Day 3: 30 Min SUPERSET LEG DAY Home Workout // 6WS2
Build stronger legs and tougher abs at home with this superset leg workout. Yes, this workout will make it difficult to walk tomorrow, but did you know that training your legs indirectly works your core (HARD) at the same time?
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The combination of front loaded resistance in many of these leg moves and the core focused exercises will leave your legs and abs feeling like they have taken a beating. We'll also be using a yoga block for many of the exercises to perform elevated movements. The elevated lunges and squats will work your quads and glutes harder, mobilize your hip flexors, and help stabilize your knees.
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw
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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️ Equipment: Set of dumbbells (I'm using 30lb/14kg), a yoga block (a sturdy book works, too), and your mat.
⏱️ Intervals: Supersets: 30 Seconds work x2, 30 seconds rest between supersets
Exercises for this 30 minute superset leg workout with weights workout:
0:20 Heels Elevated Squats x2 DB
0:50 Heels Elevated Squats Bodyweight
1:50 RDL Full Range x2 DB
2:20 RDL 1 1/2 Reps x2 DB
3:20 Foot Elevated Lunge R x2 DB
3:50 Foot Elevated Lunge R Bodyweight
4:50 Single Leg RDL R Full Range x1 DB
5:20 Single Leg RDL R 1 1/2 Reps x1 DB
6:20 Foot Elevated Lunge L x2 DB
6:50 Foot Elevated Lunge L Bodyweight
7:50 Single Leg RDL L Full Range x1 DB
8:20 Single Leg RDL L 1 1/2 Reps x1 DB
9:20 Foot Elevated Curtsy Lunge R x2 DB
9:50 Foot Elevated Curtsy Lunge R Bodyweight
10:50 RDL Full Range x2 DB
11:20 RDL 1 1/2 Reps x2 DB
12:20 Foot Elevated Curtsy Lunge L x2 DB ( I DID THE WRONG LEG)
12:50 Foot Elevated Curtsy Lunge L Bodyweight
13:50 Single Leg RDL R Full Range x1 DB
14:20 Single Leg RDL R 1 1/2 Reps x1 DB
15:20 Staggered Squat R x2 DB
15:50 Staggered Squat R Bodyweight
16:50 Single Leg RDL L Full Range x1 DB
17:20 Single Leg RDL L 1 1/2 Reps x1 DB
18:20 Staggered Squat L x2 DB
18:50 Staggered Squat L Bodyweight
19:50 RDL Full Range x2 DB
20:20 RDL 1 1/2 Reps x2 DB
21:20 Sumo Squat x2 DB
21:50 Sumo Squat 1 1/2 Reps x2 DB
22:50 Single Leg RDL R Full Range x1 DB
23:20 Single Leg RDL R 1 1/2 Reps x1 DB
24:20 Suitcase Squat x2 DB
24:50 Suitcase Squat Low Pulses x2 DB
25:50 Single Leg RDL L Full Range x1 DB
26:20 Single Leg RDL L 1 1/2 Reps x1 DB
27:20 Goblet Squat x1 DB
27:50 Goblet Squat Pulses x1 DB
28:50 RDL Full Range x2 DB
29:20 RDL 1 1/2 Reps x2 DB
Finisher / 30s ea, no rest
30:20 Squats x2 DB
30:50 Squats x1 DB
31:20 Squats Bodyweight
Cool Down + Stretch
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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!