Leg Day 2: 32-Minute Dumbbell Workout
Leg Day 2 is a 32-minute dumbbell workout. You do four rounds of front squats and single-leg Romanian deadlifts, then finish with 21-15-9 thrusters and swings for time, with a 10 minute cap.
Tuesday bodyweight: Sprint Day →The workout
Warm-up (3:00)
Bodyweight squats, leg swings, a few easy single-leg hinges.
Block 1 (15:00)
8 sets in 4 rounds. Each round is a Dumbbell Front Squat set, then a Single-Leg Romanian Deadlift set, each on a 90-second clock, then a 60 second break.
| Exercise | Sets x reps | Load | Clock |
|---|---|---|---|
| Dumbbell Front Squat | 4 x 10 | 2 x 40 lbs (2 x 18 kg) | Work 0:55, rest 0:35Tempo 3-0-1 |
| Single-Leg Romanian Deadlift | 4 x 8 each leg | 2 x 30 lbs (2 x 14 kg) | Work 1:15, rest 0:15Tempo 3-0-1 |
Shake it out (1:00)
Walk it off. Set the dumbbells by your feet.
Block 2 (for time, 10:00 cap)
Do 3 rounds, counting 21, 15 and 9 reps of each exercise, as fast as you can. The clock stops at the 10:00 cap.
| Exercise | Round 1 | Round 2 | Round 3 | Load |
|---|---|---|---|---|
| Dumbbell Thruster | 21 | 15 | 9 | 2 x 20 lbs (2 x 9 kg) |
| Dumbbell Swing | 21 | 15 | 9 | 40 lbs (18 kg) |
Cooldown (3:00)
Quad and hip stretches. Let the heart rate come down.
How the timer works
Each set starts on a clock. You work for the work window, then rest until the next interval starts. Stagger plays low ticks in the last 3 seconds of work and brighter ticks in the last 5 seconds of rest, so you can follow it without looking at the screen.
For-time blocks count up against a cap. Tap Done after each round to log a split. A warning sounds at 60, 30 and 10 seconds left, and a horn sounds at the cap.
The screen stays on during the workout, and the back button pauses instead of quitting.
Exercises in this workout
Questions
How long does Leg Day 2 take?
About 32 minutes: a 3 minute warm-up, a 15 minute strength block of four rounds, a 1 minute shake out, a 10 minute finisher, and a 3 minute cooldown.
What does 21-15-9 mean?
You do 21 thrusters and 21 swings, then 15 of each, then 9 of each, as fast as you can within the 10 minute cap. Thrusters use a pair of 20 lb (9 kg) dumbbells and swings use one 40 lb (18 kg) dumbbell.
Do I need a bench?
No. Every move in Leg Day 2 is done standing, so you only need dumbbells and some floor.