This dumbbell circuit works your whole body with a focus on your legs in just 30 minutes.
Justine Zwiebel / BuzzFeed
This workout has two parts: Circuit A (the full-body workout) and Circuit B (the targeted legs circuit).
Here’s how it works:
1. Do 5 complete rounds of Circuit A, resting 60 seconds between each round. 2. Before you start Circuit B, rest for 60 seconds. 3. Do 3 rounds of Circuit B, resting 60 seconds between each round. 4. You’ve completed the Full-Body + Legs workout!
Circuit A:
Do 8 walking lunges (alternating sides):
Lauren Zaser / BuzzFeed
• Keep your body in a straight line from your shoulder to your back knee. • Keep your back knee about an inch off the floor. • Maintain a neutral neck position by keeping your gaze forward and slightly down.
Do 8 push-ups:
Lauren Zaser / BuzzFeed
• Place your hands under your shoulders. • Keep your body in a straight line from your head to your heels. • Keep your elbows close to your body. • Don’t lift your hips or let your butt sag. • If a regular push-up is too challenging, do an instead.
Do 8 dumbbell glute bridges:
Lauren Zaser / BuzzFeed
• Push through your heels to lift your hips off the floor. • Keep your feet flat and your back straight. • Don’t push so high that your back arches.
Do 8 side forearm plank lifts (per side):
Lauren Zaser / BuzzFeed
• Keep the body as straight as possible. • Squeeze your butt and abs. • Keep your top shoulder back. • Don’t bend or rotate.
Do 8 bent-over dumbbell rows:
Lauren Zaser / BuzzFeed
• Keep the back straight and core tight. • Keep your elbows close to your body. • Don’t move through the lower body or torso.
Circuit B:
Do 10 to 12 Romanian deadlifts:
Lauren Zaser / BuzzFeed
• Maintain a flat back and tight core. • Bend over hinging at the hips; go only as low as your mobility allows. • Use your hamstrings to pull yourself back up.
Do 10 to 12 clamshells (per side):
Lauren Zaser / BuzzFeed
• Choose a position for your feet and knees that allows you to feel the movement in your glutes (on the side of the lifting leg). • Drive the knee up and back hard. • Keep the rest of your body still.
Do 10 to 12 single-leg glute bridges (per side):
Lauren Zaser / BuzzFeed
• Push through your heel to lift the other leg. • Keep your feet flat and your back straight. • Don’t push so high that your back arches.
Lauren Zaser / Justine Zwiebel / BuzzFeed
A few things to know about this workout:
• This workout is part of BuzzFeed’s — four weeks worth of strength and cardio workouts designed by trainer Jessi Kneeland of ReModel Fitness, along with four weeks worth of . Learn how to do the challenge and jump into it anytime.
• When selecting which dumbbells to start with, there’s a simple rule of thumb: Choose a weight you can lift with perfect form for the number of reps prescribed plus one or two more. If you think you can do more than two additional reps with perfect form, you should go up in weight.
• The dumbbell exercises can be done as bodyweight-only exercises if they’re too challenging to do as written (or if you don’t have access to weights).
Special thanks to our fitness models Noelle Nieva and Josh Martinez, and to Rogue Fitness for providing dumbbells.
