Day 1: 40 Min COMPLETE LOWER BODY Workout with Dumbbells // 6WS1
ฝัง
- เผยแพร่เมื่อ 20 มิ.ย. 2024
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Welcome to Day 1 of our 6 Week Shred Workout Plan - This 40 min complete lower body workout with dumbbells is a great way to jump in, start feeling the burn, and start burning calories + building strength. This is a great complete lower body workout at home, all you need is a mat, a set of dumbbells - I'm using 30 lb dumbbells, but use what works best for YOU. Grab some water and a yoga block if you have one. No worries if you don't!
This lower body workout with dumbbells can be a little intense depending on your fitness level, so take it at your own pace and listen to your body. The more you practice lower body workouts at home, the more strength you will build and endurance you will have. Everyone is on their own personal fitness journey so don't ever compare yourself to what others are able to do, or not do - especially in this lower body workout with dumbbells. The only person you are in competition with is yourself, so be kind, patient, and proud that you are investing in your body + health. #6WS1 #DumbbellLegDay
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This is Day 1 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: Set of dumbbells, a yoga block or wedge, and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 30 lb / 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest
Each exercise is 40 seconds of work followed by 20 seconds of rest. Exercises listed below.
0:20 High Squat
1:20 1-1/2 Squat
2:20 Curtsy Lunge R
3:20 1-1/2 Curtsy Lunge R
4:20 Suitcase Squat
5:20 Staggered Suitcase Squat R
6:20 Staggered Suitcase Squat L
7:20 Curtsy Lunge L
8:20 1-1/2 Curtsy Lunge L
9:20 Sumo Squat
10:20 1-1/2 Sumo Squat
11:20 Elevated Squat
12:20 Sumo Squat Calf Raises
13:20 Calf Raises
14:20 Romanian Deadlift
15:20 1-1/2 Romanian Deadlift
16:20 Front Lunge R
17:20 Reverse Lunge R
18:20 Front to Back Lunge R
19:20 Staggered Romanian Deadlift R
20:20 1-1/2 Staggered Romanian Deadlift R
21:20 Staggered Romanian Deadlift to Kneel R
22:20 Front Lunge L
23:20 Reverse Lunge L
24:20 Front to Back Lunge L
25:20 Staggered Romanian Deadlift L
26:20 1-1/2 Staggered Romanian Deadlift L
27:20 Staggered Romanian Deadlift to Kneel L -36 min
28:20 Glute Bridge
29:20 1-1/2 Glute Bridge
30:20 Glute Bridge Pulse
31:20 Hamstring Bridge
32:20 Hamstring March
33:20 Hamstring Hold
34:20 Kneeling Hip Thrust
35:20 Kneeling Hip Thrust R
36:20 Kneeling Hip Thrust L
37:20 High Squat 2 Dumbbells
38:20 Goblet Squat 1 Dumbbell
39:20 Air Squat
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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
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I’ve never been so glad for those randomly spaced ads before... 😅
hahaha. I know the feeling! Sometimes during these workouts I'm like... DAMN. I need a break! Cheers.
Hahahahaha
🤣🤣
Hahaha 100% my thoughts too bro. So happy to give him the money for watching them fully
🤣 🤣 🤣
It's hard to believe such quality content is free!! Love you workouts, no fuss, no talking straight to the point! Killer workout I'm typing this from my pool of sweat. Thank you.
You're welcome and thank you so much for following along with the channel!
Agree
I couldn't agree more...literally dripping and feeling grateful
agreed! this was awesome stuff!
@@TIFFxDAN Are there any rest days or do i have to do them all for 6 weeks with no day off?
My first day in 6 week shredded challenge, and what do I see its friggin 40 minutes of leg workout, My legs turned jelly, but once I started there was no stopping at all, Guys the workouts, variations are simply mindblowing , I couldn't even imagine I did a effing 40 min leg workout, Take a bow 🙏 my gym fam. I am gonna finish of 6 week challenge, and thanks mate for the 20 sec break 🤣🤣🤣🤣
That's what I'm talking about -- AWESOME JOB my friend! It's called a 6 week challenge for a reason - to challenge you! I'm going through this with you and we'll make it to the end together. Great job!
