30 Min LEG WORKOUT FROM HELL (Quads, Calves, Hamstrings & Glutes) + Cool Down
ฝัง
- เผยแพร่เมื่อ 21 ก.ย. 2024
- This 30 minute dumbbell leg workout will have you feeling strong in the moment and barely able to walk the next day. That's what I call a good leg day workout!
Workout Format (supersets):
- Complete the first exercise for 40 seconds, focusing on slow & controlled movements
- Next, complete the same exercise for 20 seconds, doing as many reps as possible
- Take a 30 seconds break before moving on to the next superset
This workout is broken down into:
1. Quads
2. Calves
3. Hamstrings & Glutes
4. Combination Finisher
Warm up before your workout: • 5 Minute Warm Up + Str... - workout details listed below.
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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️ Equipment: Set of dumbbells, a yoga block or wedge, and a mat
💪🏽 Dumbbell: For reference only, I’m using 30 lb / 14 kg dumbbells
⏱️ Intervals: 40 seconds slow & controlled, straight into 20 seconds AMRAP, followed by 30 seconds rest
Details for this 30 minute lower body dumbbell workout:
QUADS
0:20 Heels Elevated Squats 40 sec
1:00 Repeat 20 sec
1:50 Front Static Lunge R 40 sec
2:30 Repeat 20 sec
3:20 Front Static Lunge L 40 sec
4:00 Repeat 20 sec
4:50 Staggered Squat R 40 sec
5:30 Repeat 20 sec
6:20 Staggered Squat L 40 sec
7:00 Repeat 20 sec
7:50 Suitcase Squat 40 sec
8:30 Repeat 20 sec
CALVES
9:20 Calf Raises 40 sec
10:00 Repeat 20 sec
10:50 Calf Raises (Toes Out) 40 sec
11:30 Repeat 20 sec
12:20 Calf Raises (Toes In) 40 sec
13:00 Repeat 20 sec
13:50 Calf Raises R (1db) 40 sec
14:30 Repeat 20 sec
15:20 Calf Raises L (1db) 40 sec
16:00 Repeat 20 sec
HAMSTRINGS & GLUTES
16:50 Sumo Squats (1db) 40 sec
17:30 Repeat 20 sec
18:20 Reverse Lunge R 40 sec
19:00 Repeat 20 sec
19:50 Reverse Lunge L 40 sec
20:30 Repeat 20 sec
21:20 RDL 40 sec
22:00 Repeat 20 sec
22:50 Single Leg RDL R 40 sec
23:30 Repeat 20 sec
24:20 Single Leg RDL L 40 sec
25:00 Repeat 20 sec
FINISHER
25:50 Bulgarian Split Squat R 40 sec
26:30 Repeat 20 sec
27:20 Bulgarian Split Squat L 40 sec
28:00 Repeat 20 sec
28:50 Goblet Squat 40 sec
29:30 Repeat 20 sec
30:10 Cool Down
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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!
![Day 11: 30 Min DUMBBELL LEG WORKOUT [Slow & Controlled + Partials] // 6WS3](http://i.ytimg.com/vi/4RJANBzEMN4/mqdefault.jpg)
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The link is unreachable 🤷♀️
bro was NOT lying with that description I can barely sit properly now 🔥
I always leave my girlfriend like that in bed ig this is my karma lmao
Ayo Bro chill 💀@@char.ger-3321
@@char.ger-3321
hahahahaah XD
hey, just wanted to say that i have been following you for 4 months now and i have noticed a significant change. Wanted to thank you for the effective videos...
Hi, was there a routine you followed or just any videos of theirs
@@laurarubin4234
I do follow a routine.... This is the parts of the body i exercise
Day 1 Cardio and Biceps
Day 2 Cardio and Legs
Day 3 Cardio and back
Day 4- Cardio and Triceps...
Day 5 Rest day....
Remember to do cardio of Tiff Dan only every day.. it's extremely effective
Thank you so much. 🙂 I'll give that a go
True boi
@@laurarubin4234 I got some good gains in my quad from his workouts routine but I lift with kinda heavy and I sometimes replay the video on leg day
My legs were literally shaking when doing the finisher. Thank you Tiff and Dan for this amazing workout! Big fan.
