Lower Body Strength with Dumbbells and Bench

When I started strength training in 2025, I did these moves with 5-10 lbs. weights. Now I’m at 15-25 lbs. Be mindful, no ego, no injuries, and maintain good form. The weight is one thing, but it’s how much stronger I feel that’s important.

Time: 45s active | 30s rest and 50s rest in between sets.

The Sequence

Warm up:

1. Down dog to lunge twist

2. Pogo hops

3. Sumo squats no weights

Block 1 (2x)

1. Sumo squats

2. Kickstand RDL to squat

Block 2 (2x)

1. Alt lateral knee bends

2. One leg RDL

Block 3 (2x)

1. Bulgarian squats

2. Hip thrusts

3. Weighted pistols