Day 18: 30 Min Squat and Lunge Dumbbell Workout (Build Strong Legs!) | 6 Week Shred II

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 (HARD) at the same time? It’s like the best of both worlds!

Two legs, two dumbbells and a solid amount of reps is the secret to building rock solid legs. 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.

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► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

This is Day 18 of our 6 Week Shred II Home Workout Program. Subscribe and turn on notifications.

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⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️‍♂️ Equipment: Set of dumbbells (I'm using 30 lb/14 kg) and your mat.
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
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⏱️ Supersets: 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: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

Видео Day 18: 30 Min Squat and Lunge Dumbbell Workout (Build Strong Legs!) | 6 Week Shred II канала TIFF x DAN