Great job Javier!! 👏🏽👏🏽
Well rip for me.i haven't had any structured workout.this will be part of my 30 day upper lower body split rest Wed and repeteat thur and fri
This is still my favorite workout of all leg workouts I have ever done. I love the combination of strength and cardio so much. It makes everything more intense. I wished there were more of these workouts. This workout makes my legs shake everytime.
So happy you liked it!!
Im sorry Dan I let you down! I only got about 3/4 through this workout and tapped out for the bike. Still building up my body strength for these. Thanks for your awesome videos!
Hello, found your channel about 4 weeks ago and love all the exercises. I am 70 years old and love the cardio feeling of these workouts. Keep it up! Fantastic
I've been working out with dumbbells for about a year and at some point I hit a plateau. But since I've discovered your channel one month ago, I've noticed big changes! Thank you so much for those workouts, I love them
Testosterone is secreted when you do muscle training. It is recommended to train hard, especially for large muscle groups, heavy training, and multiple sets. Not only does strength training produce testosterone, but it also helps to maintain testosterone. Testosterone secretion declines as we approach our thirties. If testosterone continues to decrease, it will not only make it harder to build muscle, but it will also weaken your mental health, leading to a decline in willpower and libido. Strength training improves your willpower, and as you gain muscle, you become more confident and proactive. It also makes you more motivated to train, which is a good cycle for your muscles and for your attractiveness as a man.
Not the comment I expected from "Cute Japanese Cats Channel" but we'll take it!
Great stuff
I salute you 🫡 well said
YAYAYAYAA😊
@@brad5282 Strong man can love cats ❤️
Yesterday I did the last workout you posted, 30 Min SWEATY Low Impact HIIT Workout [NO JUMPING + APARTMENT FRIENDLY, and for the first time in months I slept so well!!! Thanks Dan, your workouts improve not only my body, but also my mind!! My mentor :-) You're at least 5 days of week in my agenda, thanks for that!!
That lightweight feeling when you do the finisher is awesome
Well I nearly had to seek medical attention in the days following the first time I did this workout. My calves were completely destroyed and it took me about 4 days before I could walk without a noticeable limp. Fortunately, the 2nd and 3rd times weren’t nearly as bad. I am starting to appreciate real results with Dan’s dumbbell living room workouts.😊
Im 16 and started following a few of these routines weekly with 1 day of rest, Chest and back on Monday. Legs on Tuesday. Biceps, Triceps and Shoulders on Wednesday. Off day on Thursday. Chest and Back on Friday. Legs on Saturday. Biceps, Triceps and Shoulders on Sunday.. I'm surprised af at the progress I'm already seeing, Thank you for that
Thanks Dan and Tiff! It was nice to see some dedicated calf exercises. I like the format of go slow then as many as possible. Keep up the hard work you put into these videos, you are helping a lot of people better themselves.
Great workouts, love the variety in workouts and tempo/structure. Keeps me engaged and coming back for more! Thanks again!
Cant wait to get back home and do this. I can imagine the burn. Lets go!!!
Did this again. And no it doesn’t get easier. I saw stars and fireworks but IT’S SO MUCH WORTH IT! Thank you❤️
🙌🏼🔥 Awesome job!!!
I did it in sections on different days and still 😭
@@CelesteKingUncut it’s Brutal and hurst sooo good!
Só tem eu de brasileira por aqui?
Descobri a 3 dias e estou amando!
Minha notificação preferida!
Obrigada!!!!
Thanks guys. . Last finisher sets were killing but absolutely loved em. . I hope I can walk now 😭😭
I hope you can walk too 😂
@@TIFFxDANsir kindly guide mdib exercises for runner to join united states marines corps
Doing this routine every week weighted: starting from 6 kg, I've now reached peaks of 20 kg.
Thanks for making my leg day brutal!
Variety is the spice of life and Dan is the man to deliver it.
Thank you!! Appreciate you 🙏🏼🙏🏼
Dan this workout is taking me til complete failure on multiple sets at least 6 and I’ve never been able to complete this (still trying) u ARE A UNIT
Thank You So Much Legend Bro! This was pretty tough but I crushed it! I appreciated it alot!
