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gf11 Lower Body & Core | Dumbbell Strength Interval Workout

Welcome to my lower body and core strength workout with dumbbells. In this blog, I have included short demos of each of the exercises from the workout with progressions and modifications to suit most fitness levels. You can also dive right into the 11-minute workout if you don’t need the demos.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Exercise mat
Interval timer
Water bottle
Dumbbells-Light
Dumbbells – Heavy
Gloves

Before You Begin

Following a 1-minute warmup, this workout begins with a 6 minute Tabata with 30s work / 15s rest intervals. There are 4 exercises and the sequence is repeated twice. Following a short break, the workout concludes with a 3-minute AMRAP (as many rounds as possible) where 3 new challenging exercises are introduced. You will need a set of medium dumbbells. I used 15 pounds.

Full 11-minute Workout Video:

Workout Breakdown:

PART 1: Tabata (6 minutes)

Perform each exercise for 30 seconds. Rest 15 seconds between exercises. There are 8 total rounds.

Rounds 1 & 5: High to Low Lunges

Holding one dumbbell in both hands twist to one side wall and lower into a lunge, extend the arms down to the front foot. Stand and twist to the opposite side wall while reaching straight arms out and up.
Modification: Eliminate weight and/or reduce range of motion
Progression: Use heavier weight or medicine ball
Be careful: Pivot toes freely to avoid twisting at the knees

Rounds 2 & 6: Pullover Leg Lowers

Lying supine with straight arms and legs, raise the arms and legs to the ceiling and lower back down to the floor.
Modification: Do the arms or legs motions only, instead of both
Progression: Add a dumbbell and lift head, neck and shoulders up
Be careful: Keep low back pressed to the mat at all times

Rounds 3 & 7: Side-lying V-ups

Lying on one side, open the hips to the ceiling. Press off the bottom arm and raise both legs together bringing the thighs to the chest. Lower to the starting position.
Modification: Lift the top leg only, keep bottom leg on the mat
Progression: Hold a dumbbell to the top shoulder, rise up off the supporting elbow onto the hand
Be careful: Adequately support the lower back with the bottom arm

Rounds 4 & 8: Hand to Hand Squats

Lower into a squat by hinging forward at the hips and bringing one straight arm forward in front of the opposite foot. Return to the starting position and repeat on the other side.
Modification: Reduce the range of motion of the squat or hip hinge
Progression: Hold a dumbbell and/or rise to the toes after the squat
Be careful: Keep back straight

PART 2: AMRAP (3 minute)

Perform four reps of each of the three exercises. Repeat that sequence for as many rounds as possible (AMRAP) in three minutes.

Devil’s Press

Crouch down with hands on the floor and jump the feet back to plank. Perform two rows and a pushup. Jump the feet back to the hands. Swing the arms between the legs and then straight up overhead.
Modification: Step back (vs jump) and/or perform rows and pushups on the knees
Progression: Use heavy weights
Be careful: Maintain good plank form on the rows and pushups

Lighthouse

Stand with feet shoulder width apart and hands holding one dumbbell with arms mostly straight out in front at shoulder level. Pivot the feet and twist the body from one side wall to the other, using the weighted arms as momentum.
Modification: Bend the arms and pull the weight close to the body
Progression: Straighten the arms
Be careful: Pivot toes freely to avoid twisting at the knees

Curtsy with Dead Lift

Stand with feet shoulder width apart and place one foot behind and beyond the other foot while lowering the back knee. The back knee should be aligned behind the front knee. Step back to the starting position. Hinge at the hip and with straight legs, lower the torso and let the weights move toward the floor. Return to the starting position.
Modification: Reduce range of motion or drop weights
Progression: Use heavier weights and/or touch knee to ground on lunge
Be careful: Keep back straight at all times

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