Day 13: 30 Min STRONG LEGS WORKOUT [Squats + Lunges] // 6WS2

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Lunges and squats - two of my favorite workout movements! Build stronger and more defined legs at home with this killer lunges and squats only leg workout. Yes, this workout will make it difficult to walk tomorrow 🥵, but did you know that training your legs indirectly works your core at the same time? It’s like the best of both worlds!

For this workout you'll complete full range reps of an exercise, followed by a short 20 second rest, then you'll repeat the same exercise but this time it will be 1-1/2 reps to burn those legs out. Dumbbell Training (and resistance training in general) is great for leg development and should be used more to build strong, functional legs.

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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️♂️ Equipment: Set of dumbbells (I'm using 30 lb/14 kg) and your mat.
⏱️ Intervals: 40 Seconds work, 20 seconds rest

Exercises for this 30 minute squat and lunge workout with dumbbells:

0:20 Squats
1:20 1-1/2 Rep Squats

2:20 Front Lunge R
3:20 1-1/2 Rep Front Lunge R

4:20 Sumo Squats
5:20 1-1/2 Rep Sumo Squats

6:20 Front Lunge L
7:20 1-1/2 Rep Front Lunge L

8:20 Suitcase Squats
9:20 1-1/2 Rep Suitcase Squats

10:20 Lateral Switch Lunge
11:20 1-1/2 Rep Lateral Switch Lunge

12:20 Staggered Squat R
13:20 1-1/2 Rep Staggered Squat R

14:20 Curtsy Lunge R
15:20 1-1/2 Rep Curtsy Lunge R

16:20 Staggered Squat L
17:20 1-1/2 Rep Staggered Squat L

18:20 Curtsy Lunge L
19:20 1-1/2 Rep Curtsy Lunge L

20:20 Goblet Squat
21:20 1-1/2 Rep Goblet Squat

22:20 Lateral Lunge R
23:20 1-1/2 Rep Lateral Lunge R

24:20 In + Out Squat
25:20 1-1/2 Rep In + Out Squat

26:20 Lateral Lunge L
27:20 1-1/2 Rep Lateral Lunge L

28:20 Squat Pulse
29:20 Sumo Squat Pulse

Finisher / 30 Sec ea, no rest
30:20 Front Lunge, Squat, Rear Lunge, Squat R
30:50 Front Lunge, Squat, Rear Lunge, Squat L
31:20 Squat Hold

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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!

[mbbaker]

Not gunna lie dude… I’ve been doing your workouts along with kickboxing Monday through Friday for about 4 weeks now and that had to have been the hardest one of yours I’ve done! I’ve been seeing great results so thank you!

[jackyl]

39 year old mom of 3 kids 5 and under and finally did this workout with the 30lb kettle bells all the way through no breaks. This is one of dans hardest workouts imo but results galore. I get compliments on my legs wherever I go. Thank you Dan!🔥💪🏻

[checkoglen]

great workout for the glutes, hamstrings and quads! day 13 done!!

[lisasipes]

This looks like the best squat and lunge challenge on YouTube. I’m excited and a little nervous at the same time. This will be awesome ❤️❤️❤️. Thank you for sharing

[Jas.]

Leg day? I’ll say leg week cuz I’m not gonna be able to walk tomorrow lol 😂.
Great workout Dan thank you, always finding ways to keep me motivated. Blessing for both of you.

[sophiaerin]

Getting over the flu, lemme tell ya, I've never had to pause the video throughout the workout like I did today. It was a very sweaty sesh. But I was determined to finish it all the way through, l. I'm glad I did too, I feel amazing 👏 love your workouts, today was a toughie but a goodie

[TheSpecializeed]

i cant believe i've done this one. Wow, 18 days and i feel power!

[DaleDamian]

*I think I forgot how to walk after doing this LEGendary workout!🤯😭 Thank heavens our house doesn’t have stairs!🙌🏼😅*

*This routine is full of swearing 🤭 grunting 😤 panting 😮‍💨 and lots of sweat 💦*

*Thank you Dan for yet another sensational workout!💪🏼👏🏼👊🏼*

[osmansantos]

Done. Thank you very much 🤸🏿‍♀️👏🏿🏃🏿‍♂️💪🏿❤

[fengzhen]

my legs are shakeing after all the squat and lunge. another great workout. Thanks

[kittycatty]

I upped my weight slightly than normal on this one today. Forget about walking or standing I can't even sit without my legs shaking. Dan's workouts 🔥🔥🔥🔥

[michellewhelanyoga]

Upped weights a bit and without a single doubt this was one of the hardest workouts I've ever done.

[mbrown]

My legs had just recovered from Sunday's workout and now they are sore all over again. Thanks Dan.

[travisplant]

Love it. Let's work and build them wheels 🦵 💪 🏋️‍♂️

[juliefischer]

Killer!! The finisher at the end 😳 This was exactly what I needed! I'm imagining tomorrow it will be challenging to walk. Thanks for the great content!

[thehauterflyguy]

This workout was SO good. I cannot wait to revisit it on my next leg day.

[rolina]

This is good. I did everything, but the finisher. My legs gave out on me. Utilized 10 Ibs, 15 Ibs & 20 Ibs 😢. I tried. Thank you Tiff x Dan 🙏🏾💪🏾💪🏾.

[rickyricks]

Done! ✅ and you brought out the Yeezys so we had to do it STYLE!

[goningaming]

I've been doing your workout quite from 1-2 months and I've started seeing the the progress soon thnx for all your supporting videos sir..

[nobelphipps]

Day 18 Completed. That was a tough and sweaty one, loved it.