Day 23: 40 Min QUADS, HAMS, GLUTS & CALVES [Home Leg Workout] // 6WS1
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- เผยแพร่เมื่อ 14 มิ.ย. 2024
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Who's ready to sculpt some serious leg definition? Forget the gym, this home leg workout with dumbbells will leave your quads, hamstrings, glutes, and calves screaming. Grab your weights (mine are 30 lbs), and let's get down to business.
The workout packs a punch with three rounds of four exercises each. Push yourself for 30 seconds on each exercise, followed by 30 seconds of rest. Want to keep the intensity high? Skip the rest and do high knees or jumping jacks instead. After each round, take a quick 30 second breather before diving into the 1.5 minute finisher. Fair warning: I couldn't even finish it without taking breaks! Can you beat me? Share your results in the comments and lets see who reigns supreme! #6WS1 #DumbbellLegDay #QuadsHamsGlutesCalves
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This is Day 23 of our 6 Week Shred I Home Workout Program. Subscribe and turn on notifications 🚨 bit.ly/TIFFxDAN
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Workout Details:
⏱️ Duration: 40 minute workout
🏋️♂️ Equipment: A set of dumbbells and a non-slip workout mat
💪🏽 Dumbbells: For reference only, I’m using 30 lb / 14 kg dumbbells
⏱️ Intervals: 30 seconds work, 30 seconds rest between exercises // We'll take a 30 second break between each round. After the three rounds have been completed then we'll move on to a 1.5 minute finisher that will burn out your quads!
The exercises for this dumbbell quads, hams, glutes, and calves workout are:
0:20 Round 1 - Repeat 3X
1. High Squat
2. Curtsy Lunge - alternating
3. Sumo Squat
4. Glute Bridge
REST: 30 SECONDS
12:20 Round 2 - Repeat 3X
1. Side-to-Side Lunge
2. RDL 1-1/2 Rep
3. Alternating Lunge Front & Back
4. Hamstring March
REST: 30 SECONDS
24:20 Round 3 - Repeat 3X
1. Suitcase Squat
2. Calf Raises
3. Lateral Squat Walk - stay low
4. Plié Squat + Calf Raise
REST: 30 SECONDS
36:20 Finisher - 1 Minute 30 Seconds
1. Squat Pulse (2 dumbbells) - 30 seconds
2. Goblet Squat Pulse (1 dumbbell) - 30 seconds
3. Air Squats (bodyweight) - 30 seconds
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Thanks for supporting our TH-cam channel. We couldn’t do any of this without you!
TIFF x DAN
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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! - แนวปฏิบัติและการใช้ชีวิต
![Day 29: 30 Min CHALLENGING BACK & CALVES Workout [with Dumbbells] // 6WS1](/img/n.gif)
U know it’s a good one when the sweats getting in ur eyes 😭🔥
Oh yeah... that's a good sign for sure!
I liked this format; with the repeated sets, it felt like a gym workout instead of a group exercise class.
For sure. Glad you enjoyed it!
So appreciate this workout!!! No blather, straight to it and stayed in it! Excellent visual and audio cues sans voice. Perfect work to rest ratio. Thank you!!!
This is definitely my favourite leg day you've created so far !
🙌🏼 glad you like it!!
Was looking for some home workouts that include dumbbells and then I found your channel last week and I'm impressed by the amount and quality of your videos, subscribed immediately, love the content!
Awesome! Thank you so much. Enjoy the workouts!
That “finisher” definitely finished me off. 😂❤️ Loved it!!
liked before watching, great motivation
🔥🔥🔥thank you!!!!
This was a nice combination of moves in every round.
amazing workout, the finisher is killing me!
This was a fire workout 💥💥 i loved it. Thank you❤
So glad you liked it!!!!
Hello from Thailand! Just wanted to say that me and my boyfriend have been challenging each other to complete your videos and we absolutely love the workouts. Thank you so much for the amazing content!
Thank you so much! You guys are awesome! 🙏🏽
This is DEF my FAVE in this series! Thank you for your hard work!!
Love to hear that! Thank you so much!
I'm always being challenged by your workouts. Thanks!🏃♂️💪👊
Loved this workout Found myself smiling throughout it ❤❤ Bring on day 23!
