If you want to train legs but don’t want to go to the gym, this simple dumbbell and bodyweight workout is the session for you.

How To:

Do 5 rounds of the following:

Minute 1: DB Goblet Squat or Air Squat
Minute 2: DB Romanian Deadlift
Minute 3: Walking Lunge
Minute 4: Rest

Try This 3-Move Dumbbell & Bodyweight Legs Workout | Men's Fitness UK

1a. Goblet Squat

  • Start with your feet just outside hip-width, toes slightly turned out, holding a dumbbell by one end close to your chest.
  • Pull your ribs down and brace your core.
  • While keeping your chest lifted, send your hips backwards and bend your knees to descend.
  • Squeeze your glutes and push the floor away with your heels to return to standing.

Try This 3-Move Dumbbell & Bodyweight Legs Workout | Men's Fitness UK

1b. DB Romanian Deadlift

  • Start with your feet hip-width apart with two dumbbells resting on your thighs.
  • Pull your shoulders down and back and engage your lats (imagine squeezing a tennis ball under each arm).
  • Soften your knees, push your hips backward and let your chest descend, while keeping your core engaged and back straight.
  • Pull through your hamstrings and squeeze your glutes to return to standing.

Try This 3-Move Dumbbell & Bodyweight Legs Workout | Men's Fitness UK

1c. Walking Lunge

  • Start with your feet hip-width, holding two dumbbells at your sides.
  • Engage your core and take a long stride forward, keeping your torso upright and allowing your back knee to stop just above the floor.
  • Drive through your front heel, while simultaneously pushing away the floor with your back foot to join your legs and return to standing.
  • Repeat on the other leg.

Matt Wilman is head coach at F45 Milton Keynes Central