Day 24: 30 Min Lower Body DUMBBELL SUPERSETS Workout // 6WS2
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- čas přidán 11. 09. 2024
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This superset leg workout is great for anyone. You can go a little heavier and work on building muscle mass, or drop the weight to sculpt lean, tone legs. Either way, this superset dumbbell workout will have you feeling it in all the right places!
All you need for this workout is a set of dumbbells (I'm using 30 lb / 14 kg for reference). You may want to have a medium and heavier set in case you need to drop weight.
Focus on even paced reps throughout this workout. This is a high volume leg workout and cardio is not the goal today. You will be dripping sweat by the end, so let the weights help you to get the most out of this workout. We'll be performing 30 seconds supersets (2 exercises, back-to-back) followed by a 30 second rest before moving on to the next exercises. Let's have a great workout -- push yourself today!
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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️♂️ Equipment: A pair of dumbbells (I'm using 30 lbs / 14 kg) and a mat
⏱️ Intervals: 30 seconds work x2, 30 seconds rest
Exercises for this 30 minute superset leg workout:
CIRCUIT 1
0:20 High Squat x2 DBS
0:50 Squat Pulses Bodyweight
Static Lunge R x1 DBS
Static Lunge R Pulses Bodyweight
Static Lunge L x1 DBS
Static Lunge L Pulses Bodyweight
In + Out Squat x1 DB
In + Out Squat Bodyweight
Suitcase Squat x2 DBS
Narrow Squat Bodyweight
High Squat x2 DBS
Squat Pulses Bodyweight
Static Lunge R x1 DBS
Static Lunge R Pulses Bodyweight
Static Lunge L x1 DBS
Static Lunge L Pulses Bodyweight
In + Out Squat x1 DB
In + Out Squat Bodyweight
Suitcase Squat x2 DBS
Narrow Squat Bodyweight
CIRCUIT 2
Sumo Squat x2 DBS
Sumo Squat Pulses Bodyweight
Kneeling Glute Squeeze R x1DB
Kneeling Glute Squeeze R Bodyweight
Kneeling Glute Squeeze L x1DB
Kneeling Glute Squeeze L Bodyweight
Glute Bridge x1 DBS
Glute Bridge Pulses Bodyweight
RDL x2 DBS
RDL Pulses x2 DBS
Sumo Squat x2 DBS
Sumo Squat Pulses Bodyweight
Kneeling Glute Squeeze R x1DB
Kneeling Glute Squeeze R Bodyweight
Kneeling Glute Squeeze L x1DB
Kneeling Glute Squeeze L Bodyweight
Glute Bridge x1 DBS
Glute Bridge Pulses Bodyweight
RDL x2 DBS
RDL Pulses x2 DBS
FINISHER 30s ea, no rest
Goblet Squat
Goblet Sumo Squat
Squat Pulses Bodyweight
Sumo Squat Pulses Bodyweight
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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!
![Day 24: 30 Min TOTAL BODY Dumbbell Workout at Home [No Repeats] // 6WS3](http://i.ytimg.com/vi/w_hSdApS0bY/mqdefault.jpg)
![Day 24: 30 Min TOTAL BODY Dumbbell Workout at Home [No Repeats] // 6WS3](/img/tr.png)
![Day 23: 40 Min QUADS, HAMS, GLUTS & CALVES [Home Leg Workout] // 6WS1](/img/n.gif)
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breathless! great workout. thanks for the great content. day 24 completed 🎉
Done. Thanks a million for another beautiful workout 🙌🏿🏃🏿♂️💪🏿🤸🏿♀️🥁❤
Finally, I’m proud to be a member and have such amazing coach❤❤❤❤❤❤❤. I hv chosen your channel over a gym membership. Thann you Dan for all your hard work❤❤❤❤❤❤❤
I am doing this 40 lbs, I started a while back ago using 25 lbs. I have the best shape of my life! Thank you so much Dan ❤🎉
Leg day pays the bills for the body. Great workout today. Bring on Saturday!
👏🏽👏🏽👏🏽
Great workout! Thank you!
*This is a LEGit KILLER workout!😤 I think my legs forgot how to walk after doing this!😭😂 That RDL pulses literally made my legs trembling.🥴 Call me crazy 🤯 but as much as I hate this workout I also freakin’ LOVE it!😅💪🏼🤩 Thank you for this LEGendary workout Dan!🙌🏼*
😂😂🙌🏽
most of your videos have the main message for me: it's me against myself and don't give up.
and your finishers always have the opportunity to give everything again. 👋🏼
Nice to see that you have to stop for a moment in between.😂
I am actually always looking forward to the next workout. Call me crazy but I just love this programme! Thanks so much.
Dan ! As always ! Staying fir n motivated with your easy workouts !! Is a bliss !! Just a set of dumbells n your workouts and we’re good to go , I’ve been doing your workouts at home and seeing change too !!
Not exactly easy!
@@turntheheart4268yes I agree haha 😂
wOW awesome workout! Excellent....
Completed with 25lb dumbbells for the first time. Been doing your workouts for a year and started with 10lb weights. Amazing superset! If dans workouts don’t get you ripped, nothing will.
Thats awesome! I started with 12lbs and now doing 20lbs but feeling like I can really go up but dumbells are so pricey...
This will be my workout tomorrow morning! Thanks
Love to hear it! 🙌🏼🔥
This is my go to for a hard workout. Thanks, Dan!
