30 minute beginner lower body workout with dumbbells and a resistance band
Here's everything you need to try our 30 minute beginner lower body workout with dumbbells and a resistance band. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.
- Circuit 1
- Banded Extensions
- DB 45 Degree Lunge
- Single Arm DB Rack Tall Kneeling to Standing
- Circuit 2
- DB Squat in Lunge
- DB Goblet Reverse Lunge
Circuit 1
Complete this round 3 times.
Banded Extensions
Complete 14 repetitions
Coaching Tips For Banded Extensions
Follow these cues to perform Banded Extensions correctly:
- Keep the hips high after the initial bend, feel the tension in the hamstrings
- Maintain an arch in the lower back.
DB 45 Degree Lunge
Complete 8 repetitions
Coaching Tips For DB 45 Degree Lunge
Follow these cues to perform DB 45 Degree Lunge correctly:
- Similar to a reverse lunge but with a diagonal step backward
- Keep the torso angle as straight as possible
- Use your full range of motion but do not stretch
- Touch the knee to the floor if your range of motion allows.
Single Arm DB Rack Tall Kneeling to Standing
Complete 6 repetitions
Coaching Tips For Single Arm DB Rack Tall Kneeling to Standing
Follow these cues to perform Single Arm DB Rack Tall Kneeling to Standing correctly:
- Find a stable DB front rack position
- Move slowly with control
- Gently plant the knee on the downward portion of the movement.
Circuit 2
Complete this round 3 times.
DB Squat in Lunge
Complete 10 repetitions
Coaching Tips For DB Squat in Lunge
Follow these cues to perform DB Squat in Lunge correctly:
- The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg
- Torso is slightly forward but stays in a fixed position.
DB Goblet Reverse Lunge
Complete 8 repetitions
The dumbbell goblet reverse lunge is a very effective unilateral squatting variation. This is perfect for at home training or beginners to intermediate individuals.
Benefits of DB Goblet Reverse Lunge
The main benefit of the dumbbell goblet reverse lunge is building strength and stability in the unilateral squat movement pattern and the leg musculature.
How To Do DB Goblet Reverse Lunge
- Start with the feet at hips-width apart and the dumbbell at the chest in the goblet position.
- Step back into a lunge and gently touch the knee to the floor.
- Keep the torso upright and back straight throughout, with a slight forward leaning torso angle.
- Step back to the starting position.
Coaching Tips For DB Goblet Reverse Lunge
Follow these cues to perform DB Goblet Reverse Lunge correctly:
- Keep front knee fixed over the ankle, torso slightly forward but stays fixed
- Create a wide stance to make balance easier
- Gently touch the knee to the floor and lift yourself with the front leg.
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This workout was made by Sean Klein
Sean Klein
