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Day 23: 40 Min QUADS, HAMS, GLUTS & CALVES [Home Leg Workout] // 6WS1
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Are you ready to sculpt some serious leg definition? Forget the gym, this home leg workout with dumbbells will leave your quads, hamstrings, glutes, and calves screaming. Grab your weights (mine are 30 lbs), and let's get down to business.
The workout packs a punch with three rounds of four exercises each. Push yourself for 30 seconds on each exercise, followed by 30 seconds of rest. Want to keep the intensity high? Skip the rest and do high knees or jumping jacks instead. After each round, take a quick 30 second breather before diving into the 1.5 minute finisher. Fair warning: I couldn't even finish it without taking breaks! Can you beat me? Share your results in the comments and lets see who reigns supreme! #6WS1 #DumbbellLegDay #QuadsHamsGlutesCalves
Don't forget to warm up before your workout
Get early access to our latest workouts, ad-free and timer-only videos, and help support our channel.
FREE HOME WORKOUT PROGRAMS
* * * *
WORKOUT DETAILS
⏱️ Duration: 40 minute workout
🏋️ Equipment: A set of dumbbells and a workout mat
💪🏽 Dumbbells: For reference only, I’m using 30 lb / 14 kg dumbbells
⏱️ Intervals: 30 seconds work, 30 seconds rest between exercises // We'll take a 30 second break between each round. After the three rounds have been completed then we'll move on to a 1.5 minute finisher that will burn out your quads!
The exercises for this dumbbell quads, hams, glutes, and calves workout are:
0:20 Round 1 - Repeat 3X
1. High Squat
2. Curtsy Lunge - alternating
3. Sumo Squat
4. Glute Bridge
12:20 Round 2 - Repeat 3X
1. Side-to-Side Lunge
2. RDL 1-1/2 Rep
3. Alternating Lunge Front & Back
4. Hamstring March
24:20 Round 3 - Repeat 3X
1. Suitcase Squat
2. Calf Raises
3. Lateral Squat Walk - stay low
4. Plié Squat + Calf Raise
36:20 Finisher - 30/30/30
1. Squat Pulse (2 dumbbells)
2. Goblet Squat Pulse (1 dumbbell)
3. Air Squats (bodyweight)
* * * * *
Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN
* * * * *
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!
The workout packs a punch with three rounds of four exercises each. Push yourself for 30 seconds on each exercise, followed by 30 seconds of rest. Want to keep the intensity high? Skip the rest and do high knees or jumping jacks instead. After each round, take a quick 30 second breather before diving into the 1.5 minute finisher. Fair warning: I couldn't even finish it without taking breaks! Can you beat me? Share your results in the comments and lets see who reigns supreme! #6WS1 #DumbbellLegDay #QuadsHamsGlutesCalves
Don't forget to warm up before your workout
Get early access to our latest workouts, ad-free and timer-only videos, and help support our channel.
FREE HOME WORKOUT PROGRAMS
* * * *
WORKOUT DETAILS
⏱️ Duration: 40 minute workout
🏋️ Equipment: A set of dumbbells and a workout mat
💪🏽 Dumbbells: For reference only, I’m using 30 lb / 14 kg dumbbells
⏱️ Intervals: 30 seconds work, 30 seconds rest between exercises // We'll take a 30 second break between each round. After the three rounds have been completed then we'll move on to a 1.5 minute finisher that will burn out your quads!
The exercises for this dumbbell quads, hams, glutes, and calves workout are:
0:20 Round 1 - Repeat 3X
1. High Squat
2. Curtsy Lunge - alternating
3. Sumo Squat
4. Glute Bridge
12:20 Round 2 - Repeat 3X
1. Side-to-Side Lunge
2. RDL 1-1/2 Rep
3. Alternating Lunge Front & Back
4. Hamstring March
24:20 Round 3 - Repeat 3X
1. Suitcase Squat
2. Calf Raises
3. Lateral Squat Walk - stay low
4. Plié Squat + Calf Raise
36:20 Finisher - 30/30/30
1. Squat Pulse (2 dumbbells)
2. Goblet Squat Pulse (1 dumbbell)
3. Air Squats (bodyweight)
* * * * *
Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN
* * * * *
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!
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