Gym Barbell Push and Pull — Build 38
30-minute intermediate strength session focused on push and pull. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust
Home Dumbbells Legs and Glutes — Foundation 29
20-minute beginner strength session focused on legs and glutes. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust
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Build My Fitness Plan- Duration
- 20 min
- Difficulty
- beginner
- Equipment
- dumbbell, dumbbells
- Muscle groups
- calves, glutes, hamstrings, quads
Exercises
1. Dumbbell goblet squat
2 sets · 8-10 reps
Hold weight close to chest and squat with controlled depth. Rest 45-90 seconds between sets as needed.
2. Dumbbell Romanian deadlift
2 sets · 8-10 reps
Hinge from hips, keep weights close and spine neutral. Rest 45-90 seconds between sets as needed.
3. Reverse lunge
2 sets · 8-10 reps
Step backward softly and keep front knee tracking over toes. Rest 45-90 seconds between sets as needed.
4. Standing calf raise
2 sets · 8-10 reps
Rise through the balls of the feet, pause and lower slowly. Rest 45-90 seconds between sets as needed.
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