Day 14: 30 Min LEG DAY Workout | Lower Body Workout with Dumbbells // 6WS1

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Leg day is here! Get ready to sculpt your glutes and hamstrings with this 30 minute dumbbell workout. Grab a mat and some dumbbells (I use 30 lbs, but choose what works for you). Feeling strong? Bump up the weight! Struggling? Go lighter. Push yourself, but prioritize good form to maximize strength and endurance gains.

Remember, fitness is a personal journey, not a competition. I'm here to push you, but you're competing against your own best self. Give it your all! We'll hit each exercise for 40 seconds with 20 seconds rest, followed by a bodyweight finisher – 6 moves, 30 seconds each, right side then left. Let's crush this workout and set those glutes on fire! #6WS1 #CardioHIIT

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Workout Details:
⏱️ Duration: 30 minute workout
🏋️♂️ Equipment: Two sets of dumbbells, a yoga block or wedge, and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest // We have a 3 minute bodyweight finisher consisting of 6 moves – we'll do each move for 30 seconds then go right into the next, working the right side first then the left side. Finish the workout strong and set your glutes on 🔥

The exercises for this leg day workout with dumbbells are:

0:20 Sumo Squat
1:20 Sumo Squat 1-1/2 Reps
2:20 Sumo Squat Pulses

3:20 Romanian Deadlift
4:20 Romanian Deadlift 1-1/2 Reps
5:20 Romanian Deadlift R
6:20 Romanian Deadlift R 1-1/2 Reps
7:20 Romanian Deadlift L
8:20 Romanian Deadlift L 1-1/2 Reps

9:20 Foot Elevated Lunge R - DB in Right Hand
10:20 Foot Elevated Deadstop Lunge R - DB in Right Hand
11:20 Foot Elevated Lunge R - Bodyweight
12:20 Foot Elevated Lunge L - 1 DB in Right Hand
13:20 Foot Elevated Deadstop Lunge L - 1 DB in Right Hand
14:20 Foot Elevated Lunge L - Bodyweight

15:20 Glute Bridge
16:20 Glute Bridge Pulse
17:20 Single Leg Glute Bridge R
18:20 Single Leg Glute Bridge Pulse R
19:20 Single Leg Glute Bridge L
20:20 Single Leg Glute Bridge Pulse L

21:20 Kneeling Glute Squeeze
22:20 Side Kneeling Glute Squeeze R
23:20 Side Kneeling Glute Squeeze L

24:20 Hamstring Bridge
25:20 Hamstring March
26:20 Hamstring Single Leg Bridge R
27:20 Hamstring Single Leg Bridge L

28:20 FINISHER - 3 Minutes - No rest between exercises
Straight Leg Lift R - 30 sec
Donkey Kick R - 30 sec
Fire Hydrant R - 30 sec
Straight Leg Lift L - 30 sec
Donkey Kick L - 30 sec
Fire Hydrant L - 30 sec

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TIFF x DAN

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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!

[MohitSharma-uwzw]

workouts are fun now, it's like workout with your buddy who is an overachiever so you get motivation to push hard

[gabrielcournelle]

Dan has a new strategy to make you stay at home for the week end : he makes you unable to use your legs.

[altheamendoza]

Not a week goes by without doing your workouts! My go to workout channel!

[TheAtulsachan]

Day 14 completed like a charm. Super awesome series. And the best part it.. its my 2nd week. I sometimes do two days worth of exercises in one day.. one session in the morning and the next one in the evening.. thanks for being around champion.

[mbrown]

Been up since 430am waiting for this. LETS

[checkoglen]

Day 14 done🎉 thanks for the great content of your channel

[reyniemuldoon]

I just finished working out using your video here! I love it! My legs are feeling so much stronger now. Thank you!

[SaraReid]

Feeling the burnnn!! I’m gaining so much strength in my legs! I can tell by the way I’m able to do the workouts with much better form!

[grainofsalt]

i can't believe these are free. thank you so much

[dullhk]

playing through this workout is my new favorite. Thanks Dan!

[maxsymons]

Done. That was a great workout, dripped with sweat. Feeling great, I just need to be consistent with my diet

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[osmansantos]

Done one more perfect workout 💪🏿 🏋‍♂️✔❤. Thanks buddys 🙏🏿

[saradi.]

Doing this tomorrow, and I can’t wait, but I’m also scare, lol best workouts ever !!

[doyvkinley]

The thumb nail had me worried before I started! Loved it again, thank you 👍🏻

[branislavakostic]

Great workout. My body wanna say THANK YOU!!! 💪👊👍

[gerritirish]

I really liked this one. Legs the entire time but not burned out from endless lunges and squats. Even got the abs engaged. Thank you

[petras.]

Love to start my week like that! Exactly what i needed👏🏽

[jibsnow]

The finisher was clutch. Good stuff brother

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