Day 28: 30 Min PYRAMIDS Lower Body Dumbbell Workout // 6WS2
This is a high volume pyramid style dumbbell leg workout that WILL make your legs (and indirectly, your core) stronger! I'm not going to lie, this home leg workout is an absolute BEAST. My legs were sore for a solid 3-days after this workout... but it was worth the pain!
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If you've never tried a pyramid workout before, the format is simple. We'll complete a single exercise for 5 rounds. You'll have a 20 second rest between each round, and the timing for the exercises will be: 1st round: 20s; 2nd round: 30s; 3rd round: 40s; 4th round: 30s; 5th round: 20s.
Although you will perform a lot of reps, don't focus on speed. Instead, slow down your pace and keep those muscles under tension for as long as possible using full range movements. And if throughout the workout you feel "bored" or ready to quit, just remember that the sets and reps that challenge you most are what will help you to see and feel improvements. Push past the mental blocks and do everything in your power to push through to the end. Follow along with me – you got this!
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw
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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️ Equipment: A pair of dumbbells (I'm using 30 lbs / 14 kg), I'm also using a single 80 lb / 36 kg dumbbell for the sumo squats only, plus a yoga block and a mat
⏱️ Intervals: This is a pyramid style leg workout. You'll have a 20 second rest between each round, and the timing for the exercises will be: 1st round: 20s; 2nd round: 30s; 3rd round: 40s; 4th round: 30s; 5th round: 20s. We'll repeat this until the finisher, then it's 30s X6 exercises, no rest
Exercises and format for this 30 minute pyramid dumbbell leg workout:
20s Work / 20s Rest
30s Work / 20s Rest
40s Work / 20s Rest
30s Work / 20s Rest
20s Work / 20s Rest
0:20 Heels Elevated Squat
20/30/40/30/20
4:20 Foot Elevated Static Lunge R
20/30/40/30/20
8:20 Foot Elevated Static Lunge L
20/30/40/30/20
12:20 Sumo Squat
20/30/40/30/20
16:20 Romanian Deadlift
20/30/40/30/20
20:20 Foot Elevated Curtsy Lunge R
20/30/40/30/20
24:20 Foot Elevated Curtsy Lunge L
20/30/40/30/20
FINISHER 30/30/30/30/30/30
28:20 Staggered Squat R
28:50 Lateral Squat Walk
29:20 Staggered Squat L
29:50 Front to Back Squat Walk
30:20 Goblet Lateral Lunges
30:50 Squat Hold
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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!