Day 1: 40 Min COMPLETE LOWER BODY Workout with Dumbbells // 6WS1
This 40 min complete lower body workout with dumbbells is a great way to burn calories and build strength. For this lower body home workout all you'll need is a mat, a set of dumbbells (I'm using 30lb/14kg for reference) and a yoga block or wedge (anything to elevate your heels will work).
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This lower body dumbbell workout can be a little intense depending on your fitness level, so take it at your own pace and listen to your body. The more you train, the more strength and endurance you will build. It's just you vs. you in this workout – no comparisons, only you getting stronger and more athletic with each workout. Let's get to work! #6WS1 #DumbbellLegDay - Workout details listed below.
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
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WORKOUT DETAILS
⏱️ Duration: 40 minute workout
🏋️ 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 work, 20 seconds rest
Exercises listed below.
0:20 High Squat
1:20 1-1/2 Squat
2:20 Curtsy Lunge R
3:20 1-1/2 Curtsy Lunge R
4:20 Suitcase Squat
5:20 Staggered Suitcase Squat R
6:20 Staggered Suitcase Squat L
7:20 Curtsy Lunge L
8:20 1-1/2 Curtsy Lunge L
9:20 Sumo Squat
10:20 1-1/2 Sumo Squat
11:20 Elevated Squat
12:20 Sumo Squat Calf Raises
13:20 Calf Raises
14:20 Romanian Deadlift
15:20 1-1/2 Romanian Deadlift
16:20 Front Lunge R
17:20 Reverse Lunge R
18:20 Front to Back Lunge R
19:20 Staggered Romanian Deadlift R
20:20 1-1/2 Staggered Romanian Deadlift R
21:20 Staggered Romanian Deadlift to Kneel R
22:20 Front Lunge L
23:20 Reverse Lunge L
24:20 Front to Back Lunge L
25:20 Staggered Romanian Deadlift L
26:20 1-1/2 Staggered Romanian Deadlift L
27:20 Staggered Romanian Deadlift to Kneel L —36 min
28:20 Glute Bridge
29:20 1-1/2 Glute Bridge
30:20 Glute Bridge Pulse
31:20 Hamstring Bridge
32:20 Hamstring March
33:20 Hamstring Hold
34:20 Kneeling Hip Thrust
35:20 Kneeling Hip Thrust R
36:20 Kneeling Hip Thrust L
37:20 High Squat 2 Dumbbells
38:20 Goblet Squat 1 Dumbbell
39:20 Air Squat
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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!