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No empty squat racks? No problem

Squat racks, piles of weight plates and heavy deadlifts may dominate most leg workouts you'll find online (and rightly so, they work). But in lieu of hundreds of kilo’s of iron to grip and rip, is it really possible to build an enviable pair of pins? We think so.

This 350-rep lower body crucible requires just a single dumbbell but guarantees a serious burn in your quads and hamstrings, as well as firing up your core and building a stronger, more resilient back.

If you’re ready to step into the furnace, grab a medium to heavy dumbbell and work your way through five rounds of the following circuit. Once you pick up your dumbbell, try not to drop it until you reach your final movement. If you have to rest between reps to keep your form sharp, keep it brief and quickly pick back up from where you left off.

Rest for 2 minutes between each round. You’ll need it.

Raise your heels up on a weight plate or block, keeping your feet within 6 inches of each other, heels close together. Hold your dumbbell close to your chest. Squat down until your thighs pass parallel to the ground, (A) stand up explosively, stopping just short of locking your legs out to keep the tension on the quads (B). Repeat.

Keeping your dumbbell close to your chest, step off of your block and take a slightly wider stance (A). Sink your hips back and descend into a squat (B). Your elbows should come in between your knees at the bottom. Drive back up, tensing your glutes at the top. Repeat. Push yourself through these and try to find a steady rhythm.

Stand tall after your final squat, keep your dumbbell held strong in the goblet position (A). Keeping your chest up at all times, take a step backward with one leg, bending your front knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg. Complete 20 total reps, alternating between left and right.

Lower your dumbbell to the ground between your legs, assume a wide stance and with your back straight squat down. With the dumbbell standing upright, grip it by the top of the 'head’ (A). Keeping your chest up and core braced, push the floor away, driving back upwards to a standing position (B). Repeat.