Day 7: 35 Min EPIC QUADS & CALVES WORKOUT // 6WS1

Ignite your legs and feel the burn in this 35 minute quad and calf workout! Grab your dumbbells (I use 30 lbs, but choose what works for you) and get ready to sculpt and strengthen those muscles. Remember, you can always adjust the weights or reps to fit your fitness level, and if you don't have dumbbells, get creative with household items. This is your workout, so make it your own! Listen to your body, push yourself, and celebrate every step towards stronger, more defined legs. You've got this! #6WS1 #LegDay

* * * *

Get Exclusive Workouts, Recipes, and Fitness Hacks
Become an insider: https://bit.ly/TxDnewsletter

FREE 30-Day Push-Up Challenge Guide
Start your transformation: https://bit.ly/30Day-Push-Up-Challenge

High-Protein Meals & Snacks Made Easy
Boost your protein intake with our eBooks: https://bit.ly/HighProteinRecipeEbooks

Legends - Dan’s Favorite Workout Apparel
Save 20% with code TXD: https://bit.ly/TxD

Clean Simple Eats - Incredible Protein Drinks & Powders
10% off with code TIFFXDAN: https://glnk.io/54jl/dan

Just Ingredients - Protein (Vanilla Bean is amazing)
10% off with code TIFFXDAN: https://just.crrnt.app/mlrdLwbm

LTK - Wardrobe Inspiration
Discover our top picks: https://www.shopltk.com/explore/TIFFxDAN

Our Amazon Must-Haves
Curated for you: https://www.amazon.com/shop/tiffxdan

Built Bars - High Protein Energy Bars
10% off with code TIFFXDAN: https://builtbar.com/?baapp=TIFFXDAN

Gorilla Mats - Our Go-To Workout Mat
10% off with code TIFFXDAN: https://bit.ly/YoGorillaTD

SMRTFT - The Best Adjustable Dumbbells
The ones we use: https://bit.ly/3evYP7M

Create Your Home Gym
Transform your space: https://majorfitness.sjv.io/Nkd4ZP

Best Massage Gun for Recovery
Check it out: https://bit.ly/4angquq

Earn Travel Points
Our top rewards card: https://bit.ly/TxD_Chase

* * * *

SUPPORT OUR CHANNEL
Become a premium member to get early access to our latest workouts, ad-free and timer-only videos, and support our channel. Help us to continue creating high-quality home workout videos and programs.
https://bit.ly/TIFFxDANjoin

🎥 YouTube Subscribe: https://bit.ly/TIFFxDAN
⭐️ Premium YouTube Membership: https://bit.ly/TIFFxDANjoin
📸 Instagram: https://bit.ly/TIFFxDANIG
📱 TikTok: https://bit.ly/TIFFxDANTT
🎶 Our Music: https://bit.ly/TIFFxDANmusic

FREE HOME WORKOUT PROGRAMS
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

* * * *

Workout Details:
⏱️ Duration: 35 minute workout
🏋️ Equipment: A set of dumbbells, a bench or chair, and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 30 lb / 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest // We will be working on some isometric movements, right and left side, so look out for some longer 45 second breaks between the right and left sides.

Quad and calves exercises listed below:

0:20 Goblet Squat
1:20 Static Lunge R
2:20 Side Lunge R
3:20 Calf Raises
4:20 Goblet Squat
5:20 Reverse Lunge R
6:20 Curtsy Lunge R
7:20 Calf Raises
8:20 Front, Side & Reverse Lunge R
9:20 Goblet Squat Pulses

Rest 45 Sec

10:45 Goblet Squat
11:45 Static Lunge L
12:45 Side Lunge L
13:45 Calf Raises
14:45 Goblet Squat
15:45 Reverse Lunge L
16:45 Curtsy Lunge L
17:45 Calf Raises
18:45 Front, Side & Reverse Lunge L
19:45 Goblet Squat Pulses

Rest 45 Sec

21:10 Spot Sprint
22:10 Bulgarian Split Squat R
23:10 Bulgarian Split Squat Pulse R
24:10 Sit to Squat R
25:10 Step Up R

Rest 45 Sec

26:35 Spot Sprint
27:35 Bulgarian Split Squat L
28:35 Bulgarian Split Squat Pulse L
29:35 Sit to Squat L
30:35 Step Up L

Rest 45 Sec

32:00 Crossak Squat
33:00 Kneel to Squat & Jump

* * * * *

Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN

* * * * *

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!