30 Min Quad Burn 🔥| Dumbbell Leg Day Workout At Home

Описание: Crush your quads with this 30-minute tri-set workout designed to build strong, lean, powerful legs. Each block combines heavy strength, accessory lifts, and high-intensity burnouts to push your lower body to the next level.

👉🏼 I’m using a set of 10kg/22 lbs dumbbells + a 15kg/32 lbs, but you can adjust based on what you have. Every move can be scaled, and I guide you through it all.

EQUIPMENT NEEDED:

~Dumbbells
~Floor mat

🧠 SET YOUR FITNESS WATCH TO:

Functional Strength or Weights depending on your watch type and the pace you’re working at.

💪 FORMAT:

~3 Tri-Sets (Heavy Strength + Accessory + Burnout)
~3 Rounds per Tri-Set
~Timed Intervals: 40s / 30s / 20s
~Equipment: Dumbbells + Bench/Chair
~30 Minutes Total
🔥 Burn: ~310 calories (approx.)
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⚡ WORKOUT DETAILS:

Tri-set 1
1️⃣Front Squat | 10kg/22 lbs (40 secs work)
2️⃣Alt Lunge with Knee Drive | 10kg/22 lbs (30 secs work)
3️⃣Squat Pulses (20 secs work)
.
Tri-set 2
1️⃣Bulgarian Split Squat (L) | 10kg/22 lbs (20 secs work)
1️⃣Bulgarian Split Squat (R) | 10kg/22 lbs (20 secs work) *switch sides
2️⃣Pulse Goblet Squat | 15kg/32 lbs (30 secs work
3️⃣Wall Sit + O’head Press | 10kg/22 lbs(20 secs work)
.
Tri-set 3
1️⃣Step-Ups | 10kg/22 lbs (40 secs work)
2️⃣Heel-Elevated Suitcase Squat | 10kg/22 lbs (30 secs work)
3️⃣Jump Squats (20 secs work)
.
Posterior Finisher 🔥2 x (30 secs work/10 secs rest)
1️⃣Deadlift 10kg/22 lbs
2️⃣Glute Bridge 10kg/22 lbs
3️⃣Mt Climbers
*Workout Complete 🔥 Burn 310 calories
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💬 Which do you love more—heavy strength moves or those spicy burnout finishers?

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