Intermediate
Dumbbell Leg Day
A full leg session with dumbbells: squats, hinges, split squats, and step-ups.
- Time
- 24 min
- Moves
- 9
- Rounds
- 1
- Rest
- 45 sec
Start with the warm-up, then take the full rest between working sets. Use a sturdy step or bench for the step-ups and keep your torso tall throughout.
Each move runs for 40 sec unless noted, with 45 sec of rest in between.
Muscles this workout targets
QuadsGlutesHamstringsCalvesForearmsInner thighs
The moves
- 1March in place1 min
- 2Leg swings20 sec per side
- 3Squat15 reps
- 4Dumbbell goblet squat12 reps × 3 sets
- 5Dumbbell Romanian deadlift10 reps × 3 sets
- 6Dumbbell split squat10 reps per side × 2 sets
- 7Dumbbell step-up10 reps per side × 2 sets
- 8Dumbbell lateral lunge12 reps × 2 sets
- 9Dumbbell calf raise15 reps × 3 sets