30 Min LEG WORKOUT FROM HELL (Quads, Calves, Hamstrings & Glutes) + Cool Down
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!
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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
Warm up before your workout: https://youtu.be/-BBlDbn4QBo - workout details listed below.
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WORKOUT DETAILS
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️ Equipment: Set of dumbbells, a yoga block or wedge, and a 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:
00:00 Get Ready!
QUADS
00:20 Heels Elevated Squats 40 sec
01:00 Repeat 20 sec
01:50 Front Static Lunge R 40 sec
02:30 Repeat 20 sec
03:20 Front Static Lunge L 40 sec
04:00 Repeat 20 sec
04:50 Staggered Squat R 40 sec
05:30 Repeat 20 sec
06:20 Staggered Squat L 40 sec
07:00 Repeat 20 sec
07:50 Suitcase Squat 40 sec
08:30 Repeat 20 sec
CALVES
09:20 Calf Raises 40 sec
10:00 Repeat 20 sec
10:50 Calf Raises (Toes Out) 40 sec
11:30 Repeat 20 sec
12:20 Calf Raises (Toes In) 40 sec
13:00 Repeat 20 sec
13:50 Calf Raises R (1db) 40 sec
14:30 Repeat 20 sec
15:20 Calf Raises L (1db) 40 sec
16:00 Repeat 20 sec
HAMSTRINGS & GLUTES
16:50 Sumo Squats (1db) 40 sec
17:30 Repeat 20 sec
18:20 Reverse Lunge R 40 sec
19:00 Repeat 20 sec
19:50 Reverse Lunge L 40 sec
20:30 Repeat 20 sec
21:20 RDL 40 sec
22:00 Repeat 20 sec
22:50 Single Leg RDL R 40 sec
23:30 Repeat 20 sec
24:20 Single Leg RDL L 40 sec
25:00 Repeat 20 sec
FINISHER
25:50 Bulgarian Split Squat R 40 sec
26:30 Repeat 20 sec
27:20 Bulgarian Split Squat L 40 sec
28:00 Repeat 20 sec
28:50 Goblet Squat 40 sec
29:30 Repeat 20 sec
30:10 Cool Down
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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!