15 Min COMPOUND LEG WORKOUT with Dumbbells at Home + Cool Down
ฝัง
- เผยแพร่เมื่อ 15 ส.ค. 2021
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This 15 minute lower body compound leg workout is made up of compound movements to work multiple muscles at the once. Your quads, hamstrings, glutes, and even your core will feel this one!
Don't let the shorter 15 min home workout fool you ... this workout is CHALLENGING! If you follow along with our channel you know that we never lead you astray. No fluff. No empty promises. Just efficient and effective workouts - and this leg workout is no different. DON'T SKIP THIS LEG DAY!
This follow along workout is perfect to save for those days when you have a limited amount of time and want to target the lower body.
Hang in until the end for a quick yet killer finisher, and we'll follow that up with a 4 minute cool down + stretch.
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SCROLL FOR WORKOUT DETAILS
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Workout Programs:
💾 6 Week Shred I Playlist: bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: bit.ly/UnbreakableCoreChallenge
More Dumbbell Workouts:
💪🏽 30 Min Upper Body Workout with Dumbbells + HIIT: bit.ly/3dy17Te
💪🏽 40 Min Full Body HIIT Workout with Dumbbells: bit.ly/3fMohIo
💪🏽 45 Min Full Body Workout with Dumbbells | Tone & Sculpt: bit.ly/3cWaE7H
💪🏽 45 Min Ultimate Full Body Dumbbell Workout (INTENSE HIIT): bit.ly/3dDwVGs
💪🏽 45 Min Advanced HIIT Workout with Weights: bit.ly/31OXFhT
⏱️ Duration: 15 Minutes
🏋️♂️ Equipment: 1-2 sets of dumbbells (I'm using 30 lb /13.6 kg dumbbells + 50 lb / 22.7 kg dumbbells for heavier sets.) You can get away with one set of dumbbells if needed. Mat is optional.
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
► Check it out at bit.ly/YoGorillaTD and use code TiffxDan20 for 10%
⏱️ Intervals: 40 Seconds work, 20 seconds rest
The exercises for this leg workout with dumbbells at home are listed below. Repeat each exercise 2x:
0:20 High Squats (I'm using 30 lb / 13.6 kg dumbbells)
Repeat
2:20 1-1/2 RDL (I'm using 50 lb / 22.7 kg dumbbells)
Repeat
4:20 Sumo Deadlift (I'm using 50 lb / 22.7 kg dumbbells)
Repeat
6:20 Static Lunge R (I'm using 30 lb / 13.6 kg dumbbells)
7:20 Static Lunge L (I'm using 30 lb / 13.6 kg dumbbells)
8:20 Lateral Lunge R + Goblet Squat (I'm using a 30 lb / 13.6 kg dumbbell)
9:20 Lateral Lunge L + Goblet Squat (I'm using a 30 lb / 13.6 kg dumbbell)
10:20 Curtsy Lunge R + Staggered Squat (I'm using 30 lb / 13.6 kg dumbbells)
11:20 Curtsy Lunge L + Staggered Squat (I'm using 30 lb / 13.6 kg dumbbells)
12:20 Suitcase Squat Ground Pause (I'm using 50 lb / 22.7 kg dumbbells)
Finisher - Squat Drop Sets - 20/20/20
14:20 High Squats (I'm using 30 lb / 13.6 kg dumbbells)
14:40 Goblet Squats (I'm using a 30 lb / 13.6 kg dumbbell)
15:00 Air Squats (bodyweight only)
15:40 Stretch + Cool Down
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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
Killer! My legs have felt the pressure after the workout.
This is my new quick leg workout. Sometimes I don’t have even 30 mins in the morning so I love these so I don’t completely have to skip…thanks!
Same! I’m so glad that I have found this workout especially that I got a tight schedule
this playlist kept me moving when working out, what most home workout videos don't have . thank you.
First you killed me with your leg exercices and than you brought me again to life with your stretch exercises. Thank you very much for it.
Just finished this dumbbell leg workout now! I sure felt the burn in my legs with this workout, both during and after! Well done Dan!! Many thanks and please keep posting!! Cheers!
Thanks Michael! Awesome job!
