30 Min QUADS & CALVES Dumbbell Workout

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Build and tone your quads and calves with this short but super effective leg workout. We'll alternate between bodyweight and dumbbell sets to burn out your quads and calves. Work hard and don't skip leg day!

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⏱️ Duration: 30 Minutes + Cool Down & Stretch workout)
🏋️♂️ Equipment: Set of dumbbells, a yoga block, and a mat.
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⏱️ Intervals: 40 seconds work, 20 seconds rest; Finisher: 4 exercises, 20 seconds ea, no rest

Exercises for this 30 minute quads and calves workout:

Heels Elevated Squats Bodyweight
Heels Elevated Squats x2 Dumbbells

Static Lunge R Bodyweight
Static Lunge R x1 Dumbbell

Static Lunge L Bodyweight
Static Lunge L x1 Dumbbell

Suitcase Squats x2 Dumbbells
Suitcase Squats + Pause x2 Dumbbells

Calf Raises
Pulse & Pause

Calf Raises Toes Out
Pulse & Pause

Calf Raises Toes In
Pulse & Pause

Single Leg Calf Raises R
Pulse & Pause

Single Leg Calf Raises L
Pulse & Pause

Staggered Squat R Bodyweight
Staggered Squat R x2 Dumbbells

Staggered Squat L Bodyweight
Staggered Squat L x2 Dumbbells

Bulgarian Split Squat R Bodyweight
Bulgarian Split Squat R x1 Dumbbell

Bulgarian Split Squat L Bodyweight
Bulgarian Split Squat L x1 Dumbbell

Squat w/Calf Raise
Squat w/Calf Raise x1 Dumbbell

FINISHER
Bodyweight Squat In to Out
Static Lunge Pulse R
Static Lunge Pulse L
Squat Pulses

COOL DOWN & STRETCH

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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!