Name: 40 Min Legs & Abs Workout with Dumbbe... | TIFFxDAN | Gan Jing World
Uploaded: 2026-03-16T12:07:59.076Z
Duration: 41 min 2 s
Description: This 40 minute leg and abs workout with dumbbells is the perfect routine that focuses on building lo... | Videos | Gan Jing World - Technology for Humanity | Video & Movie Streaming

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https://media1-us-west.cloudokyo.cloud/video/v14/ca/fb/50/cafb5056-7980-48bd-86bd-c4410d2451ed/master.m3u8

This 40 minute leg and abs workout with dumbbells is the perfect routine that focuses on building lower body strength while sculpting your abs throughout the session.

We start with lower body strength work using dumbbells before moving into a sculpting abs circuit, then we finish with lower body conditioning and a calf finisher.

Use heavier weights for the squat and lunge patterns when possible, and move with control through the deficit work and core exercises.

Follow along with Tiff for lighter weights and lower impact options or Dan for  heavier options and more intensity so you can choose the level that works best for you.

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Equipment: 2-3 sets of dumbbells, a bench or chair for hip thrusts and Bulgarian split squats, a yoga block or similar for heel and foot elevated work, and a mat or soft surface.

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Follow my HIIT channel for more follow along workouts @DantheHIITMan  

Warm Up // 30s work x6, no rest
Knee Hug
Squat to Reach
Alternating Reverse Lunges
Good Morning
Lateral Lunges
Pike Calf Stretch

Lower Strength // 40s work, 20s rest (use heavier weights when possible)
Front Squat / Goblet Squat
Bulgarian Split Squat R
Bulgarian Split Squat L
Romanian Deadlift
Alternating Forward Lunges
Sumo Deadlift Partials
Hip Thrust / Glute Bridge
Hip Thrust Hold + Pulses / Glute Bridge Hold + Pulse
Rest 30s then Repeat

Ab Shred // 30s work, 10s rest
Reverse Crunch
Scissor Crossovers
Starfish Crunches / Cross Toe Touches
3-Point Crunches
Oblique Heel Taps
Tuck to Leg Lower
Seated Bicycles
Oblique V-Ups R / Oblique Crunch R
Oblique V-Ups L / Oblique Crunch L
Flutter Kicks
Single Leg Extensions
Tabletop Crunch Pulses

Lower Conditioning // 30s work, 15s rest (medium weights are fine here)
Cyclist Squat
Deficit Curtsy Lunge R
Deficit Curtsy Lunge L
Cyclist Squat
Deficit Split Squat R
Deficit Split Squat L
Cyclist Squat
Deficit Lateral Lunge R
Deficit Lateral Lunge L

Finisher // 30s work x4, no rest
Calf Raises Neutral
Calf Raises Toes Out
Calf Raises Toes In
Squat to Calf Raise

Cool Down & Stretch // 30s work x6, no rest

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

40 Min Legs & Abs Workout with Dumbbells at Home

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