20-Minute Lower Body Burn Session

Overview

A fast lower body session using just dumbbells. Three circuits, 20 minutes, and legs that will remind you about this workout tomorrow when you take the stairs.

Circuit 1 (3 rounds, 60s rest)

• •Goblet Squat: 12 reps
• •Dumbbell Romanian Deadlift: 10 reps
• •Bodyweight Jump Squat: 8 reps

Circuit 2 (3 rounds, 60s rest)

• •Dumbbell Reverse Lunges: 10 per leg
• •Dumbbell Sumo Squat: 12 reps
• •Glute Bridge (with dumbbell on hips): 15 reps

Circuit 3 (2 rounds, 45s rest)

• •Wall Sit: 30 seconds
• •Calf Raise: 20 reps
• •Bodyweight Squat Hold (bottom position): 20 seconds

Notes

• •Use moderate dumbbells — you should be able to complete all reps but it should burn
• •The bodyweight movements provide active recovery between loaded exercises
• •Add this to any upper body training day for a quick lower body hit