O peso que tens para fazer os exércitos e o total nos dois halteres ou em cada um?
@nageschachar5541 did you finish the challenge?
Bless you! Since having a kid, my time has been limited for the gym. Your videos are a life saver! I've been power lifting for a few years now and these video kick my aaaaassssss.
I'm 50 and this workout is getting me in shape love it please keep it up. Your videos always keeps me in shape and motivates me and those we is starting it we will get through it together don't give up the results will be worth it.mAnd make sure to eat healthy as well. Thanks TiffxDan appreciate it to you the man
Just finished this awesome session , this workouts changed my life 2 yrs ago , and still going strong .Thanks Dan
Alright Dan. As you know I’ve been doing your workouts for quite some time now but just started today for day 1 of the 6 week shred. This leg workout really felt good and was a good stretch for the hamstrings. Love it, Dan! You’ve got a winning program here! -Dr. Jeff
Really appreciate the comment and thanks for following along. Enjoy the 6 week shred and please reach out with any questions!
First day impressions:It arrived in a waist high box. th-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.
I just started this today after getting tired of some other home workout videos. The combo of no talking, lots of variations, and fast pace is perfect. Hooked after day 1 even if my legs were jelly afterward.
Love hearing this! Great job! 🙌🏽👏🏽
This was an awesome leg workout! I really like how detailed you did, ex. hold dumbbell in left hand, it's the details that set you apart! Looking forward to the next 6 weeks 🔥🔥🔥
Thanks for the great feedback -- always looking to get better in our editing! Glad you enjoyed the workout. Wait for the leg workout in week 2. I still can't walk lol.
WOW. That’s all I have to say, I am at a loss of words with this workout !!!! By far one of the best goddamn lower body workouts I’ve ever encountered!!!!
Humbled. Thanks for the great feedback. So glad you enjoyed the workout!
One of my absolute favorites! Thanks, Dan!
How did i live before I found this page? These are the most epic and incredible workouts in the world. And i have trained in everything! Thank you!!!
First one down, I’m ready to complete the challenge. Thank you for doing this. You guys are great!!!
Way to go! You’re welcome. We appreciate you following along!
Just finished the 42 days Shred 2 and loved it. Great workouts but didn't leave me crawling out of my garage dreading the next day. I found myself really looking forward to each day. After doing workouts like P90X and Insanity (I did complete them and liked them) but when I finished the program I found myself taking a long break because they were so intense I didn't want to keep them going. Not so with Shred 2, I feel I can keep going, and at 55 consistency is the key for me...So today I started Day 1 of Shred...And as others have said 40mins of legs was pretty intense, but so doable. thanks Dan for the great workouts, and for giving me something I feel I can keep doing day after day.
Just started this shred and I am so hyped!! I do a workout challenge with some friends 3 days a week and want to incorporate this in between. Some of these exercises are completely new to me and I can feel muscles working I never even knew existed! Thank you for this awesome workout!
Yesss 👊 back to day 1, here we go again! After a 6 week pause after Europe and being super fit we got lazy and comfy 😔 today we decided here's to this awesome workout again 💪🤩
thank u so much for all yours workouts! they are so various, not boring! I've been doing them not longer than 3 months and I see a huge result
I love/hate these workouts! I have been working out to TH-cam videos for about a year and yours are my new favorite! Thank you!! It makes working out so much more fun!
Such a great compliment. THANK YOU. 🙏🏽
Finally had a word with myself to stop complaining about how I'm feeling in myself and do something about it. This certainly punished me 😅 but feeling amazing after. Looking forward to tomorrow's challenge. New me in 6 weeks. Let's do it! Thank you for your amazing workouts.
Did you get through most of it by now Jenna? How’s it go
Just completed my first work out by you. Really appreciated the slow, steady, intense burn. Looking forward to more workouts!
Started Day 1 of the 6 week shred yesterday!!! I wanted to quit a couple times during the workout but I powered through. Great workout, thanks for helping meet my goal of getting in the best shape life by age 50.
I’m 47 and plan to look and feel spectacular by 50 😁
this is my second time starting this program, thanks for all the change!!
