Day 7: 30 Min Dumbbell LOWER BODY WORKOUT [Muscle Building Drop Sets] // 6WS3

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Time to crank up the intensity and sculpt your legs from the ground up with Day 7 of 6WS3! This dumbbell lower body workout is all about drop sets that'll push your limits and leave your legs quivering. Think squat that'll define your quads, lunges that'll fire up your glutes, and Romanian deadlifts that'll build strength through your hamstrings to your core. We're talking two dumbbells, one dumbbell, then bodyweight, all in 40-second bursts followed by 20-second breathers. Hit play, grab those weights, and let's build some serious lower body power together! #6WS3 #DropSets #LegDay
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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: A set of dumbbell and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 30 lb / 14 7 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest between exercises // 1 minute finisher (3 exercises - 20 seconds each, no rest between exercises)
Exercises for this 30 minute drop sets lower body dumbbell workout:
0:28 High Squat - x2 DBs
1:28 Goblet Squat - x1 DB
2:28 Squat - bodyweight
3:28 Romanian Deadlift - x2 DB
4:28 B-Stance RDL R - x1 DB
5:28 B-Stance RDL L - x1 DB
6:28 Front to Back Lunge R - x2 DB
7:28 Front to Back Lunge R - x1 DB
8:28 Front to Back Lunge R - bodyweight
9:28 Front to Back Lunge L - x2 DB
10:28 Front to Back Lunge L - x1 DB
11:28 Front to Back Lunge L - bodyweight
12:28 In + Out Squat - x2 DB
13:28 In + Out Goblet Squat - x1 DB
14:28 In + Out Squat - bodyweight
15:28 Lateral Lunges - x2 DB
16:28 Lateral Lunges - x1 DB
17:28 Lateral Lunges - bodyweight
18:28 Calf Raises - x2 DB
19:28 Single Leg Calf Raises R - x1 DB
20:28 Single Leg Calf Raises L - x1 DB
21:28 Curtsy Lunges - x2 DB
22:28 Curtsy Lunges - x1 DB
23:28 Curtsy Lunges - bodyweight
24:28 Suitcase Squat - x2 DB
25:28 Staggered Squat R - x1 DB
26:28 Staggered Squat R - bodyweight
27:28 Suitcase Squat - x2 DB
28:28 Staggered Squat L - x1 DB
29:28 Staggered Squat L - bodyweight
FINISHER 20/20/20
30:28 High Squat Pulses - x2 DB
30:48 Goblet Squat Pulses - x1 DB
31:08 Squat Pulses - bodyweight
31:48 Cool Down & Stretch
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