Day 11: 30 Min DUMBBELL LEG WORKOUT [Slow & Controlled + Partials] // 6WS3

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Time to sculpt legs of steel with control and fire in Day 11 of 6WS3! This dumbbell burner is all about squeezing the most out of every rep with longer sets that'll leave your legs feeling like they've climbed Mount Everest. We're talking slow and controlled movements that force your muscles to work harder than ever, followed by partial reps that ignite targeted growth. It's not about speed, it's about precision and intensity, maximizing your time under tension for serious strength, endurance, and sculpted shape. Two sets per exercise, each lasting 50 seconds with a quick 25 second breather, means you'll feel the burn from quads to calves. Ready to challenge your muscles in a whole new way and unlock hidden strength? Hit play, grab those dumbbells, and let's conquer this slow-burn masterpiece together! #6WS3 #TimeUnderTension #BestLegWorkout
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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: A non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 30 & 60 lb / 14 & 27 kg dumbbells( I use the heavier dumbbells for the sumo deadlifts and finisher deadlifts), you’ll also need a bench or chair, and a non-slip workout mat
⏱️ Intervals: 50 seconds work followed by 25 seconds rest // 1 minute finisher (20/20/20, no rest between exercises)
Exercises for this 30 minute intense slow & controlled leg workout:
0:29 Sumo Deadlift - 60lb x1 - Slow & Controlled
1:44 Sumo Deadlift - 60lb x1 - Partials
2:59 Split Squat R - 30lb x1 - Slow & Controlled
4:14 Split Squat R - Bodyweight - Partials
5:29 Sumo Deadlift - 60lb x 1 - Slow & Controlled
6:44 Sumo Deadlift - 60lb x1 - Partials
7:59 Split Squat L - 30lb x1 - Slow & Controlled
9:14 Split Squat L - Bodyweight - Partials
10:29 0RDL - 30lb x2 - Slow & Controlled
11:44 RDL - 30lb x2 - Partials
12:59 Rear Lunge R - 30lb Slow & Controlled
14:14 Rear Lunge R - Bodyweight - 1-1/2 Rep
15:29 RDL - 30lb x2 - Slow & Controlled
16:44 RDL - 30lb x 2 - Partials
17:59 Rear Lunge L - 30lb x 1 - Slow & Controlled
19:14 Rear Lunge L - Bodyweight - 1-1/2 Rep
20:29 Step Up R - 30lb x 1 - Slow & Controlled
21:44 Step Up R - Bodyweight - Slow & Controlled
22:59 Curtsy Lunge R - 30lb x 1 - Slow & Controlled
24:14 Curtsy Lunge R - Bodyweight - 1-1/2 rep
25:29 Step Up L - 30lb x1 - Slow & Controlled
26:44 Step Up L - Bodyweight - Slow & Controlled
27:59 Curtsy Lunge L - 30lb x 1 - Slow & Controlled
29:14 Curtsy Lunge L - Bodyweight - 1-1/2 rep
FINISHER 20/20/20
30:29 Deadlift Partials - 60lb x 1
30:49 Deadlift Hold - 60lb x 1
31:09 Deadlift Full Range - 60lb x 1
31:49 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!

[@TIFFxDAN]

Download our FREE 6 Week Shred 3 Home Workout Program schedule: bit.ly/WorkoutSchedules Get access to ad-free and no-music (timers only) versions of our workout programs. Become a premium member today! Your membership helps support our channel so we can create more workout programs to keep you feeling and looking your best! Join Now: bit.ly/TIFFxDANjoin

[@IamEDH]

I feel power each time I do your workouts, please I want your 60 minutes full body dumbbell workout.

[@losied3437]

So true

[@paulneroxon]

You merely can two sets of this workout

[@TIFFxDAN]

Love to hear it! Keep the momentum going. Next series we'll be adding some longer workouts - got you!

[@MissionXMindset]

No please no!!! But truly we need it 🔥

[@IamEDH]

@@TIFFxDAN Yes! Thank you very much 🙏

[@rodeckm5328]

Dear DT , please remember you are helping a lot of people

[@TIFFxDAN]

Thank you for that 🙏🏼

[@Jason-Eson]

tru dat

[@Guitarplayer8]

Day 11 Round 2 completed. Legs are definitely stronger this time around.

