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20 Minute Dumbbell Leg Workout at Home - Squats, RDLs - Caroline Girvan

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Rating: 4.0; Vote: 1

It-s time for some squats and RDLs! Yes-2 main exercises with lots of variations to make this 20 minute leg workout intense yet incorporating a lot of work! All you will need is a pair of dumbbells! The dumbbells I am using throughout are 15kg each! It is important with Romanian Deadlifts (RDLs) to think about what you are trying to achieve. We are aiming to lengthen the hamstrings. If you are new to this, practice the movement bodyweight only. Tilt forward at the hips whilst keeping a slight bend at the knees. Notice if you so this rounding the back, you feel a stretch in the hamstrings- and it is crucial not to ever round the back holding weight. Instead, begin standing tall. Really accentuate the chest and shoulders back. Bring a softness to the knees and maintain this throughout the movement. Keeping the hands close to the body, slide the hands down the thighs and as you do, push the hips back and think about -sticking out your butt! - This actually is a good way to think about it! Hips back and up! Taking it slow, you may reach approximately your knees when you feel that stretch in the hamstrings. Once here, you simply reverse the movement to the starting position. Gradually you will become more confident and at the top be able to not come to a full stand after each rep. During any 1/2 reps of RDLs, it is important to reduce the weight is needed and fully stand at any point! Rarely do I do those 1/2 reps for the entire set without standing! If you experience any aggravation in the lower back, this may be down to over reaching, not keeping chest open & upper back rounding or using too heavy a weight. Please do not ignore this and reduce the weight or perform bodyweight only. The timer will be on for 50 seconds of work, with 10 seconds rest during most of the unilateral exercises such as Staggered Squats and Staggered RDLs. During the standard high squats and 2 x dumbbell RDLs, the timer will be 40 seconds of work, with 20 seconds rest! 40/20 HIGH SQUAT W/ PAUSE AT BOTTOM HIGH SQUATS 1 1/2 REP HIGH SQUATS 50/10 1/2 REP STAGGERED SQUAT SWITCH SIDE! 1 1/2 REP STAGGERED SQUAT SWITCH SIDE! FULL RANGE STAGGERED SQUAT SWITCH SIDE! 40/20 RDL W/ PAUSE AT BOTTOM 1 1/2 REP RDL FULL RANGE RDL 50/10 1/2 REP STAGGERED RDL SWITCH SIDE! 1 1/2 REP STAGGERED RDL SWITCH SIDE! FULL RANGE STAGGERED RDL SWITCH SIDE! STAGGERED RDL TO STAGGER SQUAT SWITCH SIDE! FINISHER: RDL TO SQUAT x1 DUMBBELL (1 minute) BODYWEIGHT ONLY! (30 seconds) ---- I loved this workout! A lot of zoning in on those legs with just the 2 main movements but so rewarding too! 20 minutes of the legs working hard! Let-s go!
Date: 2022-05-17

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Comments and reviews: 10

Astro
i tapped out after the 1 1/2 staggered rdls, lol. great workout. i really feel it in my lower back because of the rdls. thanks. i'm working on making a monday thru thrusday workout routine, using your 20 minute workouts each of those days. i think that'll be a good look in the long term, as far as conditioning and tone development. thanks again.
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priyadarshini
I did this again today! Those 20 mins were as intense as those long duration workouts by Caroline! What a brilliant planning! I felt so refreshed after doing it. Caroline you are the best trainer in this world! Looking forward to learn more from you! Forever grateful to you! Thank you so much Caroline for everything! Lots of love -
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Astro
Good Morning, Caroline. This is my second time doing this workout and i tapped out at the same place that i did the first time, after the 1 1/2 staggered RDLS lol. i really want to build the stamina enough to make it thru this workout one day. Thanks for all of your hard work. See you tomorrow morning.
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--ss--
I loveeeee this workout and i definitely recommend it. the first day i did this workout and after that i literally couldn't walk for days but i got used to the workout and it definitely helped me strengthen my legs and increase my speed in running
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Rhonda
I have a busy day but wanted to get in a workout. I revisited the Advent series to find one of my favorite moves - RDLs! My legs have a nice burn and I'm ready to rock the rest of the day! Thank you Caroline for this quick, tough fun series!
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Shaleen
After finishing EPIC III program I am back here after a long vacation. Thanks a lot Caroline for formulating these 20 minute workout videos that are so easy for me to follow and get back on track with! Feels great to be back!
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Soukaina
love these short workouts, they are efficient. Even though it takes me more than 20 min to complete but still it fits perfectly in my schedule also it scares me less to start a workout haha. THANK YOU CAROLINE!
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Rebecca
Loved this. I def prefer more intense for shorter workout times; although no chance of doing that crazy add on! Great thing is I have so many other add ons I can pick from; so thank you CG for all of these. x
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Derya
Loved the format and the squat and rdl sets and the finishing combination-amazing workout! Lower body workouts always make me sweat so much and leave me breathless! Thank you Caroline -------
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Trinity
Kick-ass workout but is no one else-s back sore from repetitively bending over? By the 6th or 7th staggered RDL my back was aching. Maybe I just have to build up the endurance.
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