The combination of front loaded resistance in many of these leg moves and the core focused exercises will leave your legs and abs feeling like they have taken a beating. We’ll also be using a yoga block for many of the exercises to perform elevated movements. The elevated lunges and squats will work your quads and glutes harder, mobilize your hip flexors, and help stabilize your knees.
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⏱️ Duration: 30 Minutes + Cool Down & Stretch
?️♂️ Equipment: Set of dumbbells (I’m using 30lb/14kg), a yoga block (a sturdy book works, too), and your mat.
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⏱️ Supersets: 30 Seconds work x2, 30 seconds rest between supersets
Exercises for this 30 minute superset leg workout with weights workout:
0:20 Heels Elevated Squats x2 DB
0:50 Heels Elevated Squats Bodyweight
1:50 RDL Full Range x2 DB
2:20 RDL 1 1/2 Reps x2 DB
3:20 Foot Elevated Lunge R x2 DB
3:50 Foot Elevated Lunge R Bodyweight
4:50 Single Leg RDL R Full Range x1 DB
5:20 Single Leg RDL R 1 1/2 Reps x1 DB
6:20 Foot Elevated Lunge L x2 DB
6:50 Foot Elevated Lunge L Bodyweight
7:50 Single Leg RDL L Full Range x1 DB
8:20 Single Leg RDL L 1 1/2 Reps x1 DB
9:20 Foot Elevated Curtsy Lunge R x2 DB
9:50 Foot Elevated Curtsy Lunge R Bodyweight
10:50 RDL Full Range x2 DB
11:20 RDL 1 1/2 Reps x2 DB
12:20 Foot Elevated Curtsy Lunge L x2 DB ( I DID THE WRONG LEG)
12:50 Foot Elevated Curtsy Lunge L Bodyweight
13:50 Single Leg RDL R Full Range x1 DB
14:20 Single Leg RDL R 1 1/2 Reps x1 DB
15:20 Staggered Squat R x2 DB
15:50 Staggered Squat R Bodyweight
16:50 Single Leg RDL L Full Range x1 DB
17:20 Single Leg RDL L 1 1/2 Reps x1 DB
18:20 Staggered Squat L x2 DB
18:50 Staggered Squat L Bodyweight
19:50 RDL Full Range x2 DB
20:20 RDL 1 1/2 Reps x2 DB
21:20 Sumo Squat x2 DB
21:50 Sumo Squat 1 1/2 Reps x2 DB
22:50 Single Leg RDL R Full Range x1 DB
23:20 Single Leg RDL R 1 1/2 Reps x1 DB
24:20 Suitcase Squat x2 DB
24:50 Suitcase Squat Low Pulses x2 DB
25:50 Single Leg RDL L Full Range x1 DB
26:20 Single Leg RDL L 1 1/2 Reps x1 DB
27:20 Goblet Squat x1 DB
27:50 Goblet Squat Pulses x1 DB
28:50 RDL Full Range x2 DB
29:20 RDL 1 1/2 Reps x2 DB
Finisher / 30s ea, no rest
30:20 Squats x2 DB
30:50 Squats x1 DB
31:20 Squats Bodyweight
Cool Down + Stretch
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DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.