Day 21: 30 Min DUMBBELL LEG WORKOUT [Pyramid Sets] // 6WS3
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- Опубліковано 25 лют 2024
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Get ready to build and shred your legs with Day 21 of 6WS3! This dumbbell workout is all about pyramid sets that'll build serious strength and definition from your quads to your calves. We're talking eight targeted exercises you'll hit in three sets each: 60 seconds of endurance, followed by 45 seconds of intensity, and then 30 seconds of all-out burn. Here's the twist - increase the weight with each set as the time decreases! That's right, challenge yourself with every rep and feel your muscles burn (in the best way possible). Don’t skip leg day - especially this leg day workout! Let’s get after it! #6WS3 #PyramidSets #LegDay
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This is Day 21 of our 6 Week Shred III Home Workout Program. Subscribe and turn on notifications 🚨 bit.ly/TIFFxDAN
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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: 2-3 sets of dumbbells and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using adjustable dumbbells. 30 lbs (light), 45 lbs (medium) and 60 lbs (heavy)
⏱️ Intervals: Reverse pyramids: Set 1: 60 seconds work, 30 seconds rest // Set 2: 45 seconds work, 30 seconds rest // Set 3: 30 second work, 30 seconds rest between exercises // 2 minute finisher (20/20/20/20/20/20, no rest between exercises)
Exercises for this 30 minute reverse pyramid dumbbell leg workout:
Complete 3 sets per exercise
0:29 High Squats
4:14 Alternating Rear Lunge
7:59 Romanian Deadlift
11:44 Suitcase Squat
15:29 Calf Raises
19:14 Alternating Curtsy Lunge
22:59 Sumo Deadlift
26:44 Walking Lunges
FINISHER 20/20/20/20/20/20
30:29 Staggered Squat R
30:49 B-Stance RDL R
31:09 Staggered Squat L
31:29 B-Stance RDL L
31:49 Slow Squats
32:09 Squat Pulses
32:49 Cool Down + Stretch
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TIFF x DAN
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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! - Спорт
![Day 22: 30 Min Dumbbell UPPER BODY WORKOUT [Pyramid Sets] // 6WS3](http://i.ytimg.com/vi/_Drq9qhYsf8/mqdefault.jpg)
![Day 22: 30 Min Dumbbell UPPER BODY WORKOUT [Pyramid Sets] // 6WS3](/img/tr.png)
Download our FREE 6 Week Shred 3 Home Workout Program schedule: bit.ly/WorkoutSchedules
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This is my third time doing this ... Just brutal! Hope to see more of these soon 💪🏽💪🏽💪🏽
This was super high intensity, such a great challenge! I love a challenging leg day workout and the pyramid style is one of my favorites. Thank you for the uploads!
So glad you liked it! 🙏🏼
WOW this is awesome !! love the way it was put together and the much needed rest time verses just 10 nor 15 sec!! that's the way to make the gains!! thank you!!
So happy you like it! 🙏🏼
Absolutely love these pyramids triple sets..legs on fire.. thanks coach .. you are the BEST 💯💯💯💥💥💥💥
Glad you liked it!!!
That might be the best leg workout I've ever done. Brutal, but awesome. Thank you!
Agree with you! The best leg workout I've ever done. This is my third time doing it, kick asses !!!
Great workout!!
Fantastic 🙃😊. Such a perfect leg workout. Thank you😍.
Thank you so much! Glad you liked it! 🙌🏼
I'm enjoying avery on of your workouts ❤❤
🙏🏼🙏🏼🙏🏼
Love it!!!!! Thank you so much!!!
Thank you!!
When the opening said to have " medium, heavy and heavier weights!" I freaked. This was legendary! I am drenched in sweat. Great work as always. Thank you.
Amazing job!!! So happy you liked it! 🙌🏼🔥
Great workout for me today… really perfect this summer … totally sweating out… thanks again Dan. You’re doing great with these uploads of exercises. Cheers and God bless always 😉👍😊💪😇🙏🙌
Thanks so much! Appreciate that.
Really like the intensity of the pyramid workouts. Thank you
So glad to hear that! 🙏🏼
Pyramid sets Dumbbell leg workout out was a challenge increasing weights I used 15,20, 25. I love your hand signals no talking. Good work. Thank you boss you are the best trainer. Give a shoutout to Tiff ❤❤
Thanks Beverly!!! Hope you have the best weekend. ❤️
Another powerful workout...my legs are screaming 😉
Thanks for the channel Dan 💪
Thank YOU! Glad you're here. 🙏🏼
Fantastic 😊😊❤much respect for you, grazie mille..❤more time we need please 😊
Thank you! 🙏🏼
So sweaty and harsh workout❤❤❤❤❤❤❤
Thank you so much! I’m sweaty all over! ❤
Awesome job! Way to get after it this weekend!!!
With this video you once again offer a broad spectrum of your creativity, your motivation and your challenge this week is really everything: arm pyramid, leg pyramid and unilateral Workouts I'm sure there will be more to come, I think this week is absolutely fantastic again 🔝❗🥇
Thank you Susanne! You are always so kind. 🙏🏼
@@TIFFxDAN Honor where honor is due ☺️
Oh my gosh that was brutal 😮💨. Nice one Dan 🤘🏼💪🏼
Great job!!! 🙌🏼
Fanplasmic, Dan. Thank you.
