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

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Who's ready to sculpt some serious leg definition? Forget the gym, this home leg workout with dumbbells will leave your quads, hamstrings, glutes, and calves screaming. Grab your weights (mine are 30 lbs), and let's get down to business.

The workout packs a punch with three rounds of four exercises each. Push yourself for 30 seconds on each exercise, followed by 30 seconds of rest. Want to keep the intensity high? Skip the rest and do high knees or jumping jacks instead. After each round, take a quick 30 second breather before diving into the 1.5 minute finisher. Fair warning: I couldn't even finish it without taking breaks! Can you beat me? Share your results in the comments and lets see who reigns supreme! #6WS1 #DumbbellLegDay #QuadsHamsGlutesCalves

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Workout Details:
⏱️ Duration: 40 minute workout
🏋️♂️ Equipment: A set of dumbbells and a non-slip 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

REST: 30 SECONDS

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

REST: 30 SECONDS

24:20 Round 3 - Repeat 3X
1. Suitcase Squat
2. Calf Raises
3. Lateral Squat Walk - stay low
4. Plié Squat + Calf Raise

REST: 30 SECONDS

36:20 Finisher - 1 Minute 30 Seconds
1. Squat Pulse (2 dumbbells) - 30 seconds
2. Goblet Squat Pulse (1 dumbbell) - 30 seconds
3. Air Squats (bodyweight) - 30 seconds

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