Weights

Moderate Duration 22 minutes

Target Areas: Lower Body

Equipment: Dumbbells

Exercises

Set 1: 1 round

Chest Press

1 minute

Back Extension

1 minute

Squats

1 minute

Transition

15 seconds

Set 2: 1 round

Chest Fly

1 minute

Back Rows

1 minute

Deadlift

1 minute

Transition

15 seconds

Set 3: 1 round

Shoulder Press

1 minute

Lunges

1 minute

Ab Crunch

1 minute

Transition

15 seconds

Set 4: 1 round

Lateral Raise

1 minute

Reverse Crunch

1 minute

Hip Bridges

1 minute

Transition

15 seconds

Set 5: 1 round

Tricep Kickback

1 minute

Bicep Curl

1 minute

Leg Extensions

1 minute

Transition

15 seconds

Set 6: 1 round

Dips

1 minute

Hammer Curl

1 minute

Kneel Downs

1 minute

Transition

15 seconds

Set 7: 1 round

Ab Crunch

1 minute

Roman Twist

1 minute

Plank

30 seconds

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Top Choice for this Workout

Quickdraw Adjustable Dumbbells

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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