45 minute intermediate lower body workout with dumbbells

Here's everything you need to try our 45 minute intermediate lower body workout with dumbbells. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • DB B-Stance Squat
  • Circuit 2
  • DB B-Stance Straight Leg Deadlift
  • DB Cross Body Straight Leg Deadlift
  • Circuit 3
  • DB Lateral Lunge
  • DB Walking Lunge

Circuit 1

Complete this round 3 times.

DB B-Stance Squat

Complete 8 repetitions

Buy Dumbbells
Primary
Lower Body
Squat

Coaching Tips For DB B-Stance Squat

Follow these cues to perform DB B-Stance Squat correctly:

  • Keep torso angle as verticle as possible
  • The back leg acts as a guide, keep just the toes on the floor, the back knee diagonal and ensure it stays high.

Circuit 2

Complete this round 3 times.

DB B-Stance Straight Leg Deadlift

Complete 8 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For DB B-Stance Straight Leg Deadlift

Follow these cues to perform DB B-Stance Straight Leg Deadlift correctly:

  • Make sure you keep the supporting foot facing outward and on your tip toes
  • Only hinge to where your able to maintain an arch in the lower back.

DB Cross Body Straight Leg Deadlift

Complete 12 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For DB Cross Body Straight Leg Deadlift

Follow these cues to perform DB Cross Body Straight Leg Deadlift correctly:

  • Bend at the knees and the hips, bring the opposite hand to the opposite foot, bend at the spine and reach as far as able.

Circuit 3

Complete this round 3 times.

DB Lateral Lunge

Complete 7 repetitions

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Secondary
Lower Body
Squat

Coaching Tips For DB Lateral Lunge

Follow these cues to perform DB Lateral Lunge correctly:

  • Keep the torso upright
  • Keep feet facing forward and the knee in line with the toes
  • Don't let the knee travel to the side.

DB Walking Lunge

Complete 8 repetitions

Buy Dumbbells
Primary
Lower Body
Squat

Coaching Tips For DB Walking Lunge

Follow these cues to perform DB Walking Lunge correctly:

  • Find natural front rack with the DB
  • Keep the front knee over the ankle and gently touch the back knee to the floor
  • Use the front leg to lift from the floor.

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This workout was made by Sean Klein

Sean Klein

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