Ignite Your Metabolism with this High-Rep, Home Workout Dumbbell Scorcher

Andrew Tracey
·2-min read
Photo credit: MoMo Productions
Photo credit: MoMo Productions

From Esquire

This workout won’t just build visibly bigger and stronger legs, but hitting the large muscles in your lower body at a high intensity is a sure-fire way to seriously ramp up your calorie burn. Get this one out of the way at the beginning of the week while your willpower is still high and it’s plain sailing from here.

You’re going to be working in a ‘descending ladder' format, performing 20 reps of each exercise, followed by 19 of each, then 18, all of the way down to one. Rest only as necessary to maintain good form, but focus on your tempo and maintain tension in the working muscles throughout to ensure you're training safely.

1) Dumbbell Forward Lunge x 20-1

Standing tall, grab a set of dumbbells and hold them with straight arms by your sides (A). Keeping your chest up at all times, take a long step forward 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.

2) Dumbbell Deadlift x 20-1

With your dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement, think of them as hooks.

3) Dumbbell Front Rack Squat x 20-1

After your final deadlift, clean your dumbbells onto your shoulders and take a deep breath (A). Now, drive your hips back and sink down into a squat, your thighs parallel to the floor (B). Drive upward, and go again.

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