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gf11 Lower Body | Dumbbell Strength Circuit Workout

Welcome to my lower body strength workout with dumbbell exercises. 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

This workout begins with a 1-minute warm up and moves into a 4×3 circuit where 4 exercises are performed for 3 total rounds. There are 10 seconds rest between each movement. The final minute is all goblet squats. I used 15 lb dumbbells.

Full 11-minute Workout Video:

Workout Breakdown:

PART 1: Circuits (9 minutes)

Perform the four exercises in sequence for 35s each, taking 10s rest in between. Then do 2 more rounds of that (3 rounds total).

Side Lunge with High Pull

Step out to one side into a bent knee and stick butt back. Weight is in opposite hand hanging down. Step the bent leg back in and pull weight up to the chest. Return arm to the starting position.
Modification: Use light weights or no weights
Progression: Use heavier weight or add a knee lift
Be careful: Keep knees behind toes on the lunges

Front Lunge with Twist

Holding a single dumbbell to the chest, step forward into a front lunge as you twist over the front leg. Return to the starting position. Repeat on opposite side.
Modification: Eliminate the weight and/or twist
Progression: Hold the weight out with straight arms
Be careful: Keep knees behind toes on the lunges

Frogger

Crouch down in a deep squat with tailbone pointed toward the floor and chest up. Jump both legs back into a plank. Jump back into the crouched position.
Modification: Eliminate weights
Progression: Lift weights a few inches off the floor after each rep
Be careful: Keep butt down using legs to squat (vs back)

1/2 Squat 1/2 Deadlift

With weight in one hand, lift that same leg while hinging forward at the hip, squat the supporting leg and lower weight. Return to a 1-leg standing position and repeat.
Modification: Kickstand the elevated leg for help with balance
Progression: Keep leg elevated and squat lower with heavier weight
Be careful: Keep back straight

PART 2: Finisher (1 minute)

Perform as many reps as possible

Goblet Squat with Overhead Press

Stand with feet shoulder width apart and hands holding one dumbbell like a goblet. Squat low with tailbone pointed toward the floor. Stand while pushing weight into an overhead press.
Modification: Reduce range of motion
Progression: Squat lower or lift heavier
Be careful: Squat with legs not back (do not bow)

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