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