There are six exercises in this combination routine. The first four exercises focus on your quads, and the remaining two are hamstring focused. Single-leg exercises have been added for added leg muscle stimulation, and improved stability while using dumbbells. These moves engage the smaller muscles, promising balanced growth and development. 

The rules

If…you want to build muscle

Do… 3 to 4 sets of 8 to 10 reps of each exercise, resting less than 60 seconds between each set 

If…you want to build strength

Do…4 to 5 sets of 6 to 8 reps of each exercise, resting 60 to 90 seconds between sets.

If…you want to lose fat

Do…4 to 5 sets of 12 to 15 reps of each exercise, resting 30 seconds between sets

Workout: Nichelle Laus; images: Dave Laus; Model: Martini Brake