30 Min QUADS & CALVES Dumbbell Workout
ฝัง
- เผยแพร่เมื่อ 23 เม.ย. 2023
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Build and tone your quads and calves with this short but super effective leg workout. We'll alternate between bodyweight and dumbbell sets to burn out your quads and calves. Work hard and don't skip leg day!
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⏱️ Duration: 30 Minutes + Cool Down & Stretch workout)
🏋️♂️ Equipment: Set of dumbbells, a yoga block, and a mat.
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⏱️ Intervals: 40 seconds work, 20 seconds rest; Finisher: 4 exercises, 20 seconds ea, no rest
Exercises for this 30 minute quads and calves workout:
Heels Elevated Squats Bodyweight
Heels Elevated Squats x2 Dumbbells
Static Lunge R Bodyweight
Static Lunge R x1 Dumbbell
Static Lunge L Bodyweight
Static Lunge L x1 Dumbbell
Suitcase Squats x2 Dumbbells
Suitcase Squats + Pause x2 Dumbbells
Calf Raises
Pulse & Pause
Calf Raises Toes Out
Pulse & Pause
Calf Raises Toes In
Pulse & Pause
Single Leg Calf Raises R
Pulse & Pause
Single Leg Calf Raises L
Pulse & Pause
Staggered Squat R Bodyweight
Staggered Squat R x2 Dumbbells
Staggered Squat L Bodyweight
Staggered Squat L x2 Dumbbells
Bulgarian Split Squat R Bodyweight
Bulgarian Split Squat R x1 Dumbbell
Bulgarian Split Squat L Bodyweight
Bulgarian Split Squat L x1 Dumbbell
Squat w/Calf Raise
Squat w/Calf Raise x1 Dumbbell
FINISHER
Bodyweight Squat In to Out
Static Lunge Pulse R
Static Lunge Pulse L
Squat Pulses
COOL DOWN & STRETCH
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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! - กีฬา
Jesus Christ will only give you rest.
I’ve been out with an ankle fracture and I really miss doing the workouts 😢
Great workout session. Thank you Dan!
Great new workout, legs are shaking, calves are crying. Did your 10-minute ab workout (from many moons ago) after. Ready for our day!
More video,more workout,Dan! Please! I’m looking forward to a monthly strength training that will last about an hour
I am always breaking a sweat with your workouts Dan 🔥😅 Thank you!
My kind of workouts! So happy to have found this page!
Great leg workout, thanks again Dan... Have a nice weekend ahead. 😊😉💪👍
Awesome training as always 💪
One of my favorites!! Thanks!!
Yessss, new workout! At the gym about to do this one 👏🔥
Super training merci Dan 👍👍
It’s leg day!!! Thank you for the new video
Wow! Great workout, thank you!!
Really good ..loved this workout
Today was going to be leg day and Boom! you posted a leg workout. Awesome. Thanks Man
I love these evening surprises when I go to TH-cam and rather than see a new video from you❤ and then I look forward to the next morning where I can do this super great exercises🙏thank you for your time and commitment👍👋
That was brutal !!! Thanks coach.
I’m doing this after work. Thanks Dan!!!!!!!
Loved it!!👏
Love a quad video ! Knock this out today if I ever recover from my weekend
Good Video, thanks❤
I need it so much thank you 🙏
Here two days after doing this video, and my calves hurt like heck! 😂
I second this 😂😂😂🎉
Good morning & I’m ready to do this lol 😂
@@jcourt7 you got this!!👊🏻
I took a week off my workout. I did this yesterday and OH boy my legs are 🔥. Thanks Dan, no pain no gain😊
Welcome back 💪
Good job!
An excellent workout, thank you!
You're welcome, Thanks!!
Nice view and session as Always!💪🏾👏🏾👍🏼🕺🏽😍💜
Never have my calves been whooped like that in a home workout. Killer session dude!! Those pulse squats at the end get you squeelin with joyous pain😂😂
My legs are now toast 🔥 x
Thanks for the video Dan. Can you advise if you are using 30lbs dumbbells?
imo this one is much easier than the LEG WORKOUT video.
This is my first workout with you and I am super impressed! You were able to invoke a deep burn in those calves without any weights. Loved it! I also really like this format of performing moves first without any weight to get form right and warm up those particular muscles. Not only did it feel like a "no repeat" workout that way, but it also really prepped me to lift heavy when it came time to pick up weights. Can't wait to try more of your workouts!
Thank you so much! Hope you'll stick around and join our TH-cam fam! 🙏🏼
Legs wobblin like a baby giraffe after this one
🔥🔥🔥🔥🔥🔥 Theragun calling my name
Super!!!
The variation of dumbbells is extremely useful for a small person like me th-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.
Miss you champion 💪💪🌹 and h very happy to see you again 🌹🌹
✅ thank you
I'm back after a almost 2 month break to give my body time to rest and holy moly dude I'm in tears 😢
made it with 12,5 kg dumbells but more brakes. Geat one
Awesome job!!
@@TIFFxDAN oh man, it hurted for almost 5 days. I could barely walk and stand up for a couple of them. I'd say it hurted more after than during the workout. I must do this one again
Great 👍💥
about 7 minutes in and I’m dying already, thank you and I hate you.
😂😂😂 you’re welcome! Progress over perfection - you got this!
Awesome bro. Real Burner😅
4 Aug 2023 - 12.5. Add 12.5 x 2 for all calves exercise (until can't take it). Out of breath at the end
17 Jul 2023 - add 17.5 for calves. The rest with weights use 12.5
Thank you so much. For your time, your work and the most important think: your help!! 🙏🏼
Thank you 😊
Holy calves, Batman!
Excelente rutina bendiciones 🙏 amiguito 😅
❤
What box are you using?
Woooooow 🥵🥵
🙏🏾✔️
No necesito verlo para saber que estará bueno. Gracias por tanto perdón por tan poco ❤
💪💪💪💪👌❤️❤️❤️❤️
Awesome…creative ways to kill the calves and quads. Thank you.
Or do the workout twice. That's what I do
I think you live in bojack horseman’s old house lol
First 👑👑👍👍
if i could give a hundred likes i would
Дружище, это где такая красота? Что за страна? 🤔
I almost failed this workout
080424
🙏🏼