In this dumbbell lower-body workout, you’re going to be working in an ‘AMRAP’ (as many reps as possible) format. Set a timer for 20 minutes and work your way around all four movements as many times as possible, resting as necessary to maintain impeccable form, but moving at a decent, sweaty clip.
Your ‘score’ is the total number of reps you achieve before the bell rings. Keep track of the numbers and aim to beat them next time for guaranteed progress.
1) Dumbbell Front Rack Squat x 5
Clean your dumbbells onto your shoulders and take a deep breath (A). Now, drive your hips back and sink down into a squat, your thighs parallel to the floor (B). Drive upward, and go again.
2) Dumbbell Deadlift x 10
With your dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement, think of them as hooks.
3) Goblet Squat x 15
Hold your dumbbell close to your chest (A). Sink your hips back and descend into a squat (B). Your elbows should come in between your knees at the bottom. Drive back up, tensing your glutes at the top. Repeat.
4) Alternating Reverse Lunge x 20
Drop your dumbbell, stand tall and take a breath (A). Take a long step backward with one leg, bending your front knee until your back knee touches the ground (B). Now, stand back up explosively, pause, then repeat with your other leg.
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