80 min 2 x Dumbbell 1 x Dumbbell Bodyweight Quads, Back (Lower), Hamstrings, Obliques, Abs, Glutes, Hip Flexors, Calves Circuit Workout
By Myworkouts
 | Advanced (3+ years) |
 | 79 minutes/day |
 | Build Muscle, Gain Strength, Increase Stamina |
 | 2 x Dumbbell, 1 x Dumbbell, Bodyweight Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Quads, Back (Lower), Hamstrings, Obliques, Abs, Glutes, Hip Flexors, Calves
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Dumbbell Reverse Lunge See Exercise Notes | 4 rounds | 30s | 10s | |
| 1B.Dumbbell Deadlift | 4 rounds | 30s | 10s | |
| 1C.Dumbbell Russian Twist (on Floor) | 4 rounds | 30s | 10s | |
| 1D.Kneeling Abdominal Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.Alternating Dumbbell Lunge | 4 rounds | 30s | 10s | |
| 2B.Single-Leg Romanian Deadlift with Dumbbells See Exercise Notes | 4 rounds | 30s | 10s | |
| 2C.Plank Dumbbell Pull Through | 4 rounds | 30s | 10s | |
| 2D.Standing Twist See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Dumbbell Alternating Side Lunge | 4 rounds | 30s | 10s | |
| 3B.Stiff-Legged Dumbbell Deadlift | 4 rounds | 30s | 10s | |
| 3C.Side Plank with Torso Rotation See Exercise Notes | 4 rounds | 30s | 10s | |
| 3D.Upward Facing Dog See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Prone Manual Hamstring See Exercise Notes | 4 rounds | 30s | 10s | |
| 4B.Dumbbell Romanian Deadlift | 4 rounds | 30s | 10s | |
| 4C.Dumbbell Side Bend | 4 rounds | 30s | 10s | |
| 4D.Floor Abdominal Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
| 5A.Kneeling Glute Kickback With Dumbbell See Exercise Notes | 4 rounds | 30s | 10s | |
| 5B.Standing Two Dumbbell Calf Raise | 4 rounds | 30s | 10s | |
| 5C.Dumbbell Rollouts | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
| 6A.Dumbbell Straight-Leg Deadlift | 4 rounds | 30s | 10s | |
| 6B.Dumbbell Calf Raises | 4 rounds | 30s | 10s | |
| 6C.Twisting Situp (arms crossed) | 4 rounds | 30s | 10s | |
| 6D.Overhead Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Date Created: 2/15/2022, UTC
Last Updated: 2/15/2022, UTC
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