Training Level Version II
Level up your fitness! This intermediate workout builds strength & endurance with dumbbells, bands, & bodyweight exercises.
The Training Level Version II is a compound exercise that mainly works the quads and glutes & hips, with help from the core and back. You'll need: dumbbells or medicine ball or resistance bands.
Required Equipment
Training Level Version II Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Training Level Version II Variations and Alternatives
How to do the Training Level Version II
Warm-up: 5 minutes of light cardio (jogging in place, jumping jacks, or dynamic stretches)
Circuit 1 - Complete 3 sets of:
Dumbbell Squats: 10-12 reps
Push-ups: 10-15 reps
Bent-over Dumbbell Rows: 10-12 reps per arm
Plank: Hold for 30 seconds
Circuit 2 - Complete 3 sets of:
Lunges with Dumbbells: 10 reps per leg
Medicine Ball Chest Press: 12-15 reps
Resistance Band Pull-Aparts: 15-20 reps
Side Planks: Hold for 20 seconds per side
Cool down: Stretch all major muscle groups for at least 5 minutes.
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Training Level Version II FAQs
What muscles does the Training Level Version II work?
The Training Level Version II mainly works the quads and glutes & hips, with help from the core and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Training Level Version II?
Dumbbells or medicine ball or resistance bands.
Is the Training Level Version II a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Training Level Version II go on?
It belongs on leg day in a push/pull/legs routine.
What are some Training Level Version II variations and alternatives?
Similar exercises include the Box Dumbbell Squat, Dumbbell Bulgarian Glute Contralateral Dominant Split-Squat, Dumbbell Curtsy Lunge and Dumbbell 2-Sec Hold Goblet Squat.
Training calculators
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