Day 16: 40 Min KILLER LEG WORKOUT at Home + Abs with Weights // 6WS1

Get ready to shred your legs and blast your abs in this intense home workout! No need for a fancy gym, just grab a pair of dumbbells (I use 20lb and 30lb pairs) and let's get moving! Each complex combines 4 exercises performed back-to-back for 2 minutes and 30 seconds. We repeat each complex twice with a 1-minute rest in between. Don't worry, the reps are listed below and on screen! This high-intensity workout will test your strength and endurance, but remember, you got this! #6WS1 #KillerLegWorkout

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Don't forget to warm up before your workout
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

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FREE HOME WORKOUT PROGRAMS
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

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WORKOUT DETAILS
⏱️ Duration: 40 minutes
🏋️ Equipment: Two sets of dumbbells and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: Complexes: 2 minutes 30 seconds each – complete as many reps as possible within the given time, then rest 60 seconds between complexes

The exercises for this killer leg workout are:

0:30 AB COMPLEX (AMRAP)
EXTENSION TO TUCK X10
HIGH CRUNCH X10
RUSSIAN TWIST X10
TOE TOUCH X10

REST 1:00

4:00 REPEAT AB COMPLEX (AMRAP)

REST 1:00

7:30 LUNGE COMPLEX (AMRAP)
SIDE LUNGE R X10
CURTSY LUNGE R X10
SIDE LUNGE L X10
CURTSY LUNGE L X10

REST 1:00

11:00 REPEAT LUNGE COMPLEX (AMRAP)

REST 1:00

14:30 SQUAT & LUNGE COMPLEX (AMRAP)
GOBLET SQUAT X10
ALT FRONT LUNGE X10
SUMO SQUAT X10
ALT REVERSE LUNGE X10

REST 1:00

18:00 REPEAT SQUAT & LUNGE COMPLEX (AMRAP)

REST 1:00

21:30 MIXED LEG COMPLEX (AMRAP)
SUITCASE SQUAT X10
ROMANIAN DEADLIFT X10
CLEAN SQUAT X5
CALF RAISES X20

REST 1:00

25:00 REPEAT MIXED LEG COMPLEX (AMRAP)

REST 1:00

28:30 GLUTE & HAMSTRING COMPLEX (AMRAP)
GLUTE BRIDGE X10
HAMSTRING MARCH X10
KNEELING GLUTE SQUEEZE X10
KNEEL TO SQUAT X5

REST 1:00

32:00 REPEAT GLUTE & HAMSTRING COMPLEX (AMRAP)

REST 1:00

35:30 AB COMPLEX (AMRAP)
LEAN BACK X10
WOODCHOP R X5
WOODCHOP L X5
CRUNCH PULSES X10

REST 1:00

39:00 REPEAT AB COMPLEX (AMRAP)

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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!