Sending you lots of Love and Light! Have a fantastic day!
it's my 3rd work out with you guys and I'm loving the challenge. Thank you! Great workouts ! Great finisher.
Great leg pump without putting any heavy weight strain on the joints. Great way to start the day off right
The best hellish workout ever!! I will come back to it until it gets easier ❤❤❤❤❤❤❤. Thank you Dan ❤❤❤❤❤❤❤
Thanks for including the cool down. I always forget otherwise
I sure felt that one. Thanks man, the workouts are much appreciated
🙏🏽🙏🏽🙏🏽
I had doms for 4 days after this and here I am on day 5! Thank you so much for your great videos!
I been following you for 2 months you are the BEST. Much thanks ! Keep the workouts coming !!!!
Which wheel chair brand do u recommend after this?
Hahahaha
I don’t know what to say this workout for legs is something different after I was done with it my legs could not take it anymore I was at the point where I could not walk or run normally and this is a really tuff workout to try and it’s probably the most effective leg workout I’ve ever done with my legs. Thanks Dan for this work out it helps me🎉❤
OMG ... what an amazing workout.. calves ON FIRE .. going to walk funny tomorrow 😂 .. thanks coach.. you are the BEST ! Happy Sunday 🔥🔥🔥🔥🔥
Walking funny is the best/worst! haha Awesome job!! You're a boss. 🙌🏼🔥
Literally! Those last calf raise exercises were soul crushing 😭
HOLY S**T!!! THIS is HARDCORE…….. LOVE it whewwwwww. I will crawl up my basement stairs now. UGH. THANKS BRO ! BEST workouts on u tube !!
I seriously dont think ive ever sweat this much after a workout (i can barely type lol) This is definitely my new favorite workout, i especially love how its so effective even without the weights!
Дорогой Дэн!!! Благодарю тебя за твои тренировки❤! Обожаю твою подачу,музыку крышесносную!!! Без воды! Ощущение что ты рядом!!! И помогаешь мне💪
When I want a great leg workout, I always come back to this one!! It's intense and I want to give up lol but I always finish it! Thanks!!
Been doing your workouts for a couple years! This was a great one👌🏼
Love your workouts guys! You have awsome channel! 🔥👏
just want to say thanks Dan, your workouts have helped me tremendously for my running fitness as well as overall tone ! keep up the good work.
Thank you so much for this! Tried other home dumbell workouts that just didn't let me feel that burn or too much time in between exercises. This right here is perfect! Much appreciated King!
You crush it Dan. Been watching your videos for 1-year plus. Love what you’re doing!
Thank you for your great channel! Appreciate the encouragement!
W
Man, you are awesome, thanks for congratulating me at the end
Thanks man for all your workouts. Keep them coming. Cheers!!
Your workouts are amazing! But we’d really be thrilled to have some short workouts videos for legs plsss! ❤
Love your workouts! You always push me towards the limit and keep me motivated to keep going! Thank you!
Tnx for a great leg day workout! As a runner i find those leg workouts very efficient.
One specific comment for this workout, i find it hard to notice the black dumball in front of the black background 🤓💪👏
So glad you these are helpful. Thanks for the feedback!
man I like you ,humble , humane and you still look like a lion , blessings from Greece !
Hello future me, don’t quit, you got this!
Yes you do!!! 🙌🏼
Thanks for teaching us so many good exercises
Thank you! Really appreciate that. Grateful to have you apart of our TH-cam family. 🙏🏼
You are the best really I like see leg workout and all your video . Thank you
Hate leg day lately. Especially with my gimpy knee. But it felt great. Calf raises burned during the burnout. 💪💪👊
Hey brother, yeah this workout surely was a killer, what do you exactly mean by a "gimpy knee" hehe
@@shivanshsingh1873 had pushed myself harder and longer on a run and knee was killing me for a?week after
@@mbrown5791 ahh 👍
Hey,
Thank you for your workouts. I only follow your weekly routines and nothing else. Have noticed significant gains in muscle tone and definition.
Also, thank god you are popular and thank god for those Ads in between, gives me extra seconds to suck in oxygen 😁😁
Awesome workout when you don’t press pause! I appreciate your work.
This is now my go to quick workout when I want to focus on quads. Kills them, and calves too. Thanks for the video!
