Moderate Workout

Lower

Moderate Duration 15 minutes

Target Areas: Lower Body

Equipment: Dumbbells, Box or Step

Added By Lauren Thomas

Tags

Home Gym Workouts Lower Body Workouts Dumbbell Workouts Box / Step Workouts

Exercises

Set 1: 1 round

Jog on the Spot

Jog on the Spot

30 seconds

High Knee Obliques

High Knee Obliques

15 reps

Rotating Toe Touches

Rotating Toe Touches

30 seconds

Dumbbell Side Bends

Dumbbell Side Bends

10 reps

Set 2: 1 round

10 reps

10 reps

10 reps

Right Leg Lifts on a Bench

Right Leg Lifts on a Bench

15 reps

Left Leg Lifts On A Bench

Left Leg Lifts On A Bench

15 reps

Set 3: 1 round

Dumbbell Deadlifts

Dumbbell Deadlifts

12 reps

Right Bulgarian Split Squats with Dumbbells

Right Bulgarian Split Squats with Dumbbells

6 reps

Left Bulgarian Split Squats with Dumbbells

Left Bulgarian Split Squats with Dumbbells

6 reps

Set 4: 1 round

Glute Kickbacks

Glute Kickbacks

15 reps

10 reps

Alternating Fire Hydrants

Alternating Fire Hydrants

12 reps

Set 5: 1 round

10 reps

10 reps

10 reps

Right Leg Lifts on a Bench

Right Leg Lifts on a Bench

15 reps

Left Leg Lifts On A Bench

Left Leg Lifts On A Bench

15 reps

Set 6: 1 round

Dumbbell Deadlifts

Dumbbell Deadlifts

12 reps

Right Bulgarian Split Squats with Dumbbells

Right Bulgarian Split Squats with Dumbbells

6 reps

Left Bulgarian Split Squats with Dumbbells

Left Bulgarian Split Squats with Dumbbells

6 reps

Set 7: 1 round

Glute Kickbacks

Glute Kickbacks

15 reps

10 reps

Alternating Fire Hydrants

Alternating Fire Hydrants

12 reps

Set 8: 1 round

Jog on the Spot

Jog on the Spot

45 seconds

High Knee Obliques

High Knee Obliques

15 reps

Rotating Toe Touches

Rotating Toe Touches

30 seconds

Dumbbell Side Bends

Dumbbell Side Bends

10 reps

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Do this workout in Workout Trainer

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Ultra Fitness Gear Plyo Box

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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