Sizzle Fat and Build Stronger Legs With This 2-Part Dumbbell Workout

Andrew Tracey, Edward Cooper
·4-min read
Photo credit: adamkaz - Getty Images
Photo credit: adamkaz - Getty Images

From Men's Health

For the latest instalment of our exclusive at-home dumbbell plan, it's all about smoking your lower-body. In this low-kit home workout, we're offering you a welcome shot at redemption, encouraging you to go harder than you did two weeks ago. Give it your all and you'll be rewarded with a stronger, faster physique. That it'll sizzle away fat is just a welcome bonus. Here's what you've worked through so far:


Wednesday: Lower Body


Monday: Lower Body

Wednesday: Upper Body

Friday: Full Body


Monday: Upper-Body

Here's the gameplan. Grab your dumbbells or kettlebells — if you only have one weight, perform all reps of a movement on one side, and alternate each round — and familiarise yourself once more with the AMRAP (as many rounds as possible). Today, you'll grind through the following moves on a clock running from 15 minutes to 00:00, working your way around the exercises, mustering as many reps as possible in the timeframe. Rest as necessary.

As ever, form is crucial — so make sure you're working at a tempo and a weight that won't compromise your form. Once fatigue begins to creep in, don't be afraid to drop the reps.

Once the buzzer goes, take a short reprieve of four to five minutes, then jump straight into the second part of the workout, an EMOM (every minute on the minute) session. Start a stopwatch and, at the beginning of each minute, perform the prescribed reps of each movement, then rest for the remaining time.

You're going to alternate between exercises each minute. In the first minute, rep out the split squat jumps, hit goblet squats in the second minute and nail your jump squats in the third. Repeat for a total of four rounds for 12 minutes of work and be sure to make a note of your total reps for future reference.


A1. Dumbbell Front Rack Squat x 5-10

Clean your dumbbells onto your shoulders explosively 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.

A2. Dumbbell Deadlift x 5-10

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. Rest for four to five minutes and muster some strength for the second part of your session.

EMOM x 12 (Alternate minutes)

Min 1. 20 x Alternating split squat jump

Either hold your dumbbells at your sides if they’re light or go weightless for this one. Step one foot backward sinking into a deep lunge, with your rear knee lightly touching the floor (A). Explode upward, switching legs mid-air (B) to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each time. (left leg and right leg equals one rep.)

Min 2. 15 x Goblet squat

Hold your dumbbell or kettlebell 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.

Min 3. 10 x Jump squat with tuck

From standing, with your feet at shoulder width, bend your knees slowly to drop into a full squat (A). Try to keep your lower back flat at the bottom. Now, jump up and tuck your knees towards your chest (B). As you land, control your descent and slowly return to the squat position over a count of three.

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