Great workout! We need a TiffxDan t-shirt incorporating Dan’s Lion tattoo!
crying, you said "sh*t" literally one second after I did during calves XD great sequence!!
Whoa I did it and realized that caption is so accurate. Love this leg workout really giving me burn. You're the best :)
Thank you Dan for your hard work❤❤❤❤❤❤❤
As a woman I can say this workout is hard as Hell, but it works 100%
Thanks
These leg workouts go hard. Great job and thanks for giving it a try!
Loved this!
🙏🏼 🙏🏼 🙏🏼
This is the ultimate leg workou
So glad you like it!!! 🙌🏼🔥
It took a minute but I finally flipped the TV off after Bulgarians. Only the third trainer I’ve (lovingly) given the bird to 🥴 Ouch!! But thank you!
😂 You can give me the bird anytime!
Holy shit 😭 What doesn’t kill you makes you stronger ig
Hell yesss 🔥 I especially loved the focus on the calves. Excellent leg workout 🙌🏻🇦🇺
My calves are destroyed
Thanks for posting this it makes working out a lot easier
Great workout! I recently discovered you on TH-cam and I really like the workouts with no repeats 👌
Full-body one dumbell workout 💪 please
Wow. It’s a really hells workout😀 so,nice job Dan!!
Really good workout, thank you
🙏🏼
Don't have anything heavier than two 25 lbs dumbbells but I've still been doing all your workouts the best I can, and seeing great improvement! As a wrestler though, those squats at the beginning were really killing my lead (right) knee 😆
Thanks a bunch Dan!
25 lbs is plenty of weight. You don't need a lot to make a difference. Slowing down your reps can be really challenging, too! Keep on pushing my friend!
Just what I needed today!
Love to hear that!
Now THAT was a great workout.
Knocked it out !!! I love leg day ! I actually look forward to that feeling of falling on my face . Means I put in work !!!
That was awesome!!! The toughest leg workout I have ever done.
i could do only twenty five percent 7 mins in fifteen mins took me i quit right now as it's 3 am in morning will complete in morning good night hustlers i had stopped workout for 2 weeks felt most sweaty ever in my life i have di 1 hr 2 hr workout but never felt in fifteen mins u post grt content i only follow u mate Jai shree Ram
completed done today
"Workout from Hell"??!!
The Understatement of the Year!!!
I did this Workout yesterday (with 12,5kg/20kg Dumbells) and today, even sit on a Chair is a Torture!! 😭
I love it!!!!!!🦵🤣
Hello Tiff and Dan this leg workout was brutal especially the calf workout I could feel the burn they were on 🔥🔥🔥🔥🔥🔥🔥I enjoyed it thou. Good work always
Best videos! No talk all action!!
My heart is about to explode
Don't go dying on me now!
Just finished this workout, my legs are on FIRE
🙌🏼🔥
Thank you Tiff x Dan! Rough & Tough ⚡ lets get this work!
That one is actually good. No BS talk. Straight business
2 days later and my legs are still dead. I used 25lb dumbbells. Walking like a zombie. This destroyed me.
Just 3 words .....thank you Dan
As a 13 year old, I tried 10 mins of this and my body was covered in sweat
that was amazing
i don't feel my legs anymore
that was great m8
Thanks for a great workout, I have a lion tattoo on the same shoulder as you, love it!
Truly hell. 11/10 recommended!
Thank you sir This workout is really awesome
Great!!!!!!👏👏👏
Every time this slays Mr. Those split squats are dynamite towards the end 🥵🥵🥵💪💪💪
bro must be Chris Hemsworths stunt double
Btw I can’t feel my calfs
If it was Dan's goal to make me hate doing calves, mission success LOL.. very good challenge thanks for the video!
As a 15 yr old ,I was struggling to get to the end but I made it anyway..That was hard😵
Amazing job!!!! 🙌🏼
When I was in elementary school to high school, I often played football and when I did leg training I enjoyed it, but since I grew up and didn't move much I started to hate leg training.
thank you sm!
Excelente sesión, muchas gracias!!
Thanks!
Thank you so much for your kind gesture! We really appreciate your support!
@@TIFFxDAN Just about to do another of your work outs now! Thanks for all your work!