Workout Routines

The legs and intervals beginner workout to build muscle fast

It doesn't matter if you're just getting started in the gym, you can start to stack on size with this beginners-friendly routine.

Dumbbell Plie Squat
Duration 30
Exercises 5
Equipment Yes

We get it. Getting started in the gym can be intimidating. But with the right set of approachable, muscle-building moves, it doesn't have to be.

Typically a legs routine would include barbell squats, but, for some beginners, picking up the barbell straight off the bat can be a bit much too soon. So we've replaced the traditional barbell squat with a dumbbell squat to slowly progress you into the movement pattern.

This five-move routine will ease your muscles into pushing and growing, while getting you mentally prepared to work your way up to more challenging workouts.

The legs and intervals workout for beginners Build muscle fast

Exercise 1.

Dumbbell Squat You'll need: Dumbbells How to
Dumbbell Squat thumbnail
3 sets
10 reps
-- rest

Exercise 2.

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
3 sets
5 (each leg, each direction) reps
-- rest
Do both forward and reverse lunges.

Exercise 3.

Plie squat You'll need: Dumbbells How to
exercise image placeholder
3 sets
10 reps
-- rest
Hold a set of dumbbells.

Exercise 4.

Dumbbell Step-Up You'll need: Dumbbells How to
Dumbbell Step-Up thumbnail
3 sets
10 reps
-- rest

Exercise 5.

Burpee You'll need: No Equipment How to
Burpee thumbnail
1 sets
50 reps
-- rest
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