30 Min LEG WORKOUT FROM HELL (Quads, Calves, Hamstrings & Glutes) + Cool Down



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: 00:00 Get Ready! QUADS 00:20 Heels Elevated Squats 40 sec 01:00 Repeat 20 sec 01:50 Front Static Lunge R 40 sec 02:30 Repeat 20 sec 03:20 Front Static Lunge L 40 sec 04:00 Repeat 20 sec 04:50 Staggered Squat R 40 sec 05:30 Repeat 20 sec 06:20 Staggered Squat L 40 sec 07:00 Repeat 20 sec 07:50 Suitcase Squat 40 sec 08:30 Repeat 20 sec CALVES 09:20 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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