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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.  


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


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


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 By the end of it my legs had been replaced by noodles.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


If this is the Intermediate level lower body routine I think you might want to have a defibrillator standing by when you shoot the Advanced lower body routine.


hahaha.. don't worry.. month 3 will be intense.. but will have a slight twist to ensure everyone can do it :-D


This was the hardest workout for me to film so far...  GET READY!


Hi Scott, the video isn't playing for me at the moment - it just says an error has occurred. Is it still private on YouTube?


@inamberclad it should be playing now.. I think it was still processing.  now it is 1080p!!!