The best lower body bid ive ever seen. period. well informed great format
Finished with my clothes SOAKED !!! One of the best leg workouts EVER!!! Thanks Dan, hope you have an amazing day :)
Love to hear that. Awesome job, as usual!! Let's keep going!
This channel is best 🥺
Thank you so much
Killer workout, legs on fire Dan!! Thank you for your content, hope you have a great day!
That was so goooood! Thank you again Dan!!
Can’t wait to do this one thanks
Enjoy! This one is a burner 🔥
This video is a masterpiece , thank you so much :D
Thanks for remembering the hamstrings and calfs! People forget about those!
*calves, lol
Man bless all y'all for doing this for free over a year ago being obese besides serotonin deficiency and dealing with Iran's awful economy such people as you helped me go from over 90 to 70kg and getting on the right path for both my physical and mental health also indirectly others just wanted to say I'm grateful for the effort you putting in. wish you the best.
Thanks for the comment - really appreciate it! And congrats on your success so far! I love hearing how the workouts are changing lives, and it sounds like your story is a good one. Keep it up my friend!
Used this video for my leg day today and it was a blast. Was just searching TH-cam and found your videos. Had to subscribe
Omg!!! Love it!!
Really loved the 3rd circuit and the finisher. Crushed it 💪❤️
bravo!
love your workout. thanks
It's so tough to find good hamstring exercises, let alone good bodyweight hamstring exercises - and Dan comes up with unique one's like hamstring march! Love this guy
So true. Working the hamstrings without machines is no easy feat. Thanks, bro
thanks dan
You're welcome!
Awesome workout!!! Loved it as always, thank you.
Thank you so much 🙏🏽
OMG absolutely love it Wow!.You are super awesome as always.Thank you💪🏽🔥😊
Thank you so much 🙏🏽
So good
Love you man!!! Amazing as always
Here for you 👊🏼 Let's keep on pushing!
OMG. HARDHARD!, LOVE it 😀😀😀😀. You the BEST 😅
Loving all the workouts, great work. You deserve to get to that 100k subs - the channel has been growing massively recently!
It sure has, we are blown away. Thank you so much. Grateful for our amazing community with people like you. 🙏🏽
What a frigging amazing and complete workout. 🔥
For sure! Glad you enjoyed it.
Excelent routine.. Thanks since Leon Mexico
With my husband today, we love it.... ! Although its very hard he said😁👍🏽Thank you Dan!💪🏽💪🏽👍🏽👍🏽👍🏽🙏🙏
Recently found your channel all I can say is thank you your work out are just way up there thank you 👊🏾
THANK YOU. 🙏🏽
Its been 6 months on and off but I finally competed one of TXDs workouts without any bulls***ing. Love this channel!
Perfect👌👌
Excellent 💪
Thank you couch ♥️♥️♥️🔥
🙏🏽🙏🏽🙏🏽
🎉 what a terrific🎉
Super. Buena rutina... Bendiciones desde Colombia🙏
Best legs workout so far
Done 🔥🔥
I absolutely love this workout series, but this finisher was 🥵 my legs are shaking. Thank you for putting these all together
Yes, Great Workout, Thank's 🦾👍
You're welcome!!
that was such a good workout, thank you so much :)
You're so welcome!
Great. Shoulders are still sore from yesterday! Thanks for all these FANTASTIC workouts.
So glad you're enjoying the workouts. Don't worry.. we'll give your shoulders a little more rest :)
Great structured workout!
Thank you!
First time doing this workout. Felt it today and going to feel it tomorrow. Did 30lbs. Thank you.
It's super super effective ! Pumped up !👍
🙌🏽🙌🏽🙌🏽
I almost passed out doing this ... It is really impressive you were able to hold out for soo long... Love your content, keep posting every now and then ❤️
Thank you nice sweat
🙏🏽
Great leg workout; thank you!!
Thanks Tina!
Nice exercise, I did it 40-20 seconds, also a cool down at the end would have been nice
😂 The finisher round😂 🔥 🔥. I almost died🤣..
Thank you.
..but you made it 🙌🏼🙌🏼🙌🏼 On to the next one! Great job.
Found it easy at start, but I trust this channel and continued..... Man end was hard to finish!!!!!!🔥
Great workout 💪🏽👌
Thank you!