Love ur Channel guys. Always straight to the point: no talking, just action. Thats wot I'm looking for. 6 weeks challenge,,,,I'm in! Keep up the good work. G. 💪
Thanks, G! We're here to work out and I'm sure you are too. We'll keep the workouts coming. If you ever have feedback to improve, let us know. Nice work today!
Started on this 6 weeks journey today , Thanks for such helpful videos
This was an absolute burner! I will definitely throw a few more from this series into my routine
Killer lower body! LOVED every second of it. Giving your 6 week program a try, can't wait to see whats next.
Did this one for my leg workout today 🥵 It was tough but got through it! Thank you for the video 👏🙌
Simply just amazing... Loving every second of this workout sequence.. Amazing!!!
OMG I’m out of breath with this’ I push through and finish strong. Thanks to you I’m sweating all over my mat. This was awesome you are amazing. God bless!
LOVE. Just when I was exhausted, and about to quit, you had us finish with air squats. THANK YOU I was able to hang in 😍😍😍y’all my FAVORITE
Great job Niki! You’re KILLING it! 👏🏽❤️
I've joined this challenge today!!! 7 months postpartum. My legs are dead! I loved it though. Can't wait for tomorrow's workout!
Found this channel by accident while getting my workout playlist ready for tomorrow, now it seems im starting a whole program instead 😅 wish me luck cuz i might need it lol
Woohoo!! Enjoy the program and let us know how you’re liking it! Remember to go at your own pace and be consistent. You got this 🙌🏼
I just start mine today morning. I found it by accident too 😁😁..
@@alumberashidi6528 best and sweatiest accident ever 😅😅
Same
Day 1 is a monster start to this six-week plan. Thanks so much!
Oh my GOD, Dan! This workout was a killer!
Really awesome variety of leg exercises. I've never seen a lot of these before. You hit every leg muscle (and the aches I have prove it).
Thanks as always for the great content!
Thanks!! Feeing really good about this entire series. I’m feeling SORE but so damn good. Cheers!
So good thank you
Thanks Michael 🙏🏽
My wife and I started the 6 week shred program today, and look forward to the next workout tomorrow! Thanks so much for great content! And for the pain after this first day..😅
Holy crap,😁 I have knee issues (not severe knee problems)I was doing different workouts to help it out knee over toes also help, and I could never do kneeling hip thrust the proper way with weights that you have on this video, I still did them, but my own way to ease my knees into it, today finally I was able to do it properly with weights. It’s been two months every week since I’ve started watching this video and making it my weekly legwork out. 🔥🔥🙌🏾 thanks bro.
I did it again! My leg are on fire. Thank you boss for such an amazing workout
great leg workout ! just started working backout few weeks now this was by far one of the best ones will be doing the 6 week shed can't beat it free did moves not everyone is doing
great lower day done! thanks 🎉
Absolutely in love with this workout. Good job!
every workout video is so friendly for home training beginners. Good music, easy understand every movement and just do it is ok! thanks for sharing!
Half an hour later and still feeling the burn! Probably won’t be able to walk tomorrow! Love your workouts, have been doing them for a month!
Thank you!!!! I workout in the morning and this was a fantastic start of my day! Wooooo! The energy 💪🏼💪🏼💪🏼💪🏼
This is my third week and I decided to revisit this...oy, a great workout indeed!
Awesome job Tina!!!
Thanks for putting this together! I have my weeks planned out. Calorie deficit + Tiff/Dan's 6 week Shred 🙏 I need my life back. Late 40's going on 60's
Awesome plan! Put it into action and stay consistent. You got this!!!
Love love loved this sequence. I was sweatin good!! Definitely adding to my weekly get down! Thank you!!
So happy to hear that! Thank you Michelle! 🙏🏽🙌🏽
Whoa this content is amazing! I'm so in!
Hi Dan, First of all love from India. I cam to your channel little did i know about this challenge....I went through...You know what I JUST completed 60 percent ....i literally have no strength to continue.....I have listened to my body today....but mark my words i ll complete whole.....thts for suree....Thanks buddy for such encouraging challenge.....literally my hands are shaking while i am typing.....u really deserve compliment ....
This 6 week shred is gonna be huge for me with my senior year for football coming up as I’m looking for scholarships! Thank you so much for your content you’re amazing!!
