Intermediate Hamstrings Lose Fat Workout — Dumbbell

Intermediate dumbbell workout for hamstring focus and fat loss. Optimize your glutes and legs!

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

Exercise Breakdown (9 exercises)

1. 1. Dumbbell Romanian Deadlift
   3 sets · 10 reps · 60s rest
2. 2. Dumbbell Glute Bridge
   3 sets · 12 reps · 60s rest
3. 3. Dumbbell Alternating Hamstring Curl (single leg)
   3 sets · 10 reps · 60s rest
4. 4. Dumbbell Sumo Squat
   3 sets · 10 reps · 60s rest
5. 5. Dumbbell Walking Lunge
   3 sets · 10 reps · 60s rest
6. 6. Russian Twists (with dumbbell)
   3 sets · 15 reps · 45s rest
7. 7. Plank
   3 sets · 60s reps · 30s rest
8. 8. Static Hamstring Stretch
   1 sets · 30s reps · 0s rest
9. 9. Quad Stretch
   1 sets · 30s reps · 0s rest

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