45 Minute Unilateral Leg Workout at Home with Dumbbells | Caroline Girvan

For this leg session, you will need a pair of dumbbells, a chair for Bulgarian lunges and step ups, a yoga block/thick book and a mat!

The dumbbells I am using for your reference are 15kg each!

The timer will be on for 40 seconds of work, 20 seconds rest at the beginning.

Once we drop to bodyweight only, it will be superset format! The timer will be for 1 minute per exercise followed straight into 40 seconds of a relevant exercise still on the same side! The next superset will then all be performed on the opposite side!

This workout is full of exercising performed on one side, then the opposite. Try to count how many you perform on one side, and so the same opposite side. It doesn’t need to be exact every time. Try to perform the reps at same approx pace each side. If you complete the same number of reps earlier before the beep, simply take the early rest!

LUNGE
LUNGE (switch leg)
LUNGE (switch leg)
LUNGE (switch leg)
LUNGE (switch leg)
LUNGE (switch leg)
BULGARIAN LUNGE
BULGARIAN LUNGE (switch leg)
BULGARIAN LUNGE (switch leg)
BULGARIAN LUNGE (switch leg)
BULGARIAN LUNGE (switch leg)
BULGARIAN LUNGE (switch leg)
DEADSTOP LUNGE
DEADSTOP LUNGE (switch)
DEADSTOP LUNGE (switch)
DEADSTOP LUNGE (switch)
DEADSTOP LUNGE (switch)
DEADSTOP LUNGE (switch)

60/40/20 rest

ELEVATED LUNGE PULSE (rise on beep)
REAR STEP LUNGE (same side)

ELEVATED LUNGE PULSE (rise on beep)
REAR STEP LUNGE (same side)

ELEVATED LUNGE PULSE (rise on beep)
REAR STEP LUNGE (same side)

ELEVATED LUNGE PULSE (rise on beep)
REAR STEP LUNGE (same side)

BULGARIAN LUNGE (rise on beep)
FORWARD STEP LUNGE (same side)

BULGARIAN LUNGE (rise on beep)
FORWARD STEP LUNGE (same side)

BULGARIAN LUNGE (rise on beep)
FORWARD STEP LUNGE (same side)

BULGARIAN LUNGE (rise on beep)
FORWARD STEP LUNGE (same side)

REAR STEP LUNGE
STEP UP (same static foot on chair)

REAR STEP LUNGE
STEP UP (same static foot on chair)

REAR STEP LUNGE
STEP UP (same static foot on chair)

REAR STEP LUNGE
STEP UP (same static foot on chair)

Finisher:

Bodyweight burnout!!

So many lunges! Your legs will love it!!

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Always ensure you warm up before any workout, here is my dedicated HIIT Warm Up Routine: https://youtu.be/4Q5JRHEoxcM

Here’s today’s optional add-on: https://youtu.be/NPVIiAvi1hM

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.