This was one hell of a workout.. My legs are feeling so stiff after this workout.. You are unbelievable sir, doing this full workout without any pause and that to with full intensity and in proper form is not an easy task.. And as always watching that cute little fur angel at @ is the best part of this whole session.. Thank you sir for this beautiful workout
Omg the dog is absolutely adorable ♥️
We think so too! ❤️
Murderous family lol! Big salute to Tiff x Dan every time! Lets work everyone! ⚡
🙏🏽🙏🏽🙏🏽
Wow i think this is my leg day workout for tomorrow ☺️ . I hope i can do it 🥺. Thanks 👍 keep it up ☺️.
my legs are burning! what an another intense workout! thanks dan!
Day 34 Completed. As always amazing with a snow shoveling warmup for me. Thanks Dan
Awesome workout!! Thank you 😅
🙏🏼 🙏🏼 🙏🏼
day 34:conquered! another amazing leg workouts video!
I'm definitely gonna try some of these workouts! Love em!
Get it! You got this! 🙌🏽
Been doing 30 pounds with you for the past week. Today those rdl pulses 😢 thank you
Great workout thank you and have great weekend, Dan Tiff and Winston🐶
Killer workout 🏋🏼♀️
Dan another tough but solid workout. My muscles are aching now. I needed those stretches after. Well done my man👏👏👏
Tough and effective class. Did 30lbs . Thank you.
Mannnn🥵🥵this workout is not for the faint of heart 😅. I almost quit on the second exercises and i almost burst into tears🤣🤣. My form was off especially for the kneeling squat squeeze i couldn't even do it on my left siide😅. But overall this really challenged me and am happy for finishing to the end. I couldn't do the cooldowns though😂😂 am done. Thank you Dan❤
Amazing job for powering through! Just take things at your own pace and listen to your body! You've got this! So proud! 🙌🏼
Absolutely love these superset workouts! 💪🏼
Aww the dog… love how your choosing sets! 😝❤️🔥👍
Done and dusted, loads of sweat!! Cheers!!
Did 5 min warm up + day 33 + day 34 + cool down. Crazy!!!! The Kneeling Glute Squeeze were the hardest for me today!. 675 kcal´s.
Excelente tus rutinas! Saludos desde Costa Rica!
.love this workout thankyou 😅
Superset !!!!!! Thank you. I got it done !
I just finished this workout thanks alot my legs are so jello right now ❤️🔥
Great job!! Glad I could help 😉😂
I got it done!!
Great workout😅
My legs, cant feel them, nice but painful workout for legs n glutes🙏🏼🙏🏼🙏🏼
🙏🏽🙏🏽🙏🏽
That. Was. Killer. Thank you so much - exactly what I needed! 👏
Good job!
Exactly what I needed today.
Thank you so much I did the exercise 🔥today and I sweat and feel better 💪
I got it done !!!!! Thank you !!!!
Mortal 🔥🦁😍
Day 34 baby!!
Such a good workout! Thank you!!
Glad you liked it Tina!!
Super challenging THANKS Dan
It is always great !!!
🙏🏽🙏🏽🙏🏽
damn this was brutal, I thought I'd tap after halfway but I persevered and finished! Proud of myself, thanks for the rubber legs
👏🏽👏🏽👏🏽
That was really very intense workout 🥵🔥 great job 👏
FINISHED !!
Awesome stuff right here
Awesome workout! Loved it😍
Thank you💯🤗👍
Of course! ❤️
There are a lot of CZcams workouts that claim to be tough, but because thr content providers wants a wider audience, they really are not that tough. This one here? This is the real deal. I weigh 160lbs and did this with the 30lbs, and it was really tough with the Romanian dead lifts and pulses at the end.
Day 34 in the books.
Great #babywearing workout if you swap the glute bridges out.
Done. Ty so much
Grimace your face with the good pain. Incredible leg workout
LOVE IT, thanks for posting!! 谢谢你🙏
Hey dan!
I love this workout Again.
But I have 1 Question.
Do you have some tips for me?
Because you are my role model.
you are running my dream right now!
Really apreciated 💪💪💪💪💪🇸🇳
My legs are shaking. Great workout
Epic❤
Yeeeeaaaaaaaaaaah!
BAD ASS KILLER ❤❤🔥🔥🔥🔥
Oh man, here we go legs ..my favorite
Hi Dan, can you do an extreme 15 minute workout per body part like you did the shoulders 13 minutes workout? That is exactly what I need before work. Thanks
I enjoyed it 👏 ❤️🔥
❤ best
Let’s go 🦍💪🏼🔥
🔥
🙌🔥
Exelente 🎉🎉🎉
day 34 - 2/5.
Great job. 14kg each or 2x7kg?
Day 34 is done. 309 kcal
👏👏👏👏👏👏
🎉🎉🎉🎉
👍👍👍👍👍👍👍👍
💪🏽🔥🙌🏽
i love you
❤️ 🙏🏼
Hate leg days! Why do you make me do them?! 😭
🙏🏽🙏🏽🙏🏽❤️❤️❤️
34💯🇨🇿
🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🔥🔥🔥🔥🔥🙌🏼😅😅😅😅
DOG!!!!!
🎉😂
Your muscle need to rest
❤ best
🔥
👏🏽👏🏽👏🏽