30 Min LEG WORKOUT FROM HELL (Quads, Calves, Hamstrings & Glutes) + Cool Down

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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

**SCROLL FOR WORKOUT DETAILS**

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Workout Programs:

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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Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
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!

[nicos]

bro was NOT lying with that description I can barely sit properly now 🔥

[-adityaprakash]

hey, just wanted to say that i have been following you for 4 months now and i have noticed a significant change. Wanted to thank you for the effective videos...

[javiersandoval]

My legs were literally shaking when doing the finisher. Thank you Tiff and Dan for this amazing workout! Big fan.

[cutejapanesecatsandanimals]

Testosterone is secreted when you do muscle training. It is recommended to train hard, especially for large muscle groups, heavy training, and multiple sets. Not only does strength training produce testosterone, but it also helps to maintain testosterone. Testosterone secretion declines as we approach our thirties. If testosterone continues to decrease, it will not only make it harder to build muscle, but it will also weaken your mental health, leading to a decline in willpower and libido. Strength training improves your willpower, and as you gain muscle, you become more confident and proactive. It also makes you more motivated to train, which is a good cycle for your muscles and for your attractiveness as a man.

[easypeasy]

This is still my favorite workout of all leg workouts I have ever done. I love the combination of strength and cardio so much. It makes everything more intense. I wished there were more of these workouts. This workout makes my legs shake everytime.

[johnglyder]

Hello, found your channel about 4 weeks ago and love all the exercises. I am 70 years old and love the cardio feeling of these workouts. Keep it up! Fantastic

[michalinaszamotuo]

I've been working out with dumbbells for about a year and at some point I hit a plateau. But since I've discovered your channel one month ago, I've noticed big changes! Thank you so much for those workouts, I love them

[fabiollaloureiro]

Yesterday I did the last workout you posted, 30 Min SWEATY Low Impact HIIT Workout [NO JUMPING + APARTMENT FRIENDLY, and for the first time in months I slept so well!!! Thanks Dan, your workouts improve not only my body, but also my mind!! My mentor :-) You're at least 5 days of week in my agenda, thanks for that!!

[smeierm]

That lightweight feeling when you do the finisher is awesome

[dontgiveup]

Did this again. And no it doesn’t get easier. I saw stars and fireworks but IT’S SO MUCH WORTH IT! Thank you❤️

[Bustapolio]

Well I nearly had to seek medical attention in the days following the first time I did this workout. My calves were completely destroyed and it took me about 4 days before I could walk without a noticeable limp. Fortunately, the 2nd and 3rd times weren’t nearly as bad. I am starting to appreciate real results with Dan’s dumbbell living room workouts.😊

[Fatenarr]

Thanks Dan and Tiff! It was nice to see some dedicated calf exercises. I like the format of go slow then as many as possible. Keep up the hard work you put into these videos, you are helping a lot of people better themselves.

[DloBee]

Im sorry Dan I let you down! I only got about 3/4 through this workout and tapped out for the bike. Still building up my body strength for these. Thanks for your awesome videos!

[nikibartlett]

HOLY S**T!!! THIS is HARDCORE…….. LOVE it I will crawl up my basement stairs now. UGH. THANKS BRO ! BEST workouts on u tube !!

[palart]

Cant wait to get back home and do this. I can imagine the burn. Lets go!!!

[Etereosi]

Thanks guys. . Last finisher sets were killing but absolutely loved em. . I hope I can walk now 😭😭

[bethschmitz]

Great workouts, love the variety in workouts and tempo/structure. Keeps me engaged and coming back for more! Thanks again!

[Isabellad]

OMG ... what an amazing workout.. calves ON FIRE .. going to walk funny tomorrow 😂 .. thanks coach.. you are the BEST ! Happy Sunday 🔥🔥🔥🔥🔥

[TheSuperHeroOfLove]

Thank You So Much Legend Bro! This was pretty tough but I crushed it! I appreciated it alot!

Sending you lots of Love and Light! Have a fantastic day!

[iandiraoliveirarocha]

Só tem eu de brasileira por aqui?
Descobri a 3 dias e estou amando!
Minha notificação preferida!
Obrigada!!!!