Right on -- good luck my friend! Push yourself and give it all you got!
Wanted to step up a notch with my workouts. This is perfect, thank you so much! The rush of dopamine is addictive.
First day done currently at 310 pounds I wasn’t able to keep up the whole way and my legs are dead but I’m happy with how much I got done
That was as much fun as 40 minutes of legs can possibly be. Bet money I don't forget which workout I did tomorrow! Thanks so much for all your wonderful videos! You're one of my favorites! I hope you're having a lovely holiday season!
Thank for your amazing workouts! I never like doing legs but this was fun and intense! Awesome job
starting this today been following you for a few months now and been benefiting from your videos thanks for making them
So glad you're getting started! Reach out with any questions. Stay consistent -- you got this 💪🏽
start date: February 27, 2023❄️
Starting weight: 125lbs
starting BFP: 17.1%
starting muscle mass: 97.8lbs
✅Day 1, Feb 27: i haven’t worked out in a while, but im happy to be starting this! struggling with a bit of fatigue, but hoping I’ll feel better tomorrow. i didn’t finish the last 10 minutes, but that’s better than nothing 💪🏽
✅day 2, feb 28: •completed upper body shred• i killed it! finished the whole thing. and it also killed me 🤣 i love doing upper body! now im off to teach dance classes for the next 5 hours! 🤩
✅day 3, March 1: •completed HiiT cardio + abs• i am SOREEE from yesterday, and wore out from work. but i woke up early this morning and did it! i didn’t finish the last 4 minutes because i just got too fatigued, i should’ve ate first. but proud of myself for making it happen this morning regardless. now i have to teach ballet class later this afternoon 🩰
✅day 4, March 2: •completed ab workout• I’m sooo sore 🤣 i did arm exercises with my ballet class yesterday and def feel it today. forced myself to do the ab workout and definitely felt it 💪🏽 abs are one of my favorites!!!
Progress is better than perfection. Keep on going - you got this!
@@TIFFxDAN omg thank you! Love yalls videos, they’re amazing!!! 💚
Bosh! You're the real SUPERman, Dan! My legs are like jelly and I'm shaking all over ! 😭 Lotsa love from London 😍
Thank you so much! I found it very hard to start being active after the series of lockdowns, thanks to your channel I’m back in shape and love working out and sweating 😆again. Thank you and Happy New Year!
Hi Anna! We're glad you found our channel, too. Way to move your body -- that's what it's all about. Really appreciate your support!
GREAT WORKOUTS!
Have been doing your workouts on and off. But, today I came across the program playlist. Will complete each of them.
Thanks Tiff X Dan. Lets goooo!!!
I know this has been out for a while, but I just found your channel. Super excited for this program - its just what I was looking for. Great leg workout today - thanks!
Loved this workout. Some of the exercises were new to me, like the Staggered RDL. Combined with staggered Squat, it was killer. I did this yesterday and my hamstrings are sore. Now I need to watch your stretching videos, lol
Holy sh!t, I just finished 😩😪😫 I feel like dying and throwing up all at once but I'm so glad I didn't give up. I definitely wanna give this program a try. It's hard but not impossible. Today I weight 170 lbs. I'll check back in 6 weeks or so. No incessant talking, just straight to the workout 💪 SUBBED.
brilliant this one for runners, SAVED!
WOW cant believe i actually managed to push through the entire 40 mins! Thanks for the killer workout! :)
You are amazing Amie! Great job! 👏🏽🙌🏽
I've been exercising for 20 years and have never done a hamstring bridge or hamstring hold. Whew 😅 so good!!!
Thanks for another AWESOME workout!
Wow! Im hooked. Legs are like jelly. Awesome workout. Starting late but 6 weeks here I come.
Thank you and welcome to the 6 week program!
Day 3 and I can hardly walk down the stairs but this is the kind of burn I missed since Covid started.
Thank you for the content. Please keep these coming guys. Really fantastic
Day 2 and my legs still hurt/burn! Great workout!
So excited to start my 6-week challenge with your workout videos. Really love your high quality content.
Thanks so much! Excited for you!!! 🙌🏽
I've been working out for awhile now, I have never seen such a complete and perfect leg workout, absolutely brilliant. Thank you so much.
