Have You Got the Legs for Our Lunge Challenge?

muscular man training his legs, doing lunges with heavy dumbbells in modern gym healthy lifestyle concept
Build Stronger Legs from Home with Just DumbbellsVladimir Sukhachev - Getty Images

Training your upper body from home is a breeze, at least logistically. You can push, pull, curl and even row relatively light dumbbells and see some pretty good returns on those reps. But training your lower body can feel like an altogether different animal— with heavy squats and deadlifts off the menu for a lot of us, and endless rows of quad burning machines an even more distant dream, the idea of building bigger pins from the (dis)comfort of your own garage can seem like a non-starter.

The answer? Turn up the volume. Literally. What you lack in weight you can make up for in reps, and this 300 rep dumbbell leg burner has those in abundance.

Grab the heaviest bells you can muster and work your weight through our lunge and squat ‘chipper’— chipping away at the reps, resting only as necessary to keep your form on point, but keeping that intensity sky high.

Keep track of how many total sets it takes you to perform each movement. Once you can complete a movement in 5 sets of 20 reps, taking only short breaks, it’s time for some bigger ‘bells.

The Workout

1/ Alternating reverse lunge x100

leg, human body, shoulder, human leg, elbow, standing, joint, chest, knee, facial hair,
leg, human body, shoulder, human leg, elbow, standing, joint, chest, knee, facial hair,

Stand tall (A). Keeping your chest up at all times, take a step backward with one leg, bending your front knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg (each leg equals one rep)

2/ Alternating forward lunge x100


Keep your dumbbells in hand and your torso upright (A). This time take a step forward with one leg, bending the at the knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg.

3/ Goblet squat x100

shoulder, elbow, human leg, physical fitness, wrist, knee, muscle, chest, active shorts, trunk,
shoulder, elbow, human leg, physical fitness, wrist, knee, muscle, chest, active shorts, trunk,


Drop one of your dumbbells and hold the remaining bell close to your chest (A). Sink your hips back and descend into a squat (B). Your elbows should come in between your knees at the bottom. Drive back up, tensing your glutes at the top. Repeat. Push yourself through these, you can probably do more than you think.

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