All you’ll need for this lower body workout is a set of dumbbells! The heavier your dumbbells are, the less reps you’ll need to do for each exercise.
Adjust the rep ranges to your fitness level, and make sure that you’re doing each rep with proper form. If your form breaks down, you’re doing too many reps! Stop 1-2 reps before fatigue. Make sure you warm up / prime your body before getting started.
This workout uses supersets. Perform each exercise in the superset one after another, and then rest 30 seconds. Repeat the superset 3 times total. After you’ve completed the superset 3 times, rest 1 minute before moving onto the next superset.
For straight sets, perform one set of reps, rest 30 seconds, and then repeat for the prescribed number of sets. After completing all sets of the given exercise, rest 1 minute before moving onto the next exercise.
Bodyweight Squats, 10-15 reps (video), 3 sets
Dumbbell Romanian Deadlift, 10-15 reps (video)
Dumbbell Reverse Lunge, 8-15 reps each side (video)
Dumbbell Goblet Squat, 8-15 reps (video)
Dumbbell Side Lunge, 8-15 reps each side (video)
Dumbbell Glute Bridge, 8-15 reps (video)
Dumbbell Hamstring Curl, 10-20 reps (video)
Dumbbell Staggered Stance Romanian Deadlift, 8-15 reps each side (video), 3x total
Bulgarian Split Squats, 8-15 reps each side (video), 3x total
Jump Squats, 10-20 reps (video), 3x total