Caroline Girvan - FUEL Series 30 Min Dumbbell LEG DAY CIRCUITS Workout | Day 21
One circuit! Two rounds! A lot of work is required from the entire lower body! Ready to smash this leg day?! All you will need for this workout is some dumbbells and your mat! The dumbbells I am using for your reference are 2 x 15kg each throughout! You can absolutely use a barbell, kettlebell or various dumbbell weights throughout denoting the movement! The timer will be on for 60 seconds for a majority of the sets, and some of these 60 second sets will be split into 3 x 20 seconds to make essentially a triset! Every time this occurs, the first 20 seconds will be exactly the same as the last 20 seconds! There will also be very short sets lasting only 20 seconds periods of work in here too to elevate the heart rate in spikes! There will be 20 seconds of rest throughout in between sets! The dumbbells I am using for your reference are 2 x 15kg each! Low impact alternatives are shown throughout but this doesn’t mean it’s any easier! As always, make it your own workout! You might squat lower than me, not so low, prefer a slower pace or slightly faster! So long as you feel in control and prevent strain. Acute stress on the body can be a good thing so think about that when feeling the work on the legs at points but the lower back shouldn’t be feeling any strain. Drop to bodyweight only at ANY POINT! What you see on screen is how I perform the movements and have tweaked these over 20 years to feel good for me. We all have our own preferences such as whether to hold dumbbells high or low, foot stance, depth etc. A perfect example is actually lateral raises… recently I have just preferred lighter than I used to! I may prefer slightly heavier in future but for now, I prefer lighter. It’s important to learn the basics and then make adjustments as you progress if you like! Sometimes I hold dumbbells low by sides during lunges and other times high… no particular reason but I do ensure holding low sometimes to improve grip strength! These workouts will demonstrate the technique required however remember I am performing for myself also and these are not me recording a few reps then resting…I’m in the midst of it with you from start to finish!😅 CIRCUIT! Simply perform x 2 sets! 60 PAUSED HIGH SQUAT 20/20/20 REAR LUNGE / HOLD / REAR LUNGE 20 LUNGE TO JUMP / KNEE DRIVE (same side) 20/20/20 REAR LUNGE / HOLD / REAR LUNGE 20 LUNGE TO JUMP / KNEE DRIVE (same side) 20/20/20 CURTSEY LUNGE / HOLD / CURTSEY 20 CURTSEY TO SQUAT (same side) 20/20/20 CURTSEY LUNGE / HOLD / CURTSEY 20 CURTSEY TO SQUAT (same side) 60 GOBLET SQUAT 20/20/20 SQUAT JUMP / HOLD / JUMP 60 LATERAL LUNGE / COSSACK SQUAT FINISHER! 30/30/30/30/30/30 FWD STEP LUNGE (HOLD FOR 10 SEC) FWD STEPPING LUNGE (same side) FWD STEP LUNGE (HOLD FOR 10 SEC) FWD STEPPING LUNGE (same side) REAR STEP LUNGE (HOLD FOR 10 SEC) REAR STEPPING LUNGE (same side) REAR STEP LUNGE (HOLD FOR 10 SEC) REAR STEPPING LUNGE (same side) 10 seconds rest! ALTERNATING LUNGES JUMPS! My legs were absolute jelly towards the end! And I have to say my legs felt tired yet pumped… those holds took physical and mental grit! Try to remain as relaxed as you can and don’t forget to breathe! Have a great session everyone!
One circuit! Two rounds! A lot of work is required from the entire lower body! Ready to smash this leg day?! All you will need for this workout is some dumbbells and your mat! The dumbbells I am using for your reference are 2 x 15kg each throughout! You can absolutely use a barbell, kettlebell or various dumbbell weights throughout denoting the movement! The timer will be on for 60 seconds for a majority of the sets, and some of these 60 second sets will be split into 3 x 20 seconds to make essentially a triset! Every time this occurs, the first 20 seconds will be exactly the same as the last 20 seconds! There will also be very short sets lasting only 20 seconds periods of work in here too to elevate the heart rate in spikes! There will be 20 seconds of rest throughout in between sets! The dumbbells I am using for your reference are 2 x 15kg each! Low impact alternatives are shown throughout but this doesn’t mean it’s any easier! As always, make it your own workout! You might squat lower than me, not so low, prefer a slower pace or slightly faster! So long as you feel in control and prevent strain. Acute stress on the body can be a good thing so think about that when feeling the work on the legs at points but the lower back shouldn’t be feeling any strain. Drop to bodyweight only at ANY POINT! What you see on screen is how I perform the movements and have tweaked these over 20 years to feel good for me. We all have our own preferences such as whether to hold dumbbells high or low, foot stance, depth etc. A perfect example is actually lateral raises… recently I have just preferred lighter than I used to! I may prefer slightly heavier in future but for now, I prefer lighter. It’s important to learn the basics and then make adjustments as you progress if you like! Sometimes I hold dumbbells low by sides during lunges and other times high… no particular reason but I do ensure holding low sometimes to improve grip strength! These workouts will demonstrate the technique required however remember I am performing for myself also and these are not me recording a few reps then resting…I’m in the midst of it with you from start to finish!😅 CIRCUIT! Simply perform x 2 sets! 60 PAUSED HIGH SQUAT 20/20/20 REAR LUNGE / HOLD / REAR LUNGE 20 LUNGE TO JUMP / KNEE DRIVE (same side) 20/20/20 REAR LUNGE / HOLD / REAR LUNGE 20 LUNGE TO JUMP / KNEE DRIVE (same side) 20/20/20 CURTSEY LUNGE / HOLD / CURTSEY 20 CURTSEY TO SQUAT (same side) 20/20/20 CURTSEY LUNGE / HOLD / CURTSEY 20 CURTSEY TO SQUAT (same side) 60 GOBLET SQUAT 20/20/20 SQUAT JUMP / HOLD / JUMP 60 LATERAL LUNGE / COSSACK SQUAT FINISHER! 30/30/30/30/30/30 FWD STEP LUNGE (HOLD FOR 10 SEC) FWD STEPPING LUNGE (same side) FWD STEP LUNGE (HOLD FOR 10 SEC) FWD STEPPING LUNGE (same side) REAR STEP LUNGE (HOLD FOR 10 SEC) REAR STEPPING LUNGE (same side) REAR STEP LUNGE (HOLD FOR 10 SEC) REAR STEPPING LUNGE (same side) 10 seconds rest! ALTERNATING LUNGES JUMPS! My legs were absolute jelly towards the end! And I have to say my legs felt tired yet pumped… those holds took physical and mental grit! Try to remain as relaxed as you can and don’t forget to breathe! Have a great session everyone!