Day 13: 30 Min STRONG LEGS WORKOUT [Squats + Lunges] // 6WS2

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Lunges and squats - two of my favorite workout movements! Build stronger and more defined legs at home with this killer lunges and squats only leg workout. Yes, this workout will make it difficult to walk tomorrow 🥵 but did you know that training your legs indirectly works your core at the same time? It’s like the best of both worlds!

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For this workout you'll complete full range reps of an exercise, followed by a short 20 second rest, then you'll repeat the same exercise but this time it will be 1-1/2 reps to burn those legs out. Dumbbell Training (and resistance training in general) is great for leg development and should be used more to build strong, functional legs.

► 5 Min Warm Up    • 5 MIN WARM UP | FULL BODY WARMUP FOR AT HO...  

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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️ Equipment: Set of dumbbells (I'm using 30 lb/14 kg) and your mat.
⏱️ Intervals: 40 Seconds work, 20 seconds rest

Exercises for this 30 minute squat and lunge workout with dumbbells:

0:20 Squats
1:20 1-1/2 Rep Squats

2:20 Front Lunge R
3:20 1-1/2 Rep Front Lunge R

4:20 Sumo Squats
5:20 1-1/2 Rep Sumo Squats

6:20 Front Lunge L
7:20 1-1/2 Rep Front Lunge L

8:20 Suitcase Squats
9:20 1-1/2 Rep Suitcase Squats

10:20 Lateral Switch Lunge
11:20 1-1/2 Rep Lateral Switch Lunge

12:20 Staggered Squat R
13:20 1-1/2 Rep Staggered Squat R

14:20 Curtsy Lunge R
15:20 1-1/2 Rep Curtsy Lunge R

16:20 Staggered Squat L
17:20 1-1/2 Rep Staggered Squat L

18:20 Curtsy Lunge L
19:20 1-1/2 Rep Curtsy Lunge L

20:20 Goblet Squat
21:20 1-1/2 Rep Goblet Squat

22:20 Lateral Lunge R
23:20 1-1/2 Rep Lateral Lunge R

24:20 In + Out Squat
25:20 1-1/2 Rep In + Out Squat

26:20 Lateral Lunge L
27:20 1-1/2 Rep Lateral Lunge L

28:20 Squat Pulse
29:20 Sumo Squat Pulse

Finisher / 30 Sec ea, no rest
30:20 Front Lunge, Squat, Rear Lunge, Squat R
30:50 Front Lunge, Squat, Rear Lunge, Squat L
31:20 Squat Hold

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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!