IRON Series 30 Min Dumbbell Leg Day Workout – Stepups | 21

Here we go! It’s Leg day!

A combination of added resistance and some bodyweight to help build muscle and strength in the lower body!

The timer will be on for most of the workout 60 seconds per exercise!

Even within each superset, the timer will be 60 seconds per exercise! We will then have 30 seconds rest inbetween each superset!

2 x 15kg
HEEL ELEVATED SQUATS
HEEL ELEVATED SQUATS
HEEL ELEVATED SQUATS

STATIC LUNGE
SLOW STEP UP (same foot forward)

STATIC LUNGE (switch side)
SLOW STEP UP (same foot forward)

REAR STEP LUNGE (switch side)
SLOW STEP UP (same foot forward)

REAR STEP LUNGE (switch side)
SLOW STEP UP (same foot forward)

1 x 15kg
LATERAL LUNGE
SIDE STEPUPS (same foot forward)

LATERAL LUNGE (switch side)
SIDE STEP UP (same foot forward)

FORWARD LEAN LUNGE
LEAN FWD STEP UP (same foot forward)

FORWARD LEAN LUNGE (switch)
LEAN FWD STEP UP (same foot forward)

SINGLE LEG CALF RAISE
HOLD!
FULL RANGE!
SWITCH SIDE FULL RANGE!
HOLD!
FULL RANGE!
SWITCH SIDE BODYWEIGHT ONLY!
SWITCH SIDE!

FINISHER!

30/30/60

HEEL ELEVATED SQUATS x2 DUMBBELLS
X1 DUMBBELL!
BODYWEIGHT ONLY!

Be sure to cool down after this workout as the slow drill of step ups might lead to stiffness, particularly in the glutes if you are really zoning in on the slowing down of that lowering portion of the step up!

This is a complete leg day that I absolutely loved both during and after!

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Useful Links

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5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/70Zd9yBQQig
20 Minute Stretch and Relax: https://youtu.be/y87vSUoIMGU

IRON Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: https://carolinegirvan.com/IRON-Series-Calendar.pdf
My Website: https://carolinegirvan.com
Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
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Business Enquiries Email: info@carolinegirvan.com

Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

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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.