Caroline Girvan - 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!