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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.  


just watched this to learn the exercises. I'm not scared at all 😅 😅 😅 

EDIT: Just finished this for the first time. If you watched the video and scrolled the comments like i did, DO NOT GET DISCOURAGED.
I will not lie to you. this will be the hardest thing youve done so far in this fitness challenge. BUT YOU CAN DO IT. If i can do it, you can too! just do not let yourself give up. keep pushing!!!

Scott_Herman  Edit  Delete  Close

@dylan37 love that motivation you're spreading man! And good job getting through the routine yourself! Definitely not easy, it took a lot out of me too!


I’m training for a 10Km run and using the lower body workout to build leg strength. Made a big difference in just a month.


Really a hell workout Scott!!!


OMG I loved it. OMG i hated it. I love to push thru the pain but my lungs don't seem to think the same way. Had to take an extra 20 sec between rounds to catch my breath. Always had problems with my lung capacity. Had an small long operation (some time ago) and yea half a life of bad habits. 

Scott_Herman  Edit  Delete  Close

@lex7019 This is a routine you love to hate! Haha. It's OK if you needed a bit of extra time between rounds, just work at your own pace and try to cut down the rest periods each week - even if it's only by a few seconds.


Into 1st week of month 2 and already i'm contemplating my decision making in my life. 😂😂

Scott_Herman  Edit  Delete  Close

@darylatkinson100 Hahaha. Don't second guess yourself man, the pain is worth it in the end! 😁 


God, all those jumping kill me lol, i thought i was ready... i was naive haha! i can't say that i nail it but i didn't gave up at least lol

Scott_Herman  Edit  Delete  Close

@mrnimo if you didn't give up, you succeeded my friend! It's all about pushing yourself as hard as you can 😊 Keep at it and you will keep getting better!


it was a mistake to do this after deadlifting day

Scott_Herman  Edit  Delete  Close

@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. 

Scott_Herman  Edit  Delete  Close

@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!

Scott_Herman  Edit  Delete  Close

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.

Scott_Herman  Edit  Delete  Close

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