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IRON Series 30 Min Quad Workout - Dumbbell Leg Day - 6 - Caroline Girvan

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Rating: 4.0; Vote: 1

This workout will combine many of those key movements that will, when performed safely and under appropriate and relative load & tension will help promote the building of muscle in the lower body, primarily focusing towards the quads! For this lower body workout, you will need some dumbbells, a chair of Bulgarian lunges and something to elevate the heels! The dumbbells I am using for your reference are 2 x 20kg for the static closer stance lunges & goblet squat and 2 x 12. 5kg for the Bulgarian lunges and heel elevated squats. The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween! CLOSER STANCE LUNGE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! HEEL ELEVATED SQUAT HEEL ELEVATED SQUAT HEEL ELEVATED SQUAT SLOW ECCENTRIC HEEL ELEVATED SQUAT SLOW ECCENTRIC BULGARIAN LUNGE SWITCH SIDE! SLOW LOWER BULGARIAN LUNGE (switch) SWITCH SIDE! CLOSE STANCE BULGARIAN LUNGE SWITCH SIDE! BODYWEIGHT (SWITCH SIDE) SWITCH SIDE! GOBLET SQUAT GOBLET SQUAT FINISHER! BODYWEIGHT HEEL ELEVATED SQUATS FULL RANGE! HOLD! FULL RANGE! As with every movement, you can tweak and perform as you prefer. This applies to the depth to which you lower during squats or lunges for example. Also where you hold the dumbbells either high rack or down by your sides. Or on your back if using barbells! You may prefer toes slightly facing outwards more or less than me also. And of course depth. It is important always to lower into the squat or lunge with care. Your potential full range of depth at that moment maybe different from someone else. Be aware of this and don-t overreach. Have a great workout- I think you-ll Iove this one!
Date: 2022-05-17

← IRON Series 30 Min Arms and Abs Workout - Biceps, Triceps - 5 - Caroline Girvan

IRON Series 30 Min Shoulders & Triceps Workout - Dumbbells - 7 - Caroline Girvan →

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Comments and reviews: 10

Dakota
Oh man. I chose the wrong day of the week to wait to shave my legs. Not sure how I'm going to stand in the shower after this one! LOL I love this series so much. I feel it changing my body and mindset every day. Caroline, you've really blessed us with the free access to these workouts. Truly. Thank you!
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Tony
Awesome workout I only had 17. 5kg each for the lunges but that seemed tough enough. Used my 20kg sandbag on my shoulders for the goblet squat. The bodyweight only elevated heel squats felt really really good. The hold was a killer I did have to pause a couple of times. Thank you so much Caroline.
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gary3902
Just done the first five days of the iron series with my training partner, we both absolutely love this one. Sessions not too long but over the five days seriously challenging. My training partner wanted to know at what time in the day do you remove your batteries and chill? -
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Eva
I remember doing a quads workout two years ago with you it was 45 minutes no equipment just a chair and I remember this one clearly cause even though it had no dumbells I suffered throughout the WHOLE workout and I was sore for the next 4 days-
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Eleanor
Even though quads are probably my least favorite to train, Caroline makes it exciting and I feel like I can complete the workout! Absolutely loving this series-thank you Caroline! --
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Mixedandknot
Caroline, this was tiresome but lovely. Please continue teaching and training us. We truly appreciate all the time and energy you put into your programs. We are truly grateful.
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Serra_duraa
Ah you nailed it. Looking at you gives me a boost and trust me the strength is incredible. Love you big times girl- you-re literally saving my ass beaten up by PTSD. ---
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ElmoDFZ
That was by far the hardest one yet. I had to skip the last 2 type of lunges as it was too much for me this morning. I HATE bulgarian lunges! Absolutely detest them.
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Thuy-Kieu
IRON SERIES IS AMAZING! This was exactly what I was looking for. Longer working times and less variety to be able to increase weight! Have been feeling so strong -
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Alexandra
oh por Dios me salte este! como pudo ser. no se. bueno ya esta. completo ahora, gracias CAroline Girvan eres lo maximo
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