Lower body â quadriceps and glutes

Standard

Warm-up

Brief warm-up before dumbbell work: use a comfortable range of motion and keep your knees tracking in line with your feet. If you feel joint discomfort, reduce the range of motion. Read more

Brief warm-up before dumbbell work: use a comfortable range of motion and keep your knees tracking in line with your feet. If you feel joint discomfort, reduce the range of motion.

12 - 15 Repetitions

Glute Bridge View exercise

Activate the glutes without creating fatigue. Hold a brief contraction at the top and avoid overextending the lower back. Read more

Activate the glutes without creating fatigue. Hold a brief contraction at the top and avoid overextending the lower back.

12 - 15 Repetitions

Reverse lunge View exercise

Prepare the hips and knees with controlled steps. Lightly hold on to a stable support if balance limits the warm-up.

8 - 10 Repetitions

Standard

Main

Goblet Squat with Dumbbell View exercise

For muscle growth, use a load that leaves around 2 repetitions in reserve. Keep your core braced and use a controlled depth. If the available load becomes limiting, slow the lowering phase or increase the range of motion without compromising your position. Read more

For muscle growth, use a load that leaves around 2 repetitions in reserve. Keep your core braced and use a controlled depth. If the available load becomes limiting, slow the lowering phase or increase the range of motion without compromising your position.

Set 1: 8 - 12 Repetitions Rest time : 2 minutes

Set 2: 8 - 12 Repetitions Rest time : 2 minutes

Set 3: 8 - 12 Repetitions Rest time : 2 minutes

Set 4: 8 - 12 Repetitions Rest time : 1 minute

Dumbbell Romanian Deadlift View exercise

Train the hamstrings with a controlled hip hinge: push the hips back, keep a neutral spine, and keep the dumbbells close to your legs. Perform one or two progressive warm-up sets that do not count toward your working sets. Stop lowering as soon as you can no longer maintain proper position. Read more

Train the hamstrings with a controlled hip hinge: push the hips back, keep a neutral spine, and keep the dumbbells close to your legs. Perform one or two progressive warm-up sets that do not count toward your working sets. Stop lowering as soon as you can no longer maintain proper position.

Set 1: 8 - 12 Repetitions Rest time : 2 minutes

Set 2: 8 - 12 Repetitions Rest time : 2 minutes

Set 3: 8 - 12 Repetitions Rest time : 1 minute

Dumbbell Goblet Bulgarian Split Squat View exercise

This unilateral exercise helps distribute the workload between both legs. Use a bench or a completely stable chair for the rear foot. If the setup feels uncomfortable, replace it with Dumbbell Reverse Lunge. Read more

This unilateral exercise helps distribute the workload between both legs. Use a bench or a completely stable chair for the rear foot. If the setup feels uncomfortable, replace it with Dumbbell Reverse Lunge.

Set 1: 8 - 12 Repetitions Rest time : 1 minute

Set 2: 8 - 12 Repetitions Rest time : 1 minute

Set 3: 8 - 12 Repetitions Rest time : 1 minute

Dumbbell Hamstring Curl View exercise

Add more direct hamstring work to better balance lower-body training volume. Hold the dumbbell securely between your feet and use a moderate load that you can control through the full range of motion. If holding the dumbbell is not secure, replace it with Dumbbell Romanian Deadlift using a lighter load. Read more

Add more direct hamstring work to better balance lower-body training volume. Hold the dumbbell securely between your feet and use a moderate load that you can control through the full range of motion. If holding the dumbbell is not secure, replace it with Dumbbell Romanian Deadlift using a lighter load.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions Rest time : 1 minute

Set 3: 10 - 15 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Dumbbell Standing Calf Raise View exercise

Use a full range of motion and a slow, controlled movement to maintain tension despite limited equipment. Lightly hold on to a support if needed so the exercise does not become primarily a balance challenge. Read more

Use a full range of motion and a slow, controlled movement to maintain tension despite limited equipment. Lightly hold on to a support if needed so the exercise does not become primarily a balance challenge.

Set 1: 12 - 20 Repetitions

Set 2: 12 - 20 Repetitions

Set 3: 12 - 20 Repetitions

Chain without rest

Dumbbell Crunch View exercise

Use a light to moderate load held against the chest so progression remains measurable, as with the other main exercises. Curl the torso without pulling on the neck, and reduce the load if the lower back becomes uncomfortable. Read more

Use a light to moderate load held against the chest so progression remains measurable, as with the other main exercises. Curl the torso without pulling on the neck, and reduce the load if the lower back becomes uncomfortable.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions Rest time : 1 minute

Set 3: 10 - 15 Repetitions

Standard

Cool-down