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This 15 minute lower body compound leg workout is made up of compound movements to work multiple muscles at the once. Your quads, hamstrings, glutes, and even your core will feel this one!
Don't let the shorter 15 min home workout fool you ... this workout is CHALLENGING! If you follow along with our channel you know that we never lead you astray. No fluff. No empty promises. Just efficient and effective workouts - and this leg workout is no different. DON'T SKIP THIS LEG DAY!
This follow along workout is perfect to save for those days when you have a limited amount of time and want to target the lower body.
Hang in until the end for a quick yet killer finisher, and we'll follow that up with a 4 minute cool down + stretch.
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More Dumbbell Workouts:
💪🏽 30 Min Upper Body Workout with Dumbbells + HIIT: bit.ly/3dy17Te
💪🏽 40 Min Full Body HIIT Workout with Dumbbells: bit.ly/3fMohIo
💪🏽 45 Min Full Body Workout with Dumbbells | Tone & Sculpt: bit.ly/3cWaE7H
💪🏽 45 Min Ultimate Full Body Dumbbell Workout (INTENSE HIIT): bit.ly/3dDwVGs
💪🏽 45 Min Advanced HIIT Workout with Weights: bit.ly/31OXFhT
⏱️ Duration: 15 Minutes
🏋️♂️ Equipment: 1-2 sets of dumbbells (I'm using 30 lb /13.6 kg dumbbells + 50 lb / 22.7 kg dumbbells for heavier sets.) You can get away with one set of dumbbells if needed. Mat is optional.
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
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⏱️ Intervals: 40 Seconds work, 20 seconds rest
The exercises for this leg workout with dumbbells at home are listed below. Repeat each exercise 2x:
0:20 High Squats (I'm using 30 lb / 13.6 kg dumbbells)
Repeat
2:20 1-1/2 RDL (I'm using 50 lb / 22.7 kg dumbbells)
Repeat
4:20 Sumo Deadlift (I'm using 50 lb / 22.7 kg dumbbells)
Repeat
6:20 Static Lunge R (I'm using 30 lb / 13.6 kg dumbbells)
7:20 Static Lunge L (I'm using 30 lb / 13.6 kg dumbbells)
8:20 Lateral Lunge R + Goblet Squat (I'm using a 30 lb / 13.6 kg dumbbell)
9:20 Lateral Lunge L + Goblet Squat (I'm using a 30 lb / 13.6 kg dumbbell)
10:20 Curtsy Lunge R + Staggered Squat (I'm using 30 lb / 13.6 kg dumbbells)
11:20 Curtsy Lunge L + Staggered Squat (I'm using 30 lb / 13.6 kg dumbbells)
12:20 Suitcase Squat Ground Pause (I'm using 50 lb / 22.7 kg dumbbells)
Finisher - Squat Drop Sets - 20/20/20
14:20 High Squats (I'm using 30 lb / 13.6 kg dumbbells)
14:40 Goblet Squats (I'm using a 30 lb / 13.6 kg dumbbell)
15:00 Air Squats (bodyweight only)
15:40 Stretch + Cool Down
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
15 авг 2021
