Day 11: 30 Min DUMBBELL LEG WORKOUT [Slow & Controlled + Partials] // 6WS3

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Time to sculpt legs of steel with control and fire in Day 11 of 6WS3! This dumbbell burner is all about squeezing the most out of every rep with longer sets that'll leave your legs feeling like they've climbed Mount Everest. We're talking slow and controlled movements that force your muscles to work harder than ever, followed by partial reps that ignite targeted growth. It's not about speed, it's about precision and intensity, maximizing your time under tension for serious strength, endurance, and sculpted shape. Two sets per exercise, each lasting 50 seconds with a quick 25 second breather, means you'll feel the burn from quads to calves. Ready to challenge your muscles in a whole new way and unlock hidden strength? Hit play, grab those dumbbells, and let's conquer this slow-burn masterpiece together! #6WS3 #TimeUnderTension #BestLegWorkout

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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: A non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 30 & 60 lb / 14 & 27 kg dumbbells( I use the heavier dumbbells for the sumo deadlifts and finisher deadlifts), you’ll also need a bench or chair, and a non-slip workout mat
⏱️ Intervals: 50 seconds work followed by 25 seconds rest // 1 minute finisher (20/20/20, no rest between exercises)

Exercises for this 30 minute intense slow & controlled leg workout:

0:29 Sumo Deadlift - 60lb x1 - Slow & Controlled
1:44 Sumo Deadlift - 60lb x1 - Partials

2:59 Split Squat R - 30lb x1 - Slow & Controlled
4:14 Split Squat R - Bodyweight - Partials

5:29 Sumo Deadlift - 60lb x 1 - Slow & Controlled
6:44 Sumo Deadlift - 60lb x1 - Partials

7:59 Split Squat L - 30lb x1 - Slow & Controlled
9:14 Split Squat L - Bodyweight - Partials

10:29 0RDL - 30lb x2 - Slow & Controlled
11:44 RDL - 30lb x2 - Partials

12:59 Rear Lunge R - 30lb Slow & Controlled
14:14 Rear Lunge R - Bodyweight - 1-1/2 Rep

15:29 RDL - 30lb x2 - Slow & Controlled
16:44 RDL - 30lb x 2 - Partials

17:59 Rear Lunge L - 30lb x 1 - Slow & Controlled
19:14 Rear Lunge L - Bodyweight - 1-1/2 Rep

20:29 Step Up R - 30lb x 1 - Slow & Controlled
21:44 Step Up R - Bodyweight - Slow & Controlled

22:59 Curtsy Lunge R - 30lb x 1 - Slow & Controlled
24:14 Curtsy Lunge R - Bodyweight - 1-1/2 rep

25:29 Step Up L - 30lb x1 - Slow & Controlled
26:44 Step Up L - Bodyweight - Slow & Controlled

27:59 Curtsy Lunge L - 30lb x 1 - Slow & Controlled
29:14 Curtsy Lunge L - Bodyweight - 1-1/2 rep

FINISHER 20/20/20

30:29 Deadlift Partials - 60lb x 1
30:49 Deadlift Hold - 60lb x 1
31:09 Deadlift Full Range - 60lb x 1

31:49 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!