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This home leg workout will test your endurance while building muscle tone and strength in your quads, glutes and hamstrings. Just give us 30 mins of your time and we promise to set your lower body on fire with a combination of leg exercises that you can do with one set of dumbbells. If you have multiple sets of dumbbells or an adjustable dumbbell set, grab those too so you can level up or down as needed. So get ready to work hard – let's get this leg workout with dumbbells started!

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⏱ Duration: 30 Minutes
♂ Equipment: 12 sets of dumbbells (I'm using 30lb dumbbells + an adjustable set for the heavier deadlift sets, but you can just use the two 30lb dumbbells instead), and a mat.
We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
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⏱ Intervals: 40 seconds work, 20 seconds rest

More Dumbbell Workouts:
30 Min Upper Body Workout with Dumbbells + HIIT: https://bit.ly/3dy17Te
40 Min Full Body HIIT Workout with Dumbbells: https://bit.ly/3fMohIo
45 Min Full Body Workout with Dumbbells | Tone & Sculpt: https://bit.ly/3cWaE7H
45 Min Ultimate Full Body Dumbbell Workout (INTENSE HIIT): https://bit.ly/3dDwVGs
45 Min Advanced HIIT Workout with Weights: https://bit.ly/31OXFhT

The exercises for this dumbbell leg workout at home are listed below:

0:20 Suitcase Squat
1:20 Reverse Lunge to Staggered Squat L
2:20 Reverse Lunge to Staggered Squat R
REPEAT

6:20 Sumo Squat
7:20 Sumo Deadlift
8:20 Romanian Deadlift
REPEAT

12:20 Feet Elevated Narrow Goblet Squat
13:20 Foot Elevated Front Lunge R
14:20 Foot Elevated Front Lunge L
REPEAT

18:20 Lateral Switch Lunges
19:20 Curtsy Lunge R
20:20 Curtsy Lunge L
REPEAT

24:20 High Squats
25:20 Lateral Squat R
26:20 Lateral Squat L
REPEAT

FINISHER 30 seconds each, no rest between exercises
30:20 Goblets Squat
30:50 Squat Pulse
31:20 Air Squats

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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!