Nice!
Killer! Excellent
🙌🏽
Just little bit Feedback :
I would love to see some tips in the rest screen which is on the side or like reminders to have an even back, to breathe smart etc.
It is a must for beginners!
Needed new routine after I used the same for months your bids have been great for me as I’m getting back into season for running and need to tone up again
Happy to hear that! Thank you 🙏🏽
You are one of the best bro. Thank you
Thanks bro. Appreciate that!
Definitely i will try this tomorrow 🔥
🙌🏽
Yet another killer workout. You just earned a new subscriber. 😁
Happy to have you here! 🙏🏽
Thank you 🌼🌼 i enjoyed this workout😀😀😀😀😀
Glad you enjoyed it!
Really appreciate this Leg day Legend Bro! Thank you so much wishing you a Fantastic day ahead!
Thanks bro. Love leg day and glad to have you following along. Enjoy the rest of your day!
@@TIFFxDAN Same to You Bro and Tiff enjoy your day together!
Me gustas tanto que le doy like antes de ver el vídeo! Jaja
Killer workout 🔥
Thanks! Glad you like it
Thanks alot .Really I had great leg day today🦵🦵
Good solid leg workout -- great job!!
Nice finish !
Glad you like it!
Great
That hamstring march!!!! Killed me
I like those little surprises you put in the end! 🔥 :D Great workout as always - cheers guys xx
Glad you like them! 🙌🏽👏🏽🙏🏽
Day 23 done, Whew sweat dripping, Great painful workout, ahhh🤣🤣🤣, That lateral squat walk was a toughie, Leg workouts have always been my nemesis, but I seem to have conquered it thanks to my guru dan 🙏. Congrats mate on your more than 25k subscribers, You and your videos are running like wild horses 🤣🤣🤣🤣
Thanks bro. Great job completing this workout. Tough one!
I just found you and I love it
🙏🏽🙏🏽🙏🏽
always the best Dan thank you for this amazing workout ! the finisher was crazy 🔥
You're welcome! Were you able to make it through the finisher? I was DONE at that point haha
@@TIFFxDAN To be honest yes! But i take some rest like you in the video my leg were on fire. I always love when you implement those finisher !!
Nice work! I agree, the finishers are a great way to end the workout.
Excellent legs workout. My legs are on fire 🔥 Thank you so much for your love and commitment to the TH-cam workout. I will be back soon. Do go away! Peace and love❤
Wonderful 🙂👍
Thank you! Cheers!
Wow that finisher!!!
Thanks bro. Cheers!
incredible legacy n legendary
Thank you Dan! I really like workout like this. 💪 I don't know if tomorrow I will be able to walk.... But it's ok 😉
haha. Nice work! This one will def get the legs burning. Way to work hard.
Oh man that one got me sweating! Thanks for the content!
🙌🏽🙌🏽🙌🏽
Awesome leg day
Glad you like it! Great job 🔥🔥🔥
BRAVO!!! Great training. My legs are crying 🤣
💪👊👍
Great job!
Wow. What a great legs session 😁
Thanks. Glad you like it!
Wooh ! Tired , this hit different, as my leg workouts are slow paced but this 🔥🥵🥵
My thighs! Cheers mate 👍
I hear ya! Great job!
Amazing workout 🏋️♀️ completely killed my legs (specially quads)
I wanted to go running this afternoon.. I’m not very sure about it 🧐
Thanks 🥵👍💪
You're a beast! Great job, bro
👏👍👌 çok iyi...
teşekkür ederim
thanks a ton! did the arm +shoulder + leg workout in one day. i'm dead. keep it up
Done🏋🏿♂️🤸🏿♀️💪🏿🥁. How will I work after this workout? 🤪🤪🤪🤪❤
Been doing your workouts for a few months now. Started the 6 week shred as well... this was one of the hardest for me yet 😅 love your videos!
Definitely expensive equipment, but hot damn it was worth it!!!! Saves me from buying a few dumbbells when this is adjustable to all the weights I need!!!! Recommend highly and definitely worth your money!!!!
I started with lighter weights coz I was seriously afraid of dying but am definitely coming back with heavier ones! Gonna be hell 🔥🔥🔥