Get MAXIMUM Leg Strength with 30 Min Dumbbell Workout
It’s Day 13 and we’re firing up the legs + glutes 🔥 This 30 min lower body strength workout with dumbbells only is all about controlled tempo, focused time under tension, and building real strength. We’ll move through supersets and trisets to challenge the lower body from every angle. Grab your dumbbells and let’s go! 👉 Complete the full Quickfire Challenge here: https://bit.ly/4fYnotl _________ ✨ Warm up first (3 Mins) → • 3 Min Lower Body Warm Up | Quick Legs, Qua... ⚡ Workout Outline: 3 supersets + 3 trisets (each repeated 2x) -- 40s work / 20s rest (30s rest between supersets/trisets) Top loaded wide squats Suitcase squat + rise 1 ½ rep staggered squat (R) ½ rep staggered squat (R) Wide RDL Single leg RDL (L) Single leg RDL (R) 1 ½ rep staggered squat (L) ½ rep staggered squat (L) Plie squat calf raises Lateral lunge w/ 2s hold (R) Lateral lunge w/ 2s hold (L) Wide to close reverse lunge (R) Alt. curtsy lunges Wide to close reverse lunge (L) ✨ Cool down here (3 Mins) → • 3 Min Lower Body Cool Down | Quick Stretch... __ 🔔 Subscribe to stay on track for all 20 days of Quickfire! 💬 Comment below: Which lower body move left your legs shaking the most? 👍 If this workout fired up your glutes, share it with a workout buddy who loves a leg day! 📲 Connect with me: ✧ I N S T A G R A M: https://www.instagram.com/grapefitt/?... ✧ T I K T O K: @Grapefittt ✧ F A C E B O O K: / grapefitt ✧ C O N T A C T (business only): [email protected]
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