45 minute intermediate lower body workout with dumbbells and a resistance band

Here's everything you need to try our 45 minute intermediate 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Wide Stance Crush Grip DB Straight Leg Deadlift
  • Circuit 2
  • DB Lateral Lunge
  • Banded Hamstring Curl
  • DB Narrow Stance Squat
  • Circuit 3
  • DB B-Stance Squat
  • DB B-Stance Straight Leg Deadlift

Circuit 1

Complete this round 4 times.

Wide Stance Crush Grip DB Straight Leg Deadlift

Complete 10 repetitions

Coaching Tips For Wide Stance Crush Grip DB Straight Leg Deadlift

Follow these cues to perform Wide Stance Crush Grip DB Straight Leg Deadlift correctly:

  • Maintain an arch in the lower back throughout
  • Fold into the hips, feeling tension in the hamstrings.

Circuit 2

Complete this round 3 times.

DB Lateral Lunge

Complete 7 repetitions

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.

Banded Hamstring Curl

Complete 14 repetitions

Coaching Tips For Banded Hamstring Curl

Follow these cues to perform Banded Hamstring Curl correctly:

  • Attach the band just above the ankles, curl towards the glutes
  • Don't add much speed
  • Focus on contracting the hamstrings.

DB Narrow Stance Squat

Complete 16 repetitions

Coaching Tips For DB Narrow Stance Squat

Follow these cues to perform DB Narrow Stance Squat correctly:

  • Emphasise use of your quadriceps
  • Feet are not touching but much closer than traditional squat
  • Do not force depth but use your full range of motion.

Circuit 3

Complete this round 3 times.

DB B-Stance Squat

Complete 8 repetitions

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.

DB B-Stance Straight Leg Deadlift

Complete 8 repetitions

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.

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This workout was made by Sean Klein

Sean Klein

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