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IRON Series 30 Min Leg Workout - Dumbbell Leg Day - 1 - Caroline Girvan

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Rating: 4.0; Vote: 1

Day 1 in The IRON Series and we begin with a complete leg day workout involving some of the main dumbbell movements to recruit as much muscle as possible within each rep. Being able to perform a movement through its full range of movement with control should be the aim. Of course we all have slightly different ways of performing the same movement including depth, foot position or range of movement available so it is important to always tweak to suit you such as toes pointed out slightly during squat if better or lower to knees and not beyond during RDLs. Even during this workout, you could consider it as -dynamic stretching- as you are moving the joint through the range available. And use it as practice! Every workout I do is a practice session! I am forever thinking during each rep- rather than moving the weight from A to B, think about lifting -with- the muscle too. Mind muscle connection can be powerful and hopefully we will see more research coming in future relating to the potential benefits of this in hypertrophy. If you think about a bent over row- rather than allowing yourself to draw elbows up to move the weight, actually think about the muscles in your back contracting to lift the weight. This can be applied to nearly all movement patterns. Overtime, you become even more susceptible to this coming more naturally when you lift. Every workout I share is unedited. One take and it-s my entire workout so you will see me struggle for sure! And hopefully be able to see also the focus. I am constantly thinking as I lift and sometimes I may be thinking about one aspect when I then notice my foot isn-t perfectly inline with thigh or I could improve my neck being inline with my spine-I am saying this to remind you the importance of focus, especially when lifting. And that we all are improving continuously! Have fun lifting and use the next 6 weeks to improve even more! The dumbbells I am using for your reference are 15kg each! The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween! SUITCASE SQUAT SUITCASE SQUAT STATIC LUNGE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! RDL RDL RDL REAR STEP LUNGE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! PAUSE AT BOTTOM GOBLET SQUAT PAUSE AT BOTTOM GOBLET SQUAT LATERAL LUNGE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! FINISHER: 30/30/30/60 1/2 REP GOBLET SQUAT FULL RANGE! 1/2 REP! BODYWEIGHT FULL RANGE! Let-s lift, let-s go!
Date: 2022-05-17

← The EPIC Endgame Finale - Strength and Cardio Workout - Day 50 - Caroline Girvan

IRON Series 30 Min Upper Body Workout - Shoulders, Back, Chest - 2 - Caroline Girvan →

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Comments and reviews: 10

Tony
Well I completed Epic Endgame, I was wondering what to do next whether repeat all the Epic Series but decided this seemed the next logical chapter. Extremely great fun I loved all the exercises and the hold felt extremely good, I tried the hold for about 5 secs at the bottom range of movement during the goblet squats. The finisher I welcomed the bodyweight section. Thank you Caroline for designing and providing these amazing workout series.
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Jessie
SO happy Caroline has put out another series! After having done epic heat twice and not having (making. lol) the time to commit to the other epic programs, this is just absolutely perfect! Love you and your workouts Caroline: ) Thanks for the incredible content!
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hubr1s69
revisiting this after finishing the iron series yesterday! excited to say that i've increased the weight without struggling much more than the first time around, definitely got so much stronger during the last 6 weeks
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Pri--o
Im a beginner looking to build muscle, this iron series is amazing! ive never used weights before learning how important it was to build muscle. I went from 1. 5kg to 5kg weights, so proud of myself
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Caroline
Finished Iron yesterday and am starting it again today! This time I'm challenging myself to lift a little more and really work on engaging mind and muscle.
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Paula
I've Always been so intimidated by your workouts. But today I decided to give me a chance to try. I'm so happy I did this until the end.
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Jenn
This might be my favorite leg workout. After completing epic endgame, I wasn-t sure what to do next but I-m loving this series already!
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HeyScarlet
Thanks so much miss C! I just finished Epic I and now this is my new 6 weeks! Love this first one. the slower reps made me sweat!
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JoJo
Amazing! I'm so excited to continue this program! Love the 30 minute timeframe, very accessible but tough workout!
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Maria
Thank you Caroline, Im an passionate follower and I can keep my body tonic with you suggestions and your videos
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