This is the kind of quick-hit circuit you can do anywhere, at any time. The three-move routine requires just two pieces of equipment—a set of dumbbells and a medicine ball—and roughly 30 minutes of your time, meaning you've got no excuses to skip it.

What's more, it'll hit two major muscle groups at once—your abs and legs. Start off with sumo squats and dumbbell jump squats to attack your quads, glutes, calves, and hamstrings, and end the circuit with a medicine ball diagonal chop for an abs-burning finisher.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for five to 10 rounds.

Depending upon your ability, you may shorten or lengthen the rest periods between circuits. You may also complete more or fewer rounds.

For more legs and abs work:

Check out our favorite legs and abs workout for training partners, our 15 exercises to develop the best glutes in the gym, and our 30 best quads exercises of all time.

For a complete archive of our daily quick-hit routines, go to