Dumbbell Only: Lower Body Interval

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Throw out the repetitions for this week and work your sets using time only. Following a brief warm-up, you'll go through a series of dumbbell exercises designed for the lower body.

The program includes 2 days used to start and finish your training week.

Stay Strong with Jefit

Michael Wood, CSCS
Jefit Team Member

Monday
Saturday

Workout Day #1 9 exercises, 28 mins

Jump Rope	1x0 reps • 180s	rest: 30s
Iron Cross Stretch	1x0 reps • 40s	rest: 20s
Bird Dog	1x0 reps • 40s	rest: 20s
Scorpion	1x0 reps • 40s	rest: 20s
Dumbbell Walking Lunge	1x0 reps • 40s	rest: 60s
Dumbbell Reverse Lunge	3x0 reps • 40s	rest: 60s
Dumbbell Plie Squat	3x0 reps • 40s	rest: 60s
Dumbbell Step-Up	3x0 reps • 40s	rest: 60s
Jump Rope	1x0 reps • 180s	rest: 60s

Workout Day #2 8 exercises, 24 mins

Jump Rope	1x0 reps • 180s	rest: 0s
Bird Dog	1x0 reps • 30s	rest: 20s
Iron Cross Stretch	1x0 reps • 30s	rest: 20s
Scorpion	1x0 reps • 30s	rest: 20s
Dumbbell Stiff-Leg Deadlift	3x0 reps • 35s	rest: 60s
Dumbbell Squat	3x0 reps • 35s	rest: 60s
Dumbbell Jump Squat	3x0 reps • 20s	rest: 60s
Jump Rope	1x0 reps • 180s	rest: 60s