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.
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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:
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
Rounds 4 & 8: Hand to Hand Squats
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.