Dumbbell Workout – Lower Body and Ab Workout


In this article, we are going to go over another simple dumbbell only workout. As with the first workout, you will only need 2 dumbbells. This Week is a Lower body workout!

Everyone seemed to enjoy the first workout dumbbell only workout. So we thought we would do another one. This time Lower body, We are going to be doing a lower body with a bit of ab for thrown in for good measure.

Lower body can be hard to hit with only one set of dumbbells because certain exercises might rehire a lot of weight (Deadlifts, Squats and RDL’s), luckily you can make up for the lower weight with more reps. As we all know, the volume is what is most important. So we are going to be doing another workout similar to last weeks workout. The workout is below, and then we will break it down after.


This is the basic workout, a simple “drop set” workout containing 4 exercises.

15-12-9-6-3 – 2 Rounds

  • Goblet Squat
  • RDL
  • Deadlift
  • Butterfly Situps


As with last weeks workout, this is a very simple workout, aimed at the lower body. It is going to be the same format as last weeks. We are going to start doing 15 reps on four exercises. Starting with a goblet squat, then moving onto RDL’s (Romanian Deadlifts), then going into Deadlifts and ending up on a butterfly Sit up. 15 reps in each exercise and aim to complete the round as quick as possible. 

Once you have finished that round, you want to aim to go straight into the second round. Same four exercises but this time you are only going to be completing 12 reps on each, The 9 reps, then 6 reps then ending up on 3 reps for the last round. As mentioned, the aim to complete the rounds as quickly as possible. Saying that, if you need rest then rest. No shame in resting. You want to aim to complete the exercises with the best form you can. 

Once you have completed the 3 reps, take a few minutes to recover then do the whole thing again. Starting from the 15 reps. First-round will burn and the second round will destroy your muscles. This format is so good when you haven’t got either a lot of equipment or a lot of time. 


  1. Always prioritise form over weight. These workouts don’t require a lot of weight but make sure you aren’t going too heavy.
  2. Might take you a few attempts to get the right weight. You might start to light or too Heavy. If this is the case, just stop, reset and lower or increase the weight.
  3. This is a tough workout. However, you can also use it as a finisher at the end of a “Normal” workout if you wanted.


So, that is a simple and easy lower body workout for you to try. Simple, effective and easy for home workouts. The great sign about this lower body workout is it is so scalable. If your weights are too light to do 15 reps, you can more reps to the rounds, So maybe start on 21, then 18, then 15 etc. Or if they are to heavy scale it down. Up to you. Whatever you decide to do make sure it is challenging.

If you find yourself in a busy gym just grab a set of dumbbells and try this workout. Give it a go and let us know how you get on over on our Instagram. If you want to see any other workouts just send us an email or a DM on Instagram. We would love to see what workouts you all want to see. We will try our best to make some for you all.

If you want to read the previous upper body dumbbell only workout, you can check it out here.

If you like this workout and want similar ones to this then check out our app for a free workouts!

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Written by Kieran Blacker

Kieran is the CEO and Founder of Sets & Reps. He decided to make an application that helped people get a gym workout when not at the gym. He designed, Coded and built the application himself.