I'm a personal trainer and whether I'm training seniors or myself I'll use this 20-minute dumbbell circuit to build lower-body strength

This 20-minute AMRAP workout strips leg day back to its basics.

It features four moves, each chosen to target the biggest muscle groups in the lower body, to help you build functional strength.

It's a routine I've come to rely on when training myself or clients of all levels, thanks to its simplicity.

How to do this workout

This is an AMRAP workout, which means you need to complete as many rounds as possible of the following routine within 20 minutes:

• Goblet squat x10
• Sumo deadlift x10
• Glute bridge x10
• Reverse lunge x10 each side

I recommend using a pair of medium to heavy dumbbells for the moves.

You should be able to perform all 10 repetitions of each exercise in one go at the start of the circuit, but it will feel progressively harder as you work through the 20-minute block and fatigue sets in.

Crucially, how much you rest is up to you. You can cycle through the whole circuit in one go, then rest, or rest between exercises as you need.

Remember to warm up your lower body before the workout and practice each exercise without weights first, so you get the movement pattern right.

20-minute lower-body AMRAP

Goblet squat

Reps: 10

• Stand with feet hip-width apart, toes pointing out slightly.
• Hold the head of a dumbbell in both hands with fingers pointing up.
• Sit your hips back and bend your knees to squat, while keeping your chin up and chest facing forward.
• Drop your hips as low as you can, without your knees caving in or your back rounding.
• Push through your feet to stand.

Sumo deadlift

Reps: 10

• Stand with your feet wide apart and a pair of dumbbells between them.
• Push your hips back to hinge forward and pick up the dumbbells, keeping your back flat.
• Drive through your feet and bring your hips forward to stand.
• Slowly lower and repeat.

Glute bridge

Reps: 10

• Lie down with your knees bent and feet flat on the floor.
• Hold a dumbbell across your hips—it can help to rest the weight on a cushion.
• Keeping your knees hip-width apart, drive through your heels to lift your hips high.
• Squeeze your glutes at the top and ensure your body is aligned from shoulders to knees.
• Lower back down, tap the floor with your butt, then repeat.

Reverse lunge

Reps: 10 each side

• Stand holding your dumbbells at your sides, at your shoulders, or at your chest.
• Take a big step back and lower your back knee to gently touch the floor.
• Push through your front leg to return to standing.
• Alternate legs with each repetition until you've ticked off 10 on each side.

Shop adjustable dumbbells

Adjustable weights are great if you want to do routines like this at home because you can add more load as you become stronger. All of the below are taken directly from our guide to the best adjustable dumbbells, so they have been tried and tested by our team—even better, they're all discounted in the Black Friday sales.