This is the Lower Focus workout from the Dumbbell Tabata plan. It trains Quads, Hamstrings, Calves and Glutes across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Dumbbell Goblet Squat while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 45 to 75 seconds on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Dumbbell Goblet Squat | 3 × 12 |
 Dumbbell Romanian Deadlift | 3 × 12 |
 Dumbbell Walking Lunge | 3 × 12 |
 Standing Dumbbell Calf Raise | 3 × 15 |
 Dumbbell Hip Thrust | 3 × 12 |