Thank you!
Отличная базовая тренировка получилась, все как я люблю!!! Спасибо!!!❤
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De plus en plus fabuleux ! 🤩
🙏🏼 🙏🏼 🙏🏼
Guess who feels 10x stronger after this killer workout 🙋🏻♀️ AMAZING 🥵
LOVE to hear that!!! Great job!!! 🙌🏼🔥
Wow!😮 That was 🔥🔥🔥
Getting stronger thanks to you
Still Hanging Strong m💪🏾🏃🏿♂️💨🔥🔥🔥👍🏾
You're amazing man! Keep up the great work!!!
Lo mejor de lo mejor 👌🏻
Thank you 🙏🏼
Damn solid! Thanks Dan!
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good job!
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Thank you ❤super💪спасибо
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Gracias Dan bendiciones 😊
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Day 21 done🥵💪. Mannnn!!! Am sweating,this was awesome 😅 I loved it. Thank you so much ❤
Congrats on Day 21!!! You're amazing!
I went for the challenge and it was soooo tough. Took me 45 minutes to finish it and I didnt even up my weights a lot. Wow, what a challenging workout.
Great job!!! 💪🏼🔥
I think pyramid is so far the toughest! You build up by increasing weights and another way I do is climb the ladder(8-9) then work my way down! 👍🏼💪🏼🔥🔥🔥🔥🇺🇸
Day 21 Completed! I'd say this is the hardest leg workout I've ever done 😅😅💪🏽💪🏽
Amazing job!!!!
Mr. Dan you never cease to amaze met. Irie mon.
🙏🏼 🙏🏼 🙏🏼
New Week New Workouts with Legend Bro! Day 21 Let's Smash It! 💖💎🙌∞
🙌🏼🔥🙌🏼🔥
BEAST MODE!!!!!
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Day 21 completed
Way to go!! Keep it going - you got this!
the gym i was going to started to get too packed to enjoy a workout, these have been good so far, wondering if they will give me same results as gym if i push hard
Since I started working out at home, I have gotten much better results than at the gym. Especially because you are able to keep your heart rate up since you are waiting for machines to open up.
Dude, i was cursing you for a minute. Great job!!
i never heard of pyramid sets, and judging from how much I'm sweating, it's a WORKOUT! Thanks.
Great job!!!! 🙌🏼🔥
Gracia dan. Saludos
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Gracias
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My forearms seemed to get the hardest workout. Later on, my legs let me know what they had done too.
💪🏼🔥 Great job!!!
I hear you brother!
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Tus mancuernas están geniales, quiero unas así!!! Tremenda sesión, se sienten las piernas a fuego!!!un abrazo querido, excelente semana para todos!!!
Son otro nivel esas mancuernas! Estaba viendo su precio en línea, y son bastantes caras.
Qué lástima, porque están perfectas para el entrenamiento @@thefifthstage369
There are so many great adjustable dumbbells options out there! So nice to be able to adjust to what you need.
Exacto, cambias de peso rápido y no ocupan tanto espacio, un abrazo querido@@TIFFxDAN
💯 💯 💯 💯 💯 💯 ❤
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So in this workout are you personally doing 30,35,40 for all of them except sumo?
i am here i was lost but i am back come on 21 here we go
Welcome back!!! Let's goooo!!!!! 🙌🏼🔥
Done to 60 %
Great job!!! This one is killer for sure!
Hey Dan, I know you’re not a Dr. but what I am looking for advice. While doing the walking lunges I heard a muscle pop in the back of my left leg, the internal part. Im icing it but I’m not sure what could it be, a tear or a cramp. I was barely doing the 25 lbs weights
Anything like that I definitely suggest you go see a professional to see what is going on!
The only exercise I'm a little skeptical about is the suitcase squats. The form goes against every trainer's advice that I had, of always bending the knees outwards. Any other inner angle causes a lot of pressure on the knees and could cause serious injuries
I don't think so, I've been doing them for a while now with no problems at all.
30 lbs (light), 45 lbs (medium) and 60 lbs (heavy) - it means each dumbell (30>45>60) or total weight of 2 dumbells (60 > 90 > 120)?
Just means the weight of one dumbbell. Disregard combined weight.
I think that's not true. I won't fully agree with that because just look at how effortlessly he lifts the 29
kilograms weight in last round@@evaldezAF
If it were twice 29.5 kilograms, it would be a total of 60 kilograms, which probably wouldn't be as effortless for him.
The weight of each dumbbell. Not total weight of the two dumbbells. 👍🏼
@@TIFFxDAN so you are strong if you do this with 2x 60lbs ;)
💯💯💯💯💪✌️💪👊💖
🙌🏼🔥
Secret forearm workout
😅😅😅
Agora complicou mesmo.kkkkk
🦵🦵🔥🔥🔥🔥❤🇨🇿Super
🙏🏼🙏🏼🙏🏼
I can't finish 😂 just 70%
70% is great!!!! 🙌🏼🔥
😅 🦵 😮
🪦 RIP Me 🪦