Whether you’re facing down a busy gym with the limited machines and pieces of equipment, or just looking for a low-kit home leg workout, this dumbbell giant set session ticks all of the boxes for bigger, stronger legs and more stamina.
Hitting your legs from front back and throwing a unilateral move into the mix for balanced strength and symmetry, this workout uses the AMRAP (as many reps as possible) format, pushing you to your absolute limits and leaving you with a target to beat next time.
After a thorough warm-up, set a timer for 20 minutes and work your way through as many rounds as possible of the following circuit, resting only as necessary to keep your form tight and burpees explosive.
Dumbbell Front Squat x 10
Clean a pair of dumbbells onto the front of your shoulders (A). From here, drop into a front squat, until your thighs pass parallel to the ground (B), before driving back up. Keep your core tight throughout and keep the reps explosive.
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Dumbbell Deadlift x 10
After your squats, drop your bells to the floor just outside your feet, hinging down to grip them with a flat back and neutral spine (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement, think of them as hooks.
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Reverse Lunge x 10 (per leg)
Stand tall after your final deadlift, hold your dumbbells with straight arms by your sides (A). Keeping your chest up at all times, take a step backward with one leg, bending your front knee until the back knee touches the ground (B). Stand up explosively, pause, and repeat with the other leg. Complete 20 total reps.
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Burpees x 10
After your final lunge drop your dumbbells immediately squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands-on head (B).
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