Workout Routines

Today's Workout 30: The dumbbell-only routine to build up your legs and back

Pick up a pair of dumbbells and don't put them down until the muscles in your lower body and upper back are thoroughly exhausted.

Man Does Dumbbell Reverse Fly Exercise During Back Workout
Duration 30-45
Exercises 3
Equipment Yes

This dumbbell circuit is the ultimate two-in-one routine, incorporating exercises that'll target both your leg and back muscles.

A starting round of dumbbell half-rotation raises and bentover reverse flyes will primarily work to bulk up your delts, traps, and biceps. But the work doesn't stop there—a finishing set of dumbbell overhead lunges will especially challenge your quads and glutes, while also utilizing the muscles in your upper body.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 seconds. Repeat the entire circuit for 5 to 10 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

For a complete archive of our daily quick-hit routines, go to

Today's Workout 30 The dumbbell-only routine to work your legs and back (do 5-10 rounds)

Exercise 1.

Front Raise You'll need: Resistance Band How to
Front Raise  thumbnail
-- sets
10 reps
-- rest

Exercise 2.

Bentover Reverse Flye You'll need: Dumbbells How to
Bentover Reverse Flye thumbnail
-- sets
10 reps
-- rest

Exercise 3.

Overhead Lunge You'll need: Barbell How to
Overhead Lunge thumbnail
-- sets
10 reps
30 sec. rest