Day 23: 40 Min QUADS, HAMS, GLUTS & CALVES [Home Leg Workout] // 6WS1

 



WORKOUT DETAILS ⏱️ Duration: 40 minute workout 🏋️ Equipment: A set of dumbbells and a workout mat 💪🏽 Dumbbells: For reference only, I’m using 30 lb / 14 kg dumbbells ⏱️ Intervals: 30 seconds work, 30 seconds rest between exercises // We'll take a 30 second break between each round. After the three rounds have been completed then we'll move on to a 1.5 minute finisher that will burn out your quads! The exercises for this dumbbell quads, hams, glutes, and calves workout are: 0:20 Round 1 - Repeat 3X 1. High Squat 2. Curtsy Lunge - alternating 3. Sumo Squat 4. Glute Bridge 12:20 Round 2 - Repeat 3X 1. Side-to-Side Lunge 2. RDL 1-1/2 Rep 3. Alternating Lunge Front & Back 4. Hamstring March 24:20 Round 3 - Repeat 3X 1. Suitcase Squat 2. Calf Raises 3. Lateral Squat Walk - stay low 4. Plié Squat + Calf Raise 36:20 Finisher - 30/30/30 1. Squat Pulse (2 dumbbells) 2. Goblet Squat Pulse (1 dumbbell) 3. Air Squats (bodyweight)




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