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This 30 minute dumbbell leg workout will have you feeling strong in the moment and barely able to walk the next day. That's what I call a good leg day workout!
Workout Format (supersets):
- Complete the first exercise for 40 seconds, focusing on slow & controlled movements
- Next, complete the same exercise for 20 seconds, doing as many reps as possible
- Take a 30 seconds break before moving on to the next superset
This workout is broken down into:
1. Quads
2. Calves
3. Hamstrings & Glutes
4. Combination Finisher
Warm up before your workout: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE--BBlDbn4QBo.html
**SCROLL FOR WORKOUT DETAILS**
Links:
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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: Set of dumbbells, a yoga block or wedge, and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 30 lb / 14 kg dumbbells
⏱️ Intervals: 40 seconds slow & controlled, straight into 20 seconds AMRAP, followed by 30 seconds rest
Details for this 30 minute lower body dumbbell workout:
QUADS
0:20 Heels Elevated Squats 30# / Controlled - 40 sec
1:00 Heels Elevated Squats 30# / Burnout - 20 sec
Rest 30 sec
1:50 Front Static Lunge R 30# / Controlled - 40 sec
2:30 Front Static Lunge R #30# / Burnout - 20 sec
Rest 30 sec
3:20 Front Static Lunge L 30# / Controlled - 40 sec
4:00 Front Static Lunge L 30# / Burnout - 20 sec
Rest 30 sec
4:50 Staggered Squat R 30# / Controlled - 40 sec
5:30 Staggered Squat R 30# / Burnout - 20 sec
Rest 30 sec
6:20 Staggered Squat L 30# / Controlled - 40 sec
7:00 Staggered Squat L 30# / Burnout - 20 sec
Rest 30 sec
7:50 Suitcase Squat 30# / Controlled - 40 sec
8:30 Suitcase Squat 30# / Burnout - 20 sec
Rest 30 sec
CALVES
9:20 Calf Raises 30# / Controlled - 40 sec
10:00 Calf Raises 30# / Burnout - 20 sec
Rest 30 Sec
10:50 Calf Raises (Toes Out) 30# / Controlled - 40 sec
11:30 Calf Raises (Toes Out) 30# / Burnout - 20 sec
Rest 30 Sec
12:20 Calf Raises (Toes In) 30# / Controlled - 40 sec
13:00 Calf Raises (Toes In) 30# / Burnout - 20 sec
Rest 30 Sec
13:50 Calf Raises R 30# (1db) / Controlled - 40 sec
14:30 Calf Raises R 30# (1db) / Burnout - 20 sec
Rest 30 Sec
15:20 Calf Raises L 30# (1db) / Controlled - 40 sec
16:00 Calf Raises L 30# (1db) / Burnout - 20 sec
Rest 30 Sec
HAMSTRINGS & GLUTES
16:50 Sumo Squats 60# (1db) / Controlled - 40 sec
17:30 Sumo Squats 60# (1db) / Burnout - 20 sec
Rest 30 sec
18:20 Reverse Lunge R 30# / Controlled - 40 sec
19:00 Reverse Lunge R 30# / Burnout - 20 sec
Rest 30 sec
19:50 Reverse Lunge L 30# / Controlled - 40 sec
20:30 Reverse Lunge L 30# / Burnout - 20 sec
Rest 30 sec
21:20 RDL 30# / Controlled - 40 sec
22:00 RDL 30# / Burnout - 20 sec
Rest 30 sec
22:50 Single Leg RDL R 30# / Controlled - 40 sec
23:30 Single Leg RDL R 30# / Burnout - 20 sec
Rest 30 sec
24:20 Single Leg RDL L 30# / Controlled - 40 sec
25:00 Single Leg RDL L 30# / Burnout - 20 sec
Rest 30 sec
FINISHER
25:50 Bulgarian Split Squat R 30# / Controlled - 40 sec
26:30 Bulgarian Split Squat R #30# / Burnout - 20 sec
Rest 30 sec
27:20 Bulgarian Split Squat L 30# / Controlled - 40 sec
28:00 Bulgarian Split Squat L #30# / Burnout - 20 sec
Rest 30 sec
28:50 Goblet Squat 30# / Controlled - 40 sec
29:30 Goblet Squat 30# / Burnout - 20 sec
30:10 COOL DOWN & STRETCH
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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!
16 ноя 2021
