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Start here: Review the Exercise Instruction Sheet before beginning this workout.
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| Workout Type | Equipment Needed | Duration | Difficulty |
|---|---|---|---|
| Lower Body | Dumbbells | 30 min | Intermediate |
Your glutes, quads, and hamstrings are the biggest muscle group you've got — train them with real load and you're directly supporting bone density and metabolic rate, not just leg shape. This session leans on compound lifts first, isolation work second, exactly how a strength session should be built.
| Exercise | Sets | Reps | Weight | RPE |
|---|---|---|---|---|
| Dumbbell Squat | 4 | 8-10 | ___ | ___ |
| Romanian Deadlift | 4 | 8-10 | ___ | ___ |
| Reverse Lunge | 3 | 10-12 per leg | ___ | ___ |
| Dumbbell Hip Thrust | 3 | 12-15 | ___ | ___ |
| Goblet Lateral Step-Up | 3 | 10-12 per leg | ___ | ___ |
| Standing Calf Raise | 2 | 15-20 | ___ | ___ |
<aside> 💡 Form Tip: On the dumbbell hip thrust, drive through your heels and squeeze your glutes hard at the top — pause for a full second instead of bouncing through reps. That pause is where the mind-muscle connection actually builds.
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<aside> 🍗 Protein Pairing: Heavy lower-body work demands real recovery fuel. Try the Ground Turkey Taco Skillet from Metabolism Boost Recipes — a protein-forward dinner that won't leave your muscles shortchanged after a session like this.
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Next time: once your squat and Romanian deadlift both feel like RPE 7 or under, increase the load before you increase the reps.