Dumbbell Leg Circuit

This is one of my favorite leg circuits to do every week. And with playing in the sand all day, we need all of the leg strength we can get, which is why it is important to strength train your lower body at least 1-2 times per week. These exercises are not too complicated, but can really get you sore the next day if you aren’t used to working these muscles.

When planning out my workouts for the week, I have to keep in mind the type of equipment that I have access too. Now if you go to almost any large gym, there is a squat rack or a smith machine, but there is always someone using it (at least that’s how the student gyms are here at UF). I am pretty impatient when lifting, so waiting 10 minutes for someone to finish their set, just isn’t for me.

However, there are always enough dumbbells available. Some of the more basic gyms may not have kettlebells, barbells or a squat rack, but there are almost always dumbbells. So I have since been catering my workouts to exercises that only require access to dumbbells. Hence, the “dumbbell leg circuit.”

To warm up my legs before lifting, I like to stretch, do body-weight squats and jog for about 5 minutes on the treadmill. After this circuit, I will do abs for another 5-10 mins and finish off with at least 10 minutes of cardio. In a later post, I will show you guys my go-to ab exercises that are sure to sore the next day. Happy lifting!

Dumbbell Leg Circuit

  • Side Bench Step-ups 4×10 each leg (medium weight)
  • Dumbbell Hip Thrusts 4×10 (heavy weight)
  • Goblet Squat 4×10 (medium weight)
  • Single-leg Deadlifts 4×10 each leg (medium weight)
  • Dumbbell lunges 2×12 (heavy weight)
  • Squat Jumps 2×10

Simple Exercises to Increase your Vertical


Sam Crisanti sprinting up the stadium stairs. Pc: Taylor Wilson

Exercising in the gym everyday can get boring, which is why I like to switch it up and exercise in different environments. Running stadiums is one of my favorite ways to get some work in, you are not only outside, but the atmosphere makes you feel inspired to push harder (but maybe that’s just me).

Another reason to consider taking your workout to a stadium is because it is a great exercise for beach volleyball players. Beach volleyball-specific training focuses on exercising your fast-twitch muscles. So for example, running sprints for 20 minutes will benefit your game more than if you were to run three miles in 30 minutes. Think about it. In beach, you have to give every play your all because it is only you and your partner out there. Then after each play, you have about 20 to 30 seconds of rest before the next play starts again. So we want to focus on the intensity of a workout rather than duration of it.

Thus, running stadiums is a great way to train. Now if you want to ramp it up a notch, jumping your way through the workout will benefit not only your game endurance but your vertical as well. Plyometric training, also known as jump training or plyos, are “exercises that exert maximum force in short intervals of time.” Plyos help to improve your explosiveness and increase your speed and power. Here are some benefits of plyometric training:

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    Sam Crisanti performing a box jump. Pc: Taylor Wilson

    Strengthens fast-twitch muscle fibers

  • Increases strength of tendons, which helps to prevent injuries
  • Boosts the efficiency of the neuromuscular system (improves your reaction time)
  • Weight loss and muscle toning
  • Develops your abilities in other exercises and sports

However, if you do not have a strong muscular foundation or previous jump training, you run a risk of getting injured. It is important these exercises are executed with proper form.

Plyometric Stadium Circuit

Warm up for at least five minutes before performing this workout. Consider incorporating some light jogging, stretching and lunges or squats into your warm up.

Sprint – 30+ stairs
Box Jumps – 10
Stadium Hops (two-footed hops) – 20+ stairs
2 – 1 Footed Box Jumps – 12 (6 each leg)
Single-Leg Stadium Hops – 20 stairs (10 each leg)
Scissor Lunge Jumps – 20 (10 each leg)
Rotating Stadium Squats – 20 (10 each leg)
Repeat Circuit 2 more times (3 sets total)
Finisher: Bear Crawl till failure – Bonus points for making it to the top!

Song: Boom by Major Lazer