Build strong, capable legs with this 30 minute lower body superset session using dumbbells. Exercises are paired back to back to fully fatigue your glutes, quads, hamstrings, and calves in one focused leg day. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-lower-body-super-sets-with-dumbbells This is a follow along workout designed for training at home, with no talking from start to finish. Each work block lasts 50 seconds, followed by a 10 second break, and a beep lets you know when the next block begins so you can keep your eyes on your form instead of the clock. I am using a pair of 7.5 kg (16.5 lbs) dumbbells. A foam roller exercise is included to increase time under tension and challenge your legs even more. If you do not have a foam roller, you can replace that exercise with a wall sit, either bodyweight or holding dumbbells. This workout does not include a warm up or cool down, so before you begin: - Complete a short 3 to 5 minute warm up that prepares you for the workout - Finish with a cool down or light stretching afterward This workout is perfect if you: - Want an efficient leg workout you can do at home - Like strength training with dumbbells and simple equipment - Prefer straightforward moves without complicated choreography - Are short on time but still want a solid lower body session Grab your dumbbells, set up your space, and enjoy training your legs with me. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE LOWER BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M72ZU6mLwk3mDp1wZw1W-PQJ WORKOUT CHAPTERS 0:00 Intro 0:24 SIDE TO SIDE GOBLET SQUAT 1:24 B-STANCE TWIST RDL 2:24 B-STANCE TWIST RDL 3:24 SIDE TO SIDE GOBLET SQUAT 4:24 B-STANCE TWIST RDL 5:24 B-STANCE TWIST RDL 6:24 ELEVATED HEELS GOBLET SQUAT 7:24 SIDE LUNGE STEP 8:24 SIDE LUNGE STEP 9:24 ELEVATED HEELS GOBLET SQUAT 10:25 SIDE LUNGE STEP 11:25 SIDE LUNGE STEP 12:25 FOAM ROLLER SQUAT 14:25 FOAM ROLLER SQUAT 15:25 RDL 16:25 ALT. REVERSE LUNGE 17:25 HAMSTRING CURLS 18:25 ALT. REVERSE LUNGE 19:26 HAMSTRING CURLS 20:26 SPLIT SQUAT 21:26 SPLIT SQUAT 22:26 HEEL RAISES 23:26 SPLIT SQUAT 24:26 SPLIT SQUAT 25:26 HEEL RAISES 26:26 SUITCASE SQUAT 27:26 GOOD MORNINGS 28:26 SUITCASE SQUAT 29:26 GOOD MORNINGS