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Complete Lower Body Workout with Dumbbells

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

1.1M views on YouTube · TIFF x DAN · February 2021

Squats, lunges, RDLs, calf raises and bridges, many with 1½ reps, then a squat drop set.

  • 40 min
  • Dumbbells, Yoga Block
  • Intermediate
  • 38 moves

The workout

Workout · 40s work · 20s rest

  1. High Squat
  2. 1½ Squat
  3. Curtsy Lunge, right
  4. 1½ Curtsy Lunge, right
  5. Suitcase Squat
  6. Staggered Suitcase Squat · right, then left
  7. Curtsy Lunge, left
  8. 1½ Curtsy Lunge, left
  9. Sumo Squat
  10. 1½ Sumo Squat
  11. Elevated Squat
  12. Sumo Squat Calf Raises
  13. Calf Raises
  14. Romanian Deadlift
  15. 1½ Romanian Deadlift
  16. Front Lunge, right
  17. Reverse Lunge, right
  18. Front to Back Lunge, right
  19. Staggered Romanian Deadlift, right
  20. 1½ Staggered Romanian Deadlift, right
  21. Staggered Romanian Deadlift to Kneel, right
  22. Front Lunge, left
  23. Reverse Lunge, left
  24. Front to Back Lunge, left
  25. Staggered Romanian Deadlift, left
  26. 1½ Staggered Romanian Deadlift, left
  27. Staggered Romanian Deadlift to Kneel, left
  28. Glute Bridge
  29. 1½ Glute Bridge
  30. Glute Bridge Pulse
  31. Hamstring Bridge
  32. Hamstring March
  33. Hamstring Hold
  34. Kneeling Hip Thrust
  35. Kneeling Hip Thrust, right
  36. Kneeling Hip Thrust, left
  37. High Squat · 2 DBs
  38. Goblet Squat · 1 DB
  39. Air Squat

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