15 Min COMPOUND LEG WORKOUT with Dumbbells at Home + Cool Down

This 15 minute lower body compound leg workout is made up of compound movements to work multiple muscles at the once. Your quads, hamstrings, glutes, and even your core will feel this one!

Don't let the shorter 15 min home workout fool you ... this workout is CHALLENGING! If you follow along with our channel you know that we never lead you astray. No fluff. No empty promises. Just efficient and effective workouts — and this leg workout is no different. DON'T SKIP THIS LEG DAY!

This follow along workout is perfect to save for those days when you have a limited amount of time and want to target the lower body.

Hang in until the end for a quick yet killer finisher, and we'll follow that up with a 4 minute cool down + stretch.

Before we get going be sure to SUBSCRIBE 👉🏽 https://bit.ly/TIFFxDAN — Thank you!! 👊🏼

✅ Don't forget to warm up before your workout
5 Minute Warm Up 👉🏽 https://www.youtube.com/watch?v=_6-k5-w1bZw

WORKOUT DETAILS

👉🏼 Duration: 15 Minutes
👉🏼 Equipment: 1-2 sets of dumbbells (I'm using 30 lb /13.6 kg dumbbells + 50 lb / 22.7 kg dumbbells for heavier sets.) You can get away with one set of dumbbells if needed. Mat is optional.
► Get the adjustable dumbbells I'm using at: https://bit.ly/3evYP7M
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👉🏼 Timing: 40 Seconds Work, 20 Seconds Rest
👉🏼 Level: Medium

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 leg workout with dumbbells at home are listed below. Repeat each exercise 2x:

0:20 High Squats (I'm using 30 lb / 13.6 kg dumbbells)
Repeat
2:20 1-1/2 RDL (I'm using 50 lb / 22.7 kg dumbbells)
Repeat
4:20 Sumo Deadlift (I'm using 50 lb / 22.7 kg dumbbells)
Repeat
6:20 Static Lunge R (I'm using 30 lb / 13.6 kg dumbbells)
7:20 Static Lunge L (I'm using 30 lb / 13.6 kg dumbbells)
8:20 Lateral Lunge R + Goblet Squat (I'm using a 30 lb / 13.6 kg dumbbell)
9:20 Lateral Lunge L + Goblet Squat (I'm using a 30 lb / 13.6 kg dumbbell)
10:20 Curtsy Lunge R + Staggered Squat (I'm using 30 lb / 13.6 kg dumbbells)
11:20 Curtsy Lunge L + Staggered Squat (I'm using 30 lb / 13.6 kg dumbbells)
12:20 Suitcase Squat Ground Pause (I'm using 50 lb / 22.7 kg dumbbells)

Finisher - Squat Drop Sets - 20/20/20
14:20 High Squats (I'm using 30 lb / 13.6 kg dumbbells)
14:40 Goblet Squats (I'm using a 30 lb / 13.6 kg dumbbell)
15:00 Air Squats (bodyweight only)

15:40 Stretch + Cool Down

Looking for a complete workout program? Look no further than our FREE 6 Week Shred! This at home workout program uses a combination of bodyweight and dumbbells and includes a total of 30 videos (5 every week).

Add the 6 Week Shred playlist to your favorites so you can come back every day.
👉🏼 https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6

👍🏽 LIKE if you want more lower body workouts.
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TIFF x DAN

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.

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