Holding the dumbbell as you would during a goblet squat, do a reverse lunge on either side, then finish with a squat. The second exercise is a goblet sequence that Cavaliere promises will "brutalize" your legs. If you're working with two dumbbells, Cavaliere suggests the clean and press. Clean the weight up to your shoulder, press it overhead, lower it to the other shoulder and then down to the floor, and repeat. The first single dumbbell exercise is the clean up and over, an explosive move that works the shoulders, back, brachialis and legs. He provides single dumbbell variations for anyone who only has the one weight, or for whom the two-dumbbell version is too heavy. regularly shares practical advice on how to build muscle on the Athlean-X channel, but in a new video he acknowledges that not everyone has access to a fully equipped gym, and offers a simple, total-body workout that can be performed using nothing but a set of dumbbells.
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