Beginner Hamstrings Lose Fat Workout — Dumbbell

Beginner dumbbell workout for fat loss focusing on hamstrings. Includes RDLs, lunges, and core.

Level: beginner · Muscle group: hamstrings · Equipment: dumbbells · Duration: 30 min

Exercise Breakdown (8 exercises)

  1. 1. Dumbbell Romanian Deadlifts
    3 sets · 12-15 reps · 60s rest
  2. 2. Dumbbell Glute Bridges
    3 sets · 15-20 reps · 60s rest
  3. 3. Dumbbell Walking Lunges
    3 sets · 10-12 per leg reps · 60s rest
  4. 4. Dumbbell Hamstring Curls (lying on floor)
    3 sets · 15-20 reps · 60s rest
  5. 5. Glute Kickbacks (bodyweight, focus on hamstring squeeze)
    3 sets · 15-20 per leg reps · 45s rest
  6. 6. Plank with Hamstring Rock
    3 sets · 30s hold, rock back/forth 10-15 times reps · 45s rest
  7. 7. Bird Dog
    3 sets · 10-12 per side reps · 45s rest
  8. 8. Quadruped Hip Extensions
    3 sets · 15-20 per leg reps · 45s rest

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