In this short but definitely Intense and advanced 15 Minute Dumbbell LEG workout we will be having 16x movements in total with a lot of compound exercises to target multiple major muscles at the same time and boost up the intensity of the workout.
We will be performing each movement for 45 seconds and with 20 seconds rest between the movements.
This routine might be indeed short but we have all the essential leg movements in this routine, so if you would like to increase the volume of this workout you can do this routine 2-3x rounds in a row based on your fitness-level.

You can also increase the intensity by using heavier weights but make sure that is not costing you the proper technique!

The weights of my dumbbells for this workout are:
2x 5KG ( Only for the first movement to elevate the heels! )
2x 10KG
2X 18KG

Please make sure to do a proper warming up before starting the workout:
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Workout Detail:

1. Heel Elevated Front Squat 2x 18KG
2. Romanian Deadlift 2x 18KG

3. Alternating Staggered Squat 1x 18KG
4. Wide Stance Stiff leg Deadlift to Wide Deadlift 1x 18KG

5. Alternating Heavy Reverse Lunges 2x 18KG
6. Alternating Bodyweight Pistol Squat

7. Weighted Wide Hip Thrust 18KG
8. Bodyweight Reverse Plank Knee Tuck (Hamstring)

9. 2x 2x Lateral Lunges 2x 10KG
10. Seated Hip Thrust Knee Lunges 18KG

11. Semi Sumo Goblet Squat - Calf Raise 18KG
12. Alternating Single Leg deadlift 2x 10KG

13. Reverse Lunge to Leg extension R 1x 18kg
14. Reverse Lunge to Leg extension L 1x 18kg

15. Bodyweight Leg Extension
16. Narrow Pulse Squats 18KG

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