Duration: 43 minutes
A beginner leg day with just dumbbells and a bench. The first superset trains the quads with a goblet squat and lunge; the second works the back of the legs with a light dumbbell deadlift, hip thrust and calf raise. Keep the deadlift light and controlled while you learn the hinge. Progress by adding reps to the top of each range, then reach for heavier dumbbells. Fits the leg day of a 3-day dumbbell PPL.