IRON Series 30 Min Leg Workout - Dumbbell Leg Day | 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!

Cx

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Useful Links

Optional Add-ons

Here is the link to my favourite cardio workout just for your reference!

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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.

[LaureMBrussolo]

Ever noticed there are no ads in the middle of the workouts? This is awesome on Caroline Girvan's part 💚

[ThePartxX]

Who else is extremely excited for this iron series? And Caroline is kicking it off with a leg day! It’s gonna burn but that’s what we’re here for right? 😍🔥

[iamdevanshkalra]

How fortunate are we to have Caroline in our lives 🥰 Really looking forward to pumping IRON with you & all the Girvanators here!! Ready for 6 weeks of hard work? I definitely am! Let’s go!!

[allimiller]

I love reading all the comments and seeing I am not the only 60 something to be doing these. This is the 3rd Caroline Girvan series for me. I love them all. Thank you x

[matthewalmond]

Morning to all my lovely friends here! I know we are all so excited to start this new series...and so fantastic to have Caroline back with us! What a great lower body session today...and I just love the yellow theme and beautiful flowers! Have lots of fun everyone...see you in a little while for the Workout! Thanks you, so much Caroline!

[samanthapye]

Oh my god. She’s back. Literally screaming with joy right now. 💪 have so much love for this lady. Changed my life!

[cherylputman]

Age 61 and just starting today. My daughter just started her 4th time through IRON. She said it has been life changing for her and expects it to be so for me. I haven’t done weight resistance in years. Even though I do yoga and run, I am so deconditioned as far as muscular strength and joint support. I noticed there were women in their 70s who did this workout series so I’m hopeful I can do it as well. Looking forward to getting stronger and stronger.

[juliebean]

These workouts are everything! Please never take them down! As a mother of 4, I needed some guidance and these videos have changed my life! Thank you so much!

[jacquelinemcgurk]

Just started this series at 73