Intermediate Legs Lose Fat Workout — Dumbbell

Intermediate dumbbell leg workout for fat loss, focusing on compound and isolation movements for toned results.

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

Exercise Breakdown (9 exercises)

  1. 1. Dynamic Warm-up: Leg Swings (forward/backward & side-to-side)
    2 sets · 15 per leg reps · 30s rest
  2. 2. Dynamic Warm-up: Walking Lunges with Torso Twist
    2 sets · 10 per leg reps · 30s rest
  3. 3. Dumbbell Goblet Squat
    3 sets · 10 reps · 60s rest
  4. 4. Dumbbell Romanian Deadlift
    3 sets · 10 reps · 60s rest
  5. 5. Dumbbell Walking Lunges
    3 sets · 10 per leg reps · 60s rest
  6. 6. Dumbbell Calf Raises
    3 sets · 15 reps · 45s rest
  7. 7. Dumbbell Glute Bridges
    3 sets · 12 reps · 45s rest
  8. 8. Static Stretch: Quad Stretch
    1 sets · 30s per leg reps · N/A rest
  9. 9. Static Stretch: Hamstring Stretch
    1 sets · 30s per leg reps · N/A rest

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