40 min Lower Circuit Workout with a Single Dumbbell
By Myworkouts
 | Advanced (3+ years) |
 | 38 minutes/day |
 | Build Muscle, Increase Stamina, Gain Strength, Tone Body |
 | 1 x Dumbbell, Bodyweight Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Lower
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Vertical Swing See Exercise Notes | 4 rounds | 30s | 10s | |
| 1B.One-Arm Dumbbell Snatch See Exercise Notes | 4 rounds | 30s | 10s | |
| 1C.Plie Dumbbell Squat | 4 rounds | 30s | 10s | |
| 1D.Lunge Twist See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Dumbbell Goblet Back Step Lunge See Exercise Notes | 4 rounds | 30s | 10s | |
| 2B.One-Arm One-Leg Dumbbell Deadlift See Exercise Notes | 4 rounds | 30s | 10s | |
| 2C.Floor Calf Raise | 4 rounds | 30s | 10s | |
| 2D.Standing Hamstring Stretch with Alternating Knee Bend See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Goblet Squat | 4 rounds | 30s | 10s | |
| 3B.Frog Squat | 4 rounds | 30s | 10s | |
| 3C.Dumbbell Turkish Getup See Exercise Notes | 4 rounds | 30s | 10s | |
| 3D.Calf Stretch Elbows Against Wall See Exercise Notes | 4 rounds | 30s | 10s | |
Date Created: 4/9/2022, UTC
Last Updated: 4/9/2022, UTC
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