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30 MIN LEG DAY WORKOUT LOWER BODY WORKOUT WITH DUMBBELLS 6 DAY SHRED DAY 14 - TIFF x DAN

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Rating: 4.0; Vote: 1

Day 14 of our 6 Week Shred Workout Plan - This 30 min leg day workout is going to target your glutes and hamstrings with a combination of lower body exercises using dumbbells. For this workout all you'll need is a mat and a set of dumbbell. I'll using 30 lb dumbbells in this at home leg workout, but use what works best for you. If any of the lifts aren't challenging enough for you, reach for some heavier dumbbells. Alternatively, if the exercises are too difficult you can always pick up a lighter set of dumbbells. The important thing is that you get through the entire exercise so you can build up strength and endurance in your legs hamstring & glutes in particular. Remember, everyone is on their own personal fitness journey so don't ever compare yourself to what others are able to do, or not do. You're competing against yourself, so give it all you got! The format for this lower body workout with dumbbells is as follows: Perform each exercise for 40 seconds following by 20 seconds of rest all the way through. 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 Exercises listed below: 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 LEG DAY WORKOUT LINKS: Sneakers: NOBULL This is part of our 6 WEEK SHRED WORKOUT PLAN. Add this playlist to your favorites so you can come back every day
Date: 2022-06-05

← 30 MIN INTENSE HIIT CARDIO WORKOUT NO REPEAT NO EQUIPMENT 6 WEEK SHRED - DAY 13 - TIFF x DAN

6 PACK ABS INTENSE ABS WORKOUT GET QUICK RESULTS - TIFF x DAN →

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Comments and reviews: 8

babychai46
Much needed brotha! Im dealing with a bicep injury so Ive got a couple of arm vids on the back burner for now. Thanks for the hiit workout and 12 min abs. Im doing that after this (did it yesterday too) but I have to sub some push-up and burpee moves for other things. Then some beach time! Wish you guys were here! Lucky I live Hawaii lol
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Shruti
I had this weird idea of using resistance bands for the finisher round. Didn't realize there wasn't any break in between! Hahaah. Had to take them off, but an awesome workout. Torched 300 calories.
Cheers to the strong US!
Thanks for another killer 30mins
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RoAdRageJohn
Im almost intermediate. Is it allright monday upper body workout, tuesday this leg workout, wednesday again upper then leg workout and friday rest. Then the same routine? What do you think? Thanks for your great videos btw
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Saad
For the Romanian deadlift my lower back was sore the next day. Did I do them wrong or do they target that area? But other than that I loved the workout!
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Alexandra
Omg. so I did this yesterday and I am now hobbling around like a crab lol. Felt so pumped after this workout though! Thanks Dan you're a legend!
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SR
Feeling the burnnn! Im gaining so much strength in my legs! I can tell by the way Im able to do the workouts with much better form!
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Mohit
workouts are fun now, it's like workout with your buddy who is an overachiever so you get motivation to push hard
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piccola
The last part hit so hard i can't even sit on a chair without a support. feeling like a 90 y/o grumpy granny: D
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