Motra Workouts
Dumbbell Strength and Endurance Circuit
A dynamic circuit targeting multiple muscle groups using dumbbells to build strength and endurance. Perfect for beginners, this workout focuses on compound movements like lunges and rows, promoting overall fitness and muscle engagement. Enhance strength and cardiovascular endurance simultaneously.
Duration
50 min
Equipments
dumbbells, other
Target
quads, glutes, lats
Exercises/Sets
6, 24
Duration
50 min
Equipments
dumbbells, other
Target
Quads, Glutes, Lats
Exercises/Sets
6/24
Workout
SUPERSET
Dumbbell Goblet Squat
4 Sets
Set 1
12 reps - 25 lbs
Set 2
12 reps - 25 lbs
Set 3
12 reps - 25 lbs
Set 4
12 reps - 25 lbs
Dumbbell Goblet Squat
4 Sets
Set 1
12 reps - 25 lbs
Set 2
12 reps - 25 lbs
Set 3
12 reps - 25 lbs
Set 4
12 reps - 25 lbs
Dumbbell Row
4 Sets
Set 1
12 reps - 25 lbs
Set 2
12 reps - 25 lbs
Set 3
12 reps - 25 lbs
Set 4
12 reps - 25 lbs
Dumbbell Row
4 Sets
Set 1
12 reps - 25 lbs
Set 2
12 reps - 25 lbs
Set 3
12 reps - 25 lbs
Set 4
12 reps - 25 lbs
SUPERSET
Dumbbell Lunge
4 Sets
Set 1
12 reps - 25 lbs
Set 2
12 reps - 25 lbs
Set 3
12 reps - 25 lbs
Set 4
12 reps - 25 lbs
Dumbbell Lunge
4 Sets
Set 1
12 reps - 25 lbs
Set 2
12 reps - 25 lbs
Set 3
12 reps - 25 lbs
Set 4
12 reps - 25 lbs
Dumbbell Shoulder Press
4 Sets
Set 1
12 reps - 25 lbs
Set 2
12 reps - 25 lbs
Set 3
12 reps - 25 lbs
Set 4
12 reps - 25 lbs
Dumbbell Shoulder Press
4 Sets
Set 1
12 reps - 25 lbs
Set 2
12 reps - 25 lbs
Set 3
12 reps - 25 lbs
Set 4
12 reps - 25 lbs
SUPERSET
Dumbbell Tricep Kickback
4 Sets
Set 1
12 reps - 25 lbs
Set 2
12 reps - 25 lbs
Set 3
12 reps - 25 lbs
Set 4
12 reps - 25 lbs
Dumbbell Tricep Kickback
4 Sets
Set 1
12 reps - 25 lbs
Set 2
12 reps - 25 lbs
Set 3
12 reps - 25 lbs
Set 4
12 reps - 25 lbs
Dumbbell Russian Twist
4 Sets
Set 1
12 reps - 25 lbs
Set 2
12 reps - 25 lbs
Set 3
12 reps - 25 lbs
Set 4
12 reps - 25 lbs
Dumbbell Russian Twist
4 Sets
Set 1
12 reps - 25 lbs
Set 2
12 reps - 25 lbs
Set 3
12 reps - 25 lbs
Set 4
12 reps - 25 lbs
470+ Auto-detected Exercises
Explore Motra's extensive exercise library.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
