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LOWER BODY 2 is a full 20-minute dumbbell interval style workout designed to build muscle and shred fat.  The goal here is to perform as many reps as you can for 40 seconds per exercise.  Do your best to keep up with me in REAL TIME and push yourself to the limit!  If you have multiple pairs of dumbbells, keep them handy so you can make the workout even more intense!  Try to keep track of your reps on every exercise so you can keep trying to beat your own score every time you do this workout!

This routine is designed to give anyone a great workout at HOME or at the GYM.

This Routine Requires:

  1. Timer
  2. Dumbbells

List of Exercises

  • 40 seconds AMRAP (As Many Reps As Possible) per exercise
  • Rest 20 seconds between exercises and rounds

Rounds 1 & 3

  1. Dumbbell Overhead Squat
  2. Single-Leg Romanian (Left)
  3. Single-Leg Romanian (Right)
  4. Jump Squat
  5. Alternating Forward Lunge

Rounds 2 & 4

  1. Burpee
  2. Single-Leg Hip-Thrust (Left)
  3. Single-Leg Hip-Thrust (Right)
  4. Alternating Reverse Lunge
  5. Speed Skater

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the MS Meal Plan.  


it was a mistake to do this after deadlifting day


@nitsoul haha oh man, I'm surprised your legs didn't fall off! 😋 


Why man. Why did you create this monstrosity?  I thought 7 weeks of month 1 would've prepared us for month 2. Nope. This literally kicked our butts. Normally we finish with back squats and deadlifts lifts. We barely had any steam left for dead lifts. Good Lord the cardio from jump squats and burpees ruined us. I can't WAIT to see how we progress through this butt kicker. Thanks Scott. Team Patagonia from Reno. 


@jamiem hahaha that is EXACTLY what I like to hear!! That's how you should be feeling after this routine if you do it right, great job Team Patagonia, keep it up!!


Hey Scott, I have a few questions. I play soccer and I'm relatively weak and but pretty fast, so I'm trying to strengthen myself. Does this leg program increase your vertical and can it increase the power in your kicks? And does it make me slower, because my speed is a huge advantage for me. Thanks!


If I were you I would stick to the PPL program and just cut it down to training 3 times a week and focusing on your speed / running on the other days.  So for example:

Monday: Push

Tuesday: Speed / Running

Wednesday: Pull

Thursday: Speed / Running

Friday: Legs

Saturday: Speed / Running

Sunday: Rest


Man, this HARD!!!!!

Having passed month 1 doesn't mean that you are gonna be OK in month 2 at all.


@jfsr Well I couldn't make the routines easier as you move through the program.. that defeats the whole purpose of progression 😁 


Oh men THATS WAS BRUTAL!!! My legs are... I actually have no idea where my legs are! 250 calories in 20 minutes damn you’re the man Scott


Can't feel your legs?! haha. That means the workout worked PERFECTLY! 😁 Doesn't take long to get a solid workout in my man!


Hi Scott, What if I have a bigger under wasit and i dont really want it to get any bigger. 

And i've heard that by doing squads You acctully can get a bigger but/underwaist.


Well, the only thing that is going to increase waist size is your bodyfat %.  As long as you keep that in check you will be ok! 😁 


Great workout - love it! But I hate burpees since my freeletics time!!! 


nobody likes them @hari80!! haha but they work so well!


I do!!!Hello Scott the jump scuads are brutal. What I like most are the burpees!!!


yeah @cheffy01!  Was doing LOADS of burpees yesterday.. they get me SHREDDED!


I killed myself with it, then I killed my brother with it, then he started killing himself with Month 1. Nice!


haha love it @codybus!!  Sounds like you are tearing it up!


Just finished up my first time doing this workout. By the end of it my legs had been replaced by noodles. I don't naturally sweat that much during a workout but my face was *red* halfway through it. Good times. :-)


haha love it @jemster! and I got LOTS more coming where this one came from! :-D


I've been working out for over 40 years and can pretty much work up into these routines. It takes longer but I do it to see if I can still maintain.  You are in your early 30's and I laughed my ass off watching you collapse to the floor after your final set and thought WTF do I really want to do that?


I should add I'm 68.


hahaha yeha @mike_48, I will be 33 this year and you can certainly work up to it.  Lately I have been doing more muscle building style workouts and not circuits so I had to push it HARDCORE to get this done.  Just do as many reps as you can for each exercise and each time you complete the routine you will get better and faster! :-D