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20-Minute Time-Trial: At-Home Dumbbell Leg Workout Ft. Rob Riches

By Blue Star Nutraceuticals

Beginner (1-2 years)
null/day | 1 day/week | 1 weeks
Good for
Men's Fat Loss,
Bench, Dumbbell

Just like the title says, it’s time to grab some dumbbells for a race against the clock.

Rob Riches here from Blue Star Nutraceuticals with this week’s Faster Fat Loss workout. Bottom line is, there’s not much you can do that’s more intense than an all-out leg workout. So today I’m running you through exactly that to melt away calories and keep your metabolism revved up hours after you finish.

And the best part, all you need is a few dumbbells and 20-minutes.

So get ready to push yourself and pick up the pace.

This is The 20-Minute Time-Trial: Lower Body Dumbbell At-Home Workout!

Let’s get to it!

Workout Info:

For this workout, you’ll perform 6 exercises in circuit fashion.

You’ll perform 10 reps for each exercise, taking no additional rest between exercises until all 6 exercises are complete.

You should use a weight that is about 60% of your 1 rep max.

Your goal is to get through as many rounds as you can in under 20 minutes. So the rest times you take between rounds are up to you.

Push yourself and aim to get through as many rounds as possible.

When you finish, post in the comments below how many rounds you were able to make it through and which exercise you loved or hated the most!

As always, the complete workout is listed for you in the description below.

Now let’s get this going!

Exercise #1: Dumbbell Jump Squat

Setup with your feet slightly wider than shoulder width, dumbbell in each hand - either at your sides or in front rack position. Keep your chest up, brace the core, activate the glutes and squat down for a full range of motion, then drive up through the heels explosively jumping into the air as high as possible - cushion your landing and repeat.

Exercise #2: Dumbbell Alternate Stepping Lunge

Grab a pair of dumbbells and perform stationary lunges, alternating side to side. Keep your back knee just off the ground, explode through the heel of the front leg and keep moving constantly until all reps are completed.

Exercise #3: Dumbbell Stiff Leg Deadlift

Keep your back straight, chest up, push your hips back to get a full stretch in the hamstrings and glutes. Lower the dumbbells, keeping them as close to your shins as possible, then contract your hamstrings and glutes to raise the weight back up explosively, maintaining the same angle with your shins throughout the whole movement.

Exercise #4: Dumbbell Side Lunge

Stand with your feet about shoulder-width, step out far to your right side, hinging at your hips, with your left leg stretched out and your feet pointed forward. Then push off the heel of your right leg, and come back up to the centre, as you return to the centre, drop back into a sprawl, then return to the starting position. Next lunge to the left side and repeat. Continue alternating side to side for the given number of reps.

Exercise #5: Dumbbell Step Ups

Get a box, bench or ledge around knee height in front of you, grab a heavy pair of dumbbells and hold them at your sides. Drive through the heel of your front leg and explode up top the top, then lower slowly under control back down. Alternate legs back and forth until the time is up.

Exercise #6: Dumbbell Goblet Squat

This is a great, beginner-friendly squat variation to help teach proper squat form and depth. To set up, grab a dumbbell and hold it against your chest, then as you squat down, go as low as possible, keeping your knees on the outside of your elbows and torso, then explode up driving through your heels.

And that is this week’s Faster Fat Loss™ Workout! Congratulations!

Outro & Wrap-up:

Perform this workout 4 times this week to completely replace boring traditional cardio sessions on a treadmill or elliptical.

Show More


Week 1

Warm up for 5-10 minutes.

You should use a weight that is about 60% of your 1 rep max.

Your goal is to get through as many rounds as you can in under 20 minutes. So the rest times you take between rounds are up to you.

Circuit1A. Dumbbell Jump Squat
Dumbbell Jump Squat demonstrationPlay Dumbbell Jump Squat demonstration
1B. Alternating Dumbbell Lunge
Alternating Dumbbell Lunge demonstrationPlay Alternating Dumbbell Lunge demonstration
1C. Stiff-Legged Dumbbell Deadlift
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
1D. Dumbbell Side Lunge
Dumbbell Side Lunge demonstrationPlay Dumbbell Side Lunge demonstration
1E. Dumbbell Step-Up
Dumbbell Step-Up
1F. Goblet Squat
Goblet Squat demonstrationPlay Goblet Squat demonstration

Date Created: 2/7/2021, UTC

Last Updated: 2/10/2021, UTC

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