Dumbbell Legs & Core Workout

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 2-day, beginner, strength training program. There are two weekly sessions that need to be perform for at least 4-6 weeks. All exercise sessions are about an hour long and will use only dumbbells and a bench. There are 7 exercises for each training workout. Perform workout using other major muscle groups on the off days.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Thursday

Session 1 7 exercises, 45 mins

Dumbbell Bench Squat	3x12,10,8 reps	rest: 90s
Dumbbell Bulgarian Split Squat	3x8,6,4 reps	rest: 90s
Dumbbell Farmers Carry	1x0 reps • 45s	rest: 90s
Dumbbell Calf Raise	3x10 reps	rest: 60s
Dumbbell Seated Single-Leg Calf Raise	3x15 reps	rest: 60s
Dumbbell Wood Chop	3x10 reps	rest: 10s
Dumbbell Side Bend	3x8 reps	rest: 60s

Session 2 7 exercises, 45 mins

Dumbbell Reverse Lunge	3x10,8,6 reps	rest: 90s
Dumbbell Step-Up	3x8,6,6 reps	rest: 90s
Dumbbell Calf Raise	3x10 reps	rest: 60s
Dumbbell Seated Calf Raise	3x20,15,12 reps	rest: 60s
Dumbbell Rotational Decline Sit-Up	3x8 reps	rest: 60s
Plank with Alternating Knee Drive	2x0 reps • 45s	rest: 60s
Plank with Shoulder Taps	1x0 reps • 60s	rest: 60s