TIFFxDAN
Start free trial

Dumbbell Workout: Leg Strength & Abs Combo

Supersets that pair leg strength with weighted core, then a 2-minute AMRAP.

  • 38 min
  • Dumbbells
  • Intermediate, Advanced
  • 33 moves

Jump to

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

103K views on YouTube · TIFF x DAN · September 2025

The workout

Warm up · 30s each

  1. Standing Hip Circles · right, then left
  2. Prisoner Squat to Heel Tap
  3. Cossack Squat
  4. Knee Circles
  5. Standing Leg Swings

Supersets · 2 × 45s back to back · 30s rest

  1. Front Squat
  2. Romanian Deadlift
  1. Glute Bridge with Dumbbell
  2. Weighted Extend to TuckKeep your lower back pressed into the mat.
  1. Suitcase Squat
  2. Reverse Lunges
  1. Hamstring Bridge with Dumbbell
  2. Weighted L-Sit Toe Touches
  1. Dumbbell Calf Raises
  2. Sumo Deadlift Partials
  1. 1½ Goblet Squat
  2. Lateral Lunges
  1. Dumbbell Good Mornings
  2. Weighted Russian Twists
  1. Staggered Squat Walk
  2. Dumbbell Wall Sit
  1. Curtsy Lunges
  2. Dumbbell High Crunches
  1. 1½ Step Out Squats
  2. Frog Pumps with Dumbbell
  1. Split Squat · right, then left
  1. B-Stance RDL · right, then left
  1. Weighted Crunch · right, then left
  1. Single Leg Glute Bridge · right, then left

Finisher · 2 min AMRAP

  1. Dumbbell Deadlifts · 5 reps
  2. Romanian Deadlifts · 5 reps
  3. Front Squats · 5 reps
  4. Dumbbell Sit Ups · 5 reps

Cool down · 6 stretches · 30s each

More like this

35 min

Leg Workout from Hell: Quads, Calves, Hamstrings & Glutes

20 min

Compound Leg Workout with Dumbbells at Home

40 min

Complete Lower Body Workout with Dumbbells

36 min

Lower Body Supersets: Double & Single Leg

38 min

Quads, Hams, Glutes & Calves Leg Workout

42 min

Killer Leg Workout + Abs with Weights

34 min

Epic Quads & Calves Workout

37 min

Lower Body Supersets: Two Circuits

Leg workouts