Huge compliment. Thank you. 🙏🏽
This was a fantastic workout! Can’t wait to see how I look after the 6 weeks!
New favorite workout channel ....
Killer workout, brother thanks! Legs are shaking, perfect!
So glad you liked it! 🙌🏼🔥
Thank you so much for this free work out program. Very useful and motivational.
Thank you. Happy to hear they are helpful! 🙏🏽
Day 1 is done. Really pleased with the bucket of sweat. Looking forward to day 2. Thank you, Dan :)
Congrats on Day 1! Awesome job!
Just stumbled across this, loved the staggered variations as they are great for strengthening weak glutes and tight hip flexors.
Glad you like them! Thanks for following along!
You workout so amazing I do it every day…. Thank you so much🥰🥰🥰🥰
Dan is a legend and this is an epic workout.
OMG wow this was like the best killer workout I've done in a long time , I can really feel the burn . Like literally the best workout ever . I feel so confident about this 6 week shred 😆✌️
that's my third time trying this playlist. Thanks for making this great series of videos
Thank you so much. Appreciate you. 🙏🏽
Love the workout and video! Love the music and the fact that there is no talking. I queues and examples for the next exercise are perfect!
Thank you! Glad you like it.
Killing workout! Melting down after completing it!!
10 stars to this workout 👍👍👍
🙏🏼 🙏🏼 🙏🏼
I just completed the first class. Thought I was going to be sick a few times but I got through it and I am really looking forward to the next class tomorrow. Thanks guys
Awesome job! So glad you're here!! 🙌🏼🔥
This was fantastic and very intense. Thank you!
This is amazing! This is better than going to the gym! I love it. I have been doing your 15min abs for some time until I came to your page. WOW- quality content you got here.
Appreciate that Aria! So glad you’re enjoying the workouts! Keep up the great work!🙏🏽🙌🏽
Here I am again, starting again this awesome programme after a minor surgery and 1 year of fatherhood. Hope to go through it.
Hi Dan,
I can’t thank you enough for creating such a wonderful 6 weeks shred program. Enjoying it thoroughly. I have not seen better program out there.
Question for you: studies recommending doing HIIT 2-3 times or approx. 90 minutes per week. What’s your take on that? Also, what do you recommend how to plan your 6 weeks program i.e. doing daily straight for 6 weeks in other words when to accommodate the rest days in the 6 weeks program? Thank you!
New subbie here. Week one with you and Tiff. I am noticing the burn 🔥. It also aims to maintain your weight too for days missed at the gym. Much thanks 🙏🏽.
I’ve never been a fan of leg day lol but I wanted to start building muscle and cutting some stubborn fat, I definitely took some stretch breaks and did each workout as best I can! But this was killer!!
So glad you liked the workout! Tiff and I did this same workout earlier this morning. Feeling good! Great job getting through it!
Love this video and all your others. Thankyou
fantastic again , I am planniing to take the 6 weeks program
Can't thank you much
cant believe i finished this one with 15lbs dumbbell!! this is definitely worth it! no rush at all just take your time, last one was really a burner! also NO REPEAT
E 15bl no total ou seja nós dois halteres ou em cada um?😅
Today I completed this 1st day 😌. My goodness, what a workout🥵🥵. I couldn't do it in one go, so I did 1st 50% in morning and the other one in evening 🥶. I was sweating all over my body, both times. Just a beautiful workout 🫂🫂. I will complete the programme in upcoming 2 months👍. Will see u in comment box of last video of the programme. God bless u brother🙏🙏, stay healthy 🤝
LOVE FROM INDIA😍
Top notch workout! Congrats. You're getting better and better!
Thanks, appreciate that!
Amazing workout like always!!! Would love to see the stagger work facing forward (to see your stand wide) and from the side too (so I could have a better idea of the staggering length). keep these workout coming!!
Day 1 completed. Great workout!
Wow that was hard but amazing, great workout! I was looking to up my game and this 6 week program seems like exactly what I need. I'm already looking forward to day 2 😀
I love your workout 🥰I been following you for a long time and I want to start your program tomorrow 😁
Love to hear that!! 🙌🏼🔥