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Free Moderate Workout

Mandurance

Moderate   30 minutes

Target Areas: Lower Body

Equipment: Dumbbells

Mandurance
Tags
Home Gym Workouts Lower Body Workouts Dumbbell Workouts
Description

If you couldn't tell by the title, this workout is for men that are looking to train for an endurance based effect. All you need for the workout is a pair of moderate weight dumbbells. Remember, the goal is endurance, but getting quality reps is key! Get ready to 'man up' on 'mandurance'!

Exercises

Set 1: 1 round
Full Plank with Leg Lifts
Full Plank with Leg Lifts
45 seconds
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
45 seconds
Then, hop back to your starting position.
Plank Hop Outs
45 seconds
Stand tall with your feet together.
Rest
10 seconds
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
45 seconds
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
45 seconds
Over Over Unders
Over Over Unders
45 seconds
Pop right back up to the start position and repeat.
Drop Squats
45 seconds
Rest
Rest
15 seconds

Set 2: 2 rounds
As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.
Dumbbell Push Press
1 minute
Rest
Rest
10 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Hold two dumbbells at your sides with your arms down, next to your hips.
Rest
10 seconds
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
1 minute
Lower the dumbbells back down and repeat.
Rest
10 seconds
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
1 minute
Hold two dumbbells at your sides with your arms down, next to your hips.
Rest
10 seconds
Return and repeat while alternating sides.
Dumbbell Lunges
1 minute
Rest
Rest
10 seconds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
1 minute
Rest
Rest
10 seconds
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
1 minute
Rest
Rest
10 seconds

Set 3: 2 rounds
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
1 minute
Lie on your back with your knees bent and your hands behind neck. Inhale.
Rest
10 seconds
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
1 minute
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Rest
10 seconds
Side Plank Dips
Side Plank Dips
1 min 30 secs
Rest
Rest
10 seconds

Appears In

full body
Full Body

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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.

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Workout Categories

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Full Body

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