What a session it was ! My legs want rest now 😂😂 thankyou 👍🏼
Thanks! Great quick workout!
Bad ass man can't wait to try this !
One of the best workout channels here
This is such a great workout. Thank you and my legs are killing me. 😊
Great video man! Thank you!
awesome 15 min leg workout! i love it !
Thanks .. it's done
Short, sweet, AND awesome! Great workout to get in when you’re short on time. I’m sweaty now but ready to get my day going! 🎉
Thanks man! Amazing sess!! 😊😊
Thanks ❤
I love all workouts ❤❤
Finally a video without a 10 minute intro, awesome workout!
These are perfect for your home gym. Work great and great weight
My heart is beating 💓 amazing workout as usual 💪🏻
🙏🏽🙏🏽🙏🏽
That was superb as always. Thank you for posting.
Thank you so much
Awesome leg workout! You never fail me. Thanks 🙏
Thank you bev 🙌🏽🙏🏽❤️
Honestly found a leg workout that I will do and love 😍 😊
C'est top tes exos !! Merci !
My new leg workout. Short, simple, universal weight units, not brutal as other showoffs do theirs. Thanks mate.
Been struggling with a hamstring niggle for a few weeks, this has helped be build some much needed strength, had to drop the weights for a few sets but really good workout
Love it 😍.
It’s Always amazing workout! Thank you 😊💙🔥💪🏽
Thank you!!!
Awesome leg work out my fav! Thank you
So glad you like it, Ruth! This is easily one of my favorite short leg routines, too.
Love your workout and the music thanks for that ! 😃
Sylvie from France
Thank you so much 🙏🏽
The finisher finished me😂😂. Thank you for this workout ❤
I have done this workout for 3 weeks now and OMG! I can actually touch my feet without having to bend my knee. I could never do that before. My hamstrings are able to stretch way better than they ever used to. I am pretty sure it is the lateral lunges that have improved my hamstring flexibility. They were really hard to do at the beginning. I am slowly getting better at them. Awesome workout.
Thanks for the Awesome Leg Day workout! Much appreciated Legend Bro! 😊🙏
You’re the best Andray! ❤️🙏🏽
THANKSSSSSS🏋️♂️🏋️♂️🏋️♂️💪🏻
Workout was insane brother dying from a while after completing this schedule 🙏🏻🔥
Awesome job!!! 🙌🏼🔥
I loved the intensity of this lower body workout! Will def incorporate this into my weekly workout! :)
Glad you liked it! 🙌🏼
i got it done !!
trust me i can't feel my legs anymore this was literally insane lots of love to you ❤️
Thanks this is what I wanted for so long
Glad to hear that 🙏🏽
THANKS a lot sir iam waiting for leg workout ❤️❤️❤️❤️🔥
🙏🏽🙏🏽🙏🏽
Gracias
Great workout routine!
Thank you!
Greattt
Thank youu coachh I like this leg workout 💪🤙
Thank you 🙏🏽
First time I have done this leg workout, feel good 👍 thankyou so much
🙌🏼🔥
Legs were on fire 🥵
Short and effective.
Excelente
Love the workout👌💪🔥
👏🏽🙌🏽👍🏽
Respect, Dan. Firery. Music popping.. Thanks
Thanks Lorna! 🙏🏽
I love leg day❤❤
Excellent!!
🙏🏽🙏🏽🙏🏽
This is great, thank you 👍
Thank you!
I love leg day
Thanks bro I don't think I'm able to walk tomorrow. 😅🤝🏿
This was short and intense. Definitely felt the work in my legs. Glad for sime of the moves i was able to push up to my 25kg weights. Hoping one day to look so comfortable using 30kg weights like Dan. Great job with the content as usual.
When you go heavier with the weights it can be really challenging. Nice work!
wait what 25kg or lb
8/16 Day 66 shred after 30min dog walk ☀️ my quads weren’t sure if they were going to make it today 🔥🥵🦵🏾🤣🤙🏾🤙🏾
YOU’RE amazing!!!! 🙌🏽👏🏽🔥🤙🏽
Thank you♥️ life saver video
🙏🏼 🙏🏼 🙏🏼
Love it !! #LegDay #Fried
Did it twice back to back! Great workout!!
You’re amazing! Awesome job!!! 👏🏽🙌🏽🔥
I'll say it again... you are the best 🙌🙌🙌🙌
Thank you SO much 🙏🏽
Awesome 🔥
🙏🏽
Thanks bro!
🙏🏽🙏🏽🙏🏽
¡Gracias!
🙏🏽
bro, you destroy my leg and my low back, even i only did this less than 10 minutes, hope it back stronger
I can't feel my legs anymore, like, for real. Short workout but real effort. Thank you so much again 🙏
Thanks Alexis! 🙏🏽
Great leg workout. I had to take a lil break in the middle. I usually freestyle leg day but this is the one. You got a new subscriber with this one 💪🏿
Really appreciate that! So glad you liked it. 🙏🏼
Dude, do this while listening to through the fire and flames, it works like a charm
Fye
Feels like I just shoveled 5 foot of wet and heavy snow in the driveway. Thanks Dan 👊
I know that feeling all too well... great job!!! 🙌🏼🔥
Short but intense !
👏🏼 👏🏼 👏🏼
This is perfect after a HIIT workout.
Just found this channel and I'm so happy I did its also great for women BTW !!
Happy you found us, too!! And YES -- men or women, come one, come all!! Great job!
💖💖💖😊😊😊 we gotta in to it
❤️
Great workout. In future videos please target and isolate calf muscles as well. Thanks for your content!
🙏🏼
Short in time but mighty in power!! Will definitely do this one again and maybe even repeat it for 30 min total workout. 🔥🔥🙌🏼💪🏻
🙌🏽🙌🏽🙌🏽
i like to think I’m in great shape but this kicked my ass!
great workout
Wow don’t let the 15 minute time fool you! This was a true workout!
🙌🏼🔥
Amazing workout - did it with my kettlebell.. now onto the ABS workout for today.. lets go
Awesome job!!! Great combo! 🙌🏽
damn thatr burn in the finisher...overall pretty good workout.will highly recommend... cant feel my quads tho!
Combined this keg workout with Caroline Girvan shoulder and triceps tempo workout today. Good burn.
Awesome combo!!!! Caroline is a beast! Love her! 👏🏽🙌🏽🔥
This excersise should be dividen in two or three days!
Dope workout!!! Shit was tough
Lets gooo!
🙌🏽🙌🏽🙌🏽
Hi, I’m come back after almost 4 months of long break, and here is my favorite host. Thank you!
Thank you and welcome back!!!! 🙌🏼
11/3 Day 145 early morning workout 🌄🏋🏻♀️ perfect to wake my butt up 🤙🏾🦵🏾🍑😴
Just did it 💪Love your workout but can you please give us a weekly schedule we can follow..
I do a weekly schedule in our community tab and create a weekly playlist each week. 👍🏽
🔥🔥🔥🔥🔥🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼
Wow. Great short hard leg workout..did lighter weight…for now….
Can you add more 20-30 minute full body dumbell workouts?
Oh my God I honestly can't feel my legs. I usually use gym equipments to do my legs workout but goddamn dumbells are another level of killer. Amazing workout. Loved it. Imma get an ambulance and head home
Bro all i can say to you is keep going and just a suggestion if you can change the style to talktive while working out as this helps a lot of ppl to motivate and engage them more and this channl will expolde cuz in terms of the workouts you got it spot on .bravo to you sir 💪✌
Thanks for the feedback 🙏🏽
Legs is linguini right now. 💪🏿💪🏿💪🏿💪🏿
Way to crush it my man!!! 👏🏽🔥🙌🏽
11/16 Day 158 early morning shred 🌄🔥🥵🦵🏾🤙🏾
Done! I don't hv the heavy dumbbell.. I only use light one but yeah.. I'm sweating like a river.. curtsy lunge plus squat is the hardest 😅
Awesome job! Light dumbbells definitely get the job done as well! 👍🏽🔥
Gonna do this on my night shift tonight on the boat hehe
You're a boss!!!
Thankyou now im like in bathroom without water just sweat
❤️
This one i just do 1 round will do?
Thought it would be easier BUT NO. Great quick one
This one sneaks up on you. Great job!