20 Min DUMBBELL LEG WORKOUT | Step Ups, Lunges, Squats

For this leg workout you will need a pair of dumbbells (I am using 12.5kg each hand), a sturdy chair/bench, mat and optional is yoga block / book!

The exercises are all performed for 40 seconds each! Following each exercise below, we then go into step ups: single leg step ups switching sides half way at 20 seconds.

With the step ups, try to not use momentum from body to lift, more try to use quads to extend up. Depending on the weight you have, and confidence, you may prefer to use 2 x dumbbells for step ups.

If you having to ‘jump’ slightly to raise up, then perform with 1 x dumbbell or no dumbbell. I performed with one dumbbell so I could reduce any momentum needed also it makes the core work that bit more!

Another important note regarding the step ups is to try to make it as difficult as you can! Lifting off with the toes rather than whole foot on the floor is more difficult! Also, it is difficult with dumbbells, but try to slow down the lowering part as much as possible and land gently!

HIGH SQUATS
STEP UPS (switch half way)
BULGARIAN LUNGES
STEP UPS (switch half way)
BULGARIAN LUNGES
STEP UPS (switch half way)
CURTSEY LUNGE
STEP UPS (switch half way)
CURTSEY LUNGE
STEP UPS (switch half way)
STATIC LUNGE
STEP UPS (switch half way)
STATIC LUNGE
STEP UPS (switch half way)
ROMANIAN DEADLIFTS
STEP UPS (switch half way)
HAMSTRING D' STOP
STEP UPS (switch half way)
HAMSTRING D' STOP
STEP UPS (switch half way)

Burn out: sumo squat half reps!!

I hope tot all enjoy this workout.. my quads and core definitely got a great session!!

Please ensure you practise stepping up prior to gauge whether to use no/1/2 dumbbells! And of course spend at least 5 minutes warming up!

Enjoy those step ups!!

Cx

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[Arya_K]

I've always been a skinny kid but I have been following your videos and your account for around 3 months now and I have never been happy! It was very emotional for me when I finally heard feedback from my peers regarding my body looking defined after a life time of being called skinny and being told to eat.
thank you so much, I absolutely admire you.

[clombard]

Legs are on fire. With the step ups, I just tapped the floor without resting and come up really slow, and down really slow. WOW, I will be crawling this evening up and down my staircase :) Great posting!

[namla]

I have been following every single day about a month now, never a disappointment, you're the AWESOME woman, I am starting to see change in my figure, please keep it coming I love you!:)

[toddhumphrey]

I really appreciate the non verbal cues on how to perform each exercise properly. You are the best!

[grethacockeran]

Awesome workout-again! You’re the best thing that’s happened to me all year!

[suecomeau]

Thank you for a variety of workouts, especially the 15 to 20 minutes workouts. So short, but very efficient. I have non reasons to not get in a workout on busy days.

[thaturaniumguy]

22:56 I always love that sound! Sound of success!

[paulinejohnson]

Absolutely brilliant workout. Starting these exercises in August 2021 and I am just delighted that I have a whole catalogue of videos to get through to keep my body in good health. Thank you Caroline.

[jbayoda]

I never get tired of your workouts. I can do the same ones over and over and continue to get the burn by adjusting my weights and reps based on the time of month. LOVE IT!

[Arnoldshah]

She's the literal defination of "ripped" ❤️ love your core workout regime 👌👌👌

[melinda]

This is still one of my all-time favorites, even a year later. Just brilliant!🤩😍 I absolutely love all the repeat step ups. Lots of focus to not use momentum. Very enjoyable from start to finish! And the finisher is killer! I'd love to see the step ups return in a future workout! Thanks Caroline!😁

[alex_x_x_]

Best leg workout of Caroline's ever.

[noriaskapabon]

I've been looking for workouts to change up my routine a little bit.... NOT ANYMORE! Your workouts are outstanding. I love everything about your videos and the way you offer so many alternatives. I enjoyed every minute. Thank you and keep them coming!

[annejacoby]

I appreciate the clear, simple instruction with challenging moves and upbeat music. Thank you!

[emilyfrey]

I learned the efficiency of step-ups during Iron Series (going S-L-O-W to feel that intensity!!), and finding this gem is PERFECT for those days when I only have 20 mins.

[williamcoffin]

best work out series on u tube. has made a huge difference in my conditioning

[martyhustad]

Killer leg workout!! My legs are shaking!!! Love You, Caroline!! Thank you so much for posting these videos.. you have helped me grow physically and mentally these last few months... you are amazing!!! :)

[ruthgoebel]

I did this one the other day and was amazed how far my legs have come. A step up like this would have been difficult before, but now that I have gone through EPIC 1, my strength and balance have increased, making step-ups a new favorite of mine! ❤️

[johnrowlands]

Inflexible middle-aged man, ✔️
hates leg day ✔️
Limited time to workout ✔️
Loved this workout, ✔️ ✔️ ✔️!
Simply the best at what you do, thanks Caroline!!

[kerrylou]

I love this one! I have weak knees and feel like these exercises will strengthen them, (I use my trusty old Reebok step, not chair since I'm OAF!)