[@Jason-Eson]

That was both chill and very not chill at the same time. Thanks for the burn.

[@elliotcarter5968]

I will definitely be doing this again! Thanks Dan, you inspire so many on your channel.

[@TIFFxDAN]

Thank you so much!

[@KevIRL77]

That was a intense leg workout, I might have to call off of work today. Thanks Dan!

[@TIFFxDAN]

Call off work! You deserve it! 😜

[@KevIRL77]

Appreciate the support.

[@jurgitafitness1977]

This was very nice! Loved the format! Thank you Dan!!!❤

[@josecortez1001]

My legs definitely are hurting. Worth it. Thank you.

[@TIFFxDAN]

Awesome job! 👏🏼

[@samahquraishi4981]

Another great workout. Thanks Dan!💪🏼🙏🏼 Also with the variety you’ve got on your channel, I can and pick choose what I’d like to do and it’s so convenient. There’s something for everyone here. Thank you guys♥

[@TIFFxDAN]

Thank you so much! Appreciate that. 🙏🏼

[@TheSuperHeroOfLove]

So Grateful For You Legend Bro! Really Enjoy This Nostalgia Feeling of Working Out with You Daily Again like when we first met!!! YOU'RE SO AWESOME!!! LET'S FREAKING GO DAY 11! 💖💎🙌∞

[@TIFFxDAN]

[@toniann92]

Strong. So strong. Thank you. 🙏

[@TIFFxDAN]

Great job!!!

[@ferdfamily]

This is my new go to leg workout, adding it to my weekly rotation. Thx Dan

[@TIFFxDAN]

Love to hear that! 🙌🏼

[@kylermckim]

Man this was a good one

[@TIFFxDAN]

Glad you enjoyed it! 🙏🏼

[@susanne6025]

I didn't climb Mount Everest, but I ran the marathon. 🙈😱What a challenging video today, but what's the word? no pain, no gain ❗, also the combination of the exercise is very creative and demanding. Thank you for showing us once again how we can reach our pain threshold 👋

[@TIFFxDAN]

So glad you enjoyed the workouts and pushed through to the end. You're amazing!

[@CAJABUTHEGOAT]

I feel like imma boutta pass out, but the grind never stops 🦵🔥🔥

[@lornathompson9958]

I am not a leg person, but rhis one is it. Good work Dan i loved it. Thank you. Bless.

[@TIFFxDAN]

So glad you enjoyed it! This is one of my favorite leg workouts for sure!

[@chupapopita]

Brutal!

[@TIFFxDAN]

For sure. Nice work!

[@Jas.2105]

I’m usually intimidated by your lower body workouts but this one felt great even though I was exhausted, thank you brother

[@TIFFxDAN]

You're welcome brotha! So glad you like this workout -- it's one of my favorites

[@ejbooks]

Another great leg day👍. Thank you. Doing this today. Appreciate your videos😊.

[@TIFFxDAN]

Way to show up and put in the hard work!

[@Isabellad888]

Wooo....Loved this slow & controlled workout..thanks Dan 💥💥💥💥💥💥💥💥

[@TIFFxDAN]

Glad you enjoyed it! I love those slow and controlled exercises, too! Burns so good!

[@martinale4448]

Slooooow, but yet so sweaty. Loved this!

[@TIFFxDAN]

Glad you like the workout! Thanks for working out with me!

[@lilamarques2606]

💪 yes we can! Thanks Dan

[@TIFFxDAN]

🙌🏼🙌🏼🙌🏼

[@Guitarplayer8]

Day 11….I enjoyed this! Completed with a bit of stumbling on the curtsies. Looking forward to Day 12.

[@TIFFxDAN]

Awesome job!!!! 🙌🏼

[@angeljrfranco5070]

Many thanks again Dan. Another great workout this afternoon. Cheers 😉👍💪😊

[@TIFFxDAN]

Way to crush this over the weekend!!! 🙌🏼🔥

[@arcoliatiggett1869]

Another great workout session! Thank you!

[@TIFFxDAN]

Thank you!

[@jessicarosario8942]

Love the slow tempo and cooldown ❤

[@TIFFxDAN]

🙏🏼🙏🏼🙏🏼

[@Irina-go9ye]

One of the best leg workouts I have ever done - enjoyed it so much!🔥

[@TIFFxDAN]

Agreed! This one is a beast. Great job!

[@Arkan_Hunter]

Thank you for the great work on this video. Combined with your previous workout videos focusing on faster twitch, this slower movement really makes sure we're targeting both types of muscle fibers.

[@TIFFxDAN]

So glad you like it. 🙏🏼

[@stacieliu3497]

Love your workout!

[@TIFFxDAN]

Thank you so much!

[@user-nc1mn5lj8e]

Saturday morning of goodness! feel the grind nice!!💯🦵🦵🔥🔥

[@TIFFxDAN]

What a great way to start off your morning!!!! 👏🏼

[@Ashbear80]

Loved the format of this lower body workout! ❤ Legs feel strong! 🙏

[@TIFFxDAN]

So glad you like it! 🙌🏼

[@mobatton]

I'm actually looking forward to do these workouts when I'm off work. We'll done!

[@TIFFxDAN]

You're such a boss! Thanks man! 🙏🏼

[@carlosdiaz5007]

Gracias dan

[@TIFFxDAN]

De nada!

[@thefifthstage369]

Day 11 Completed 💪🏽💪🏽💪🏽

[@TIFFxDAN]

Way to go 🙌🏽

[@Its_Chris_s]

Great leg workout.Thanks Dan

[@TIFFxDAN]

Thanks Chris! 🙏🏼

[@shobanmadigam1902]

I did try almost all of your leg workouts they work mad great

[@TIFFxDAN]

🙏🏼🙌🏼🔥

[@dalinat8180]

Don't Skip a monday. Legs workout 👏👏💥

[@TIFFxDAN]

That's right!! On Monday we do legs ;)

[@JuanFlores-zv9nw]

Tha vest coach ever🙏than yuo✌️

[@TIFFxDAN]

Thanks my friend!

[@gabrielamoreno1968]

Estuvo criminal querido!!!un abrazo!!!

[@TIFFxDAN]

hahaha. Tough workout for sure. Great job!

[@Dml1206]

GREAT WORKOUT 🎉

[@TIFFxDAN]

Glad you like it!

[@th0m4s_19]

day 11✅ 👏👏 great leg training again

[@TIFFxDAN]

Great job!!! 👏🏼

[@uampi82]

Gosh you killed me on this one 👏👏

[@TIFFxDAN]

🔥🔥🔥

[@murraymarshawn2175]

Thanks, Dan.

[@TIFFxDAN]

Thank you!

[@adrianaluciasamperguzman4387]

Me encantan tus entrenamientos ! La música y la motivación gesticular 😂 bendiciones y más videos por favor 🙏

[@TIFFxDAN]

Thank you so much! 🙏🏼

[@nadezhda_hope]

Thanks, Dan✌

[@TIFFxDAN]

Thank you!!! 🙏🏼

[@barryhogan8662]

It's Monday, it's go time!!!

[@TIFFxDAN]

That's right. Way to show up!

[@sergeyukolov910]

Thank you so much! It was hard! 😅

[@TIFFxDAN]

Great job!!! 🙌🏼🔥

[@philipb103]

Session flew in, and legs like jelly 💪

[@TIFFxDAN]

🙌🏼🔥

[@PierreDole]

I have never banged my head against ceiling as often as I did today. The step up exercise is not made for tall people who live on the top floor with sloping roofs. 😄 But still, I love today's workout. It was great for strengthen my knees. (Not only the knees, but this is the most important part I take for me today)

[@TIFFxDAN]

haha way to power through despite the ceiling being in the way! You're a boss! Great job!!! 🙌🏼🔥

[@nydiadimartino6694]

Great workout thank you😂

[@ShananNair]

made it to no 11 😊

[@TIFFxDAN]

Love to hear it! Keep up the hard work!!! 🙌🏼🔥

[@ibrahimadiallo7444]

Man, you're the best!!!

[@ibrahimadiallo7444]

I was shaking 😂. I need at least 1 day of rest. You're inspirational 🙌 ❤

[@TIFFxDAN]

Amazing job!! Keep up the great work!! 🔥

[@anettenyeland8020]

Wow! This one is a keeper 😅

[@TIFFxDAN]

Glad you liked it!

[@lukerowland600]

Awesome mate, on the rear lunges R + L you done them both on the same side lol thanks for all these workouts though ❤

[@TIFFxDAN]

Thanks so much!

[@carloscabreragarcia4708]

Gracias

[@TIFFxDAN]

You're welcome my friend!

[@karanshrivastava7954]

Dan, please add calf exercises also.

[@deborahphiri3975]

Day 11 done💪. The finisher finshed me 😅. See you tomorrow morning ✌

[@TIFFxDAN]

Love to hear it!!

[@albertofcy6423]

Yesterday I did this one and today upper body with the new video. I can hardly keep up with the rhythm 😂😂 Thank you!!

[@TIFFxDAN]

Great job!!! What a great combo! 🔥🙌🏼

[@lillianlopez8794]

Love this workout legged are shacking😤

[@TIFFxDAN]

Great job!!! 🙌🏼🔥

[@atiranoyes1502]

Loving these workouts, and have done many others. My only suggestion is some variation in the music/back track.

[@TIFFxDAN]

Thank you for the feedback! 🙏🏼

[@x-FaMeZz]

In my case, I play the video without sound and play music that I like on another device

[@TheRobotKiddo]

🔥

[@TIFFxDAN]

🙌🏼🔥

[@saraelgamal4799]

God bless u , I don’t have to pay for the gym anymore

[@TIFFxDAN]

You're welcome! Really appreciate your support :)

[@JohnJohnson-he1yv]

Wow! Who would have ever thought that “slow & controlled” could be such dirty words! 😂

[@TIFFxDAN]

So true! Slow and controlled is next level... 🔥🔥🔥

[@sreenubeesreenubee9140]

🔥💪

[@user-tv5uq2jx9n]

Было непросто, но жутко интересно😅 спасибо!!!❤

[@TIFFxDAN]

Yes, that was a tough workout. So glad you enjoyed it!

[@fabiolagonzalez178]

super 🦾

[@TIFFxDAN]

👏🏼👏🏼👏🏼

[@brandidavis4474]

Hi DanxTiff! Where did yall get your workout box/ bench from?

[@jessehughes3741]

Used again, ol floppy legs😊

[@TIFFxDAN]

You're the best. Thank you! 🙏🏼

[@rauccigina]

👌💯

[@TIFFxDAN]

🙌🏼

[@step10bryant]

👍👍

[@TIFFxDAN]

🙌🏼

[@benjamincherry8100]

My lower back is painful when doing the romanian deadlift. I keep my back straight and my posture looks decent in the mirror, is this normal to have this pain? Thanks again for a great video!

[@TIFFxDAN]

You should be experiencing pain in any exercise. If you are listen to your body and avoid doing anything that causes pain.

[@theshaydatorabi]

What brand of that step up block bench do you have?! Please link!

[@TIFFxDAN]

BC Strength... we've had ours for years and love it! Great quality. 👍🏼

[@tomaspinter7628]

great, I tried it with 20kg vest and it lasted me till step ups then I was done

[@TIFFxDAN]

KILLER! Nice work and way to push yourself!

[@yasihosseini3320]

💯💯💯💯💯👊💪🔥👊

[@TIFFxDAN]

🙌🏽🙌🏽🙌🏽

[@TheZooness]

dude made me question my life choices

[@TIFFxDAN]

🤣🤣🤣

[@fitnytech]

Don’t forget… healthy looks different on every body.

[@TIFFxDAN]

100%

[@josueramirez3879]

5/17/24 🔥

[@Melissahealtsci]

How do I modify the step up if I do t have a stepper at home?

[@TIFFxDAN]

You can get creative and use a chair, stairs, or simply substitute with doing reverse lunges or bulgarian split squats. 👍🏼

[@marianamaia186]

I survived! Don't know if my legs did 😂

[@TIFFxDAN]

haha great job!!! 🙌🏼🔥

[@user-ry4mo9hj2n]

👍👍

[@TIFFxDAN]

Thanks!