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Choose a load you can press cleanly for all work sets with one or two dumbbells, then scale the lower-body minutes by dropping the reps or moving to bodyweight squats. This is a great fit for a busy day or a quick lunch-break session, and a single dumbbell works perfectly if that’s all you have. Inspired by today's trends — No-Repeat Legs-and-Glutes Strength Workout Quads, Glutes, and Hamstrings | Fitness Blender.
press & pulse emom
- 8 Alternating Dumbbell Push Press @ 20lb
- 12 Goblet Squat @ 25lb
- 8 Alternating Dumbbell Push Press @ 20lb
- 10 Reverse Lunge @ 20lb
- 8 Alternating Dumbbell Push Press @ 20lb
- 12 Goblet Squat @ 25lb
- 8 Alternating Dumbbell Push Press @ 20lb
- 10 Reverse Lunge @ 20lb
- 8 Alternating Dumbbell Push Press @ 20lb
- 12 Goblet Squat @ 25lb
- 8 Alternating Dumbbell Push Press @ 20lb
- 10 Reverse Lunge @ 20lb
- 8 Alternating Dumbbell Push Press @ 20lb
- 12 Goblet Squat @ 25lb
- 8 Alternating Dumbbell Push Press @ 20lb
- 10 Reverse Lunge @ 20lb
EQUIPMENT
dumbbells
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