Dumbbell Leg Endurance — Session 18

55-minute advanced 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

55 min

Difficulty

advanced

Equipment

dumbbells

Muscle groups

back, biceps, core, glutes, grip, quads, shoulders, triceps, upper back

Exercises

1. 1. Dumbbell suitcase carry

   4 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.

2. 2. Dumbbell goblet squat

   4 sets · 8-10 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.

3. 3. Dumbbell reverse fly

   4 sets · 8-10 reps

   Hinge forward and open arms without shrugging. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Single-arm dumbbell row

   4 sets · 8-10 reps

   Brace on a stable surface and pull elbow toward hip. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Dumbbell overhead triceps extension

   4 sets · 8-10 reps

   Keep upper arms steady as elbows bend. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Dumbbell hammer curl

   4 sets · 8-10 reps

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