Day 24: 30 Min Lower Body DUMBBELL SUPERSETS Workout // 6WS2

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This superset leg workout is great for anyone. You can go a little heavier and work on building muscle mass, or drop the weight to sculpt lean, tone legs. Either way, this superset dumbbell workout will have you feeling it in all the right places!

All you need for this workout is a set of dumbbells (I'm using 30 lb / 14 kg for reference). You may want to have a medium and heavier set in case you need to drop weight.

Focus on even paced reps throughout this workout. This is a high volume leg workout and cardio is not the goal today. You will be dripping sweat by the end, so let the weights help you to get the most out of this workout. We'll be performing 30 seconds supersets (2 exercises, back-to-back) followed by a 30 second rest before moving on to the next exercises. Let's have a great workout -- push yourself today!

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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️♂️ Equipment: A pair of dumbbells (I'm using 30 lbs / 14 kg) and a mat
⏱️ Intervals: 30 seconds work x2, 30 seconds rest

Exercises for this 30 minute superset leg workout:

CIRCUIT 1

0:20 High Squat x2 DBS
0:50 Squat Pulses Bodyweight

Static Lunge R x1 DBS
Static Lunge R Pulses Bodyweight

Static Lunge L x1 DBS
Static Lunge L Pulses Bodyweight

In + Out Squat x1 DB
In + Out Squat Bodyweight

Suitcase Squat x2 DBS
Narrow Squat Bodyweight

High Squat x2 DBS
Squat Pulses Bodyweight

Static Lunge R x1 DBS
Static Lunge R Pulses Bodyweight

Static Lunge L x1 DBS
Static Lunge L Pulses Bodyweight

In + Out Squat x1 DB
In + Out Squat Bodyweight

Suitcase Squat x2 DBS
Narrow Squat Bodyweight

CIRCUIT 2

Sumo Squat x2 DBS
Sumo Squat Pulses Bodyweight

Kneeling Glute Squeeze R x1DB
Kneeling Glute Squeeze R Bodyweight

Kneeling Glute Squeeze L x1DB
Kneeling Glute Squeeze L Bodyweight

Glute Bridge x1 DBS
Glute Bridge Pulses Bodyweight

RDL x2 DBS
RDL Pulses x2 DBS

Sumo Squat x2 DBS
Sumo Squat Pulses Bodyweight

Kneeling Glute Squeeze R x1DB
Kneeling Glute Squeeze R Bodyweight

Kneeling Glute Squeeze L x1DB
Kneeling Glute Squeeze L Bodyweight

Glute Bridge x1 DBS
Glute Bridge Pulses Bodyweight

RDL x2 DBS
RDL Pulses x2 DBS

FINISHER 30s ea, no rest
Goblet Squat
Goblet Sumo Squat
Squat Pulses Bodyweight
Sumo Squat Pulses Bodyweight

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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!

[Fatima-xtr]

Finally, I’m proud to be a member and have such amazing coach❤❤❤❤❤❤❤. I hv chosen your channel over a gym membership. Thann you Dan for all your hard work❤❤❤❤❤❤❤

[osmansantos]

Done. Thanks a million for another beautiful workout 🙌🏿🏃🏿‍♂️💪🏿🤸🏿‍♀️🥁❤

[sandiegorocker]

Murderous family lol! Big salute to Tiff x Dan every time! Lets work everyone! ⚡

[seanfield]

Been doing 30 pounds with you for the past week. Today those rdl pulses 😢 thank you

[jonellynpacarat]

Wow i think this is my leg day workout for tomorrow ☺️ . I hope i can do it 🥺. Thanks 👍 keep it up ☺️.

[Jas.]

Great workout thank you and have great weekend, Dan Tiff and Winston🐶

[DaleDamian]

*This is a LEGit KILLER workout!😤 I think my legs forgot how to walk after doing this!😭😂 That RDL pulses literally made my legs trembling.🥴 Call me crazy 🤯 but as much as I hate this workout I also freakin’ LOVE it!😅💪🏼🤩 Thank you for this LEGendary workout Dan!🙌🏼*

[nageshachar]

My legs, cant feel them, nice but painful workout for legs n glutes🙏🏼🙏🏼🙏🏼

[LadybirdinkFreelanceWriter]

Grimace your face with the good pain. Incredible leg workout

[alexdaniels]

Leg day pays the bills for the body. Great workout today. Bring on Saturday!

[SuperSahil]

Dan ! As always ! Staying fir n motivated with your easy workouts !! Is a bliss !! Just a set of dumbells n your workouts and we’re good to go, I’ve been doing your workouts at home and seeing change too !!

[dougmcardell]

Hi Dan, can you do an extreme 15 minute workout per body part like you did the shoulders 13 minutes workout? That is exactly what I need before work. Thanks

[thefifthstage]

I am doing this 40 lbs, I started a while back ago using 25 lbs. I have the best shape of my life! Thank you so much Dan ❤🎉

[julianneupton]

Great #babywearing workout if you swap the glute bridges out.

[susanne]

most of your videos have the main message for me: it's me against myself and don't give up.
and your finishers always have the opportunity to give everything again. 👋🏼

Nice to see that you have to stop for a moment in between.😂

[martinale]

I am actually always looking forward to the next workout. Call me crazy but I just love this programme! Thanks so much.

[shshsh]

There are a lot of YouTube workouts that claim to be tough, but because thr content providers wants a wider audience, they really are not that tough. This one here? This is the real deal. I weigh 160lbs and did this with the 30lbs, and it was really tough with the Romanian dead lifts and pulses at the end.

[tinab]

This is my go to for a hard workout. Thanks, Dan!

[checkoglen]

breathless! great workout. thanks for the great content. day 24 completed 🎉

[piccolashortcake]

This was one hell of a workout.. My legs are feeling so stiff after this workout.. You are unbelievable sir, doing this full workout without any pause and that to with full intensity and in proper form is not an easy task.. And as always watching that cute little fur angel at @ is the best part of this whole session.. Thank you sir for this beautiful workout