Advanced Lower Body Lose Fat Workout — Dumbbell

Advanced 30-minute dumbbell lower body workout for fat loss, focusing on compound lifts and progressive overload. NASM-CPT approved.

Level: advanced · Muscle group: lower-body · Equipment: dumbbells · Duration: 30 min

Exercise Breakdown (9 exercises)

  1. 1. Warm-up: Cat-Cow
    2 sets · 10 reps · 30s rest
  2. 2. Warm-up: Glute Bridges
    2 sets · 15 reps · 30s rest
  3. 3. Dumbbell Goblet Squat
    4 sets · 6 reps · 75s rest
  4. 4. Dumbbell Romanian Deadlift
    4 sets · 8 reps · 60s rest
  5. 5. Dumbbell Walking Lunges
    3 sets · 10 reps · 60s rest
  6. 6. Dumbbell Single-Leg Romanian Deadlift
    3 sets · 8 reps · 60s rest
  7. 7. Dumbbell Calf Raises
    3 sets · 12 reps · 45s rest
  8. 8. Cooldown: Quad Stretch
    2 sets · 30s reps · 20s rest
  9. 9. Cooldown: Hamstring Stretch
    2 sets · 30s reps · 20s rest

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