Leg Day: 32-Minute Dumbbell Workout
Leg Day is a 32-minute dumbbell workout built on goblet squats and Bulgarian split squats in four rounds, finished with a 10-minute alternating snatch and mountain climber chipper counted 22-16-10.
The workout
Warm-up (3:00)
Bodyweight squats, leg swings, a few easy lunges.
Block 1 (15:00)
8 sets in 4 rounds. Each round is a goblet squat set, then a Bulgarian split squat set, each on a 90-second clock, then a 60 second break.
| Exercise | Sets x reps | Load | Clock |
|---|---|---|---|
| Goblet Squat | 4 x 12 | 50 lbs (23 kg) | Work 0:50, rest 0:40Tempo 3-0-1 |
| Bulgarian Split Squat | 4 x 10 each leg | 2 x 30 lbs (2 x 14 kg) | Work 1:30Tempo 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 22, 16 and 10 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 |
|---|---|---|---|---|
| Alternating Dumbbell Snatch | 22 | 16 | 10 | 30 lbs (14 kg) |
| Mountain Climber | 22 | 16 | 10 | Bodyweight |
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. Reppy 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 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 22-16-10 mean?
You do 22 snatches and 22 mountain climbers, then 16 of each, then 10 of each, as fast as you can within the 10 minute cap. Snatches alternate arms every rep, so 22 is 11 per arm.
Can I do it without a bench?
Yes. Use a sturdy chair or stair for the Bulgarian split squat, or do a split squat with both feet on the floor.