40 MIN Dumbbell Strength Workout | Lower Body, No Repeats
Grab your dumbbells and get ready to build stronger legs with this 40 minute lower body workout. We’re hitting the quads, hamstrings, glutes and calves with 40 second strength intervals and no repeat exercises or rounds.
60 second core intervals break up each section and help the workout move fast, but make no mistake… this is leg day. We end the workout with a 2 minute complex finisher before cooling everything down.
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Choose weights that challenge you while allowing you to maintain good form.
DAN: 40 & 50 lb dumbbells (18-22 kg)
TIFF: 12.5 & 15 lb dumbbells (6-7 kg)
Equipment: you'll need some dumbbells, a bench or chair, yoga block, and a mat or soft surface is optional.
Warm Up // 30s each
Quad Stretch (Switch Half Way)
Cossack Squats
Jog in Place
Squat
Reverse Lunge
Pike Calf Stretch
Workout // 40s work, 20s rest
High Squat
Romanian Deadlift
Reverse Lunges
Lateral Squats
Box Step Ups R
Box Step Ups L
60s Bicycle Crunches
Curtsy Lunges
Sumo Squat
B-Stance RDL R
B-Stance RDL L
Glute Bridge
Heels Elevated Goblet Squat
60s Flutter Kicks
Bulgarian Split Squat R
Bulgarian Split Squat L
Calf Raises
Staggered Deadlift R
Staggered Deadlift L
Calf Raises
60s Reverse Crunch + Hip Lift
Forward Lunges
Step Out Squats
Hip Thrust
Single Leg Glute Bridge R
Single Leg Glute Bridge L
Sumo Deadlift Partials
60s Crunches
Finisher Complex (2 min)
10 Goblet Squats
10 Split Squat R
10 Split Squat L
AMRAP Squat Pulses
Cool Down & Stretch // 30s work x6, no rest
#LowerBodyWorkout #DumbbellWorkout #StrengthWorkout
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.