Dumbbell Leg Endurance — Session 05

45-minute beginner strength workout for leg endurance, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust resis

Duration

45 min

Difficulty

beginner

Equipment

dumbbells

Muscle groups

biceps, chest, core, glutes, grip, quads, shoulders, triceps

Exercises

1. 1. Dumbbell floor press

   2 sets · 8-12 reps

   Lower elbows gently to floor and press without flaring. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Dumbbell shoulder press

   2 sets · 8-12 reps

   Press overhead without over-arching the lower back. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Dumbbell suitcase carry

   2 sets · 30-45 sec reps

   Walk tall without leaning toward the weight. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Dumbbell hammer curl

   2 sets · 8-12 reps

   Keep elbows still and palms facing inward. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Dumbbell goblet squat

   2 sets · 8-12 reps

   Hold one dumbbell close to chest and squat with heels planted. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Dumbbell step-up

   2 sets · 8-12 reps

   Step onto a stable platform and control the descent. Rest 45-90 seconds between sets; use a load that allows controlled technique.