/photo-gallery/45158527/image/45158534/Single-Leg-Deadlift
[9] https://www.popsugar.com/fitness/photo-gallery/36282918/image/36283051/Circuit-One-Goblet-Squat
[10] https://www.popsugar.com/fitness/photo-gallery/44932864/image/44932887/Lunge
[11] https://www.popsugar.com/fitness/How-Do-Romanian-Deadlifts-1096637
[12] https://www.popsugar.com/fitness/photo-gallery/36123288/image/36123504/Alternating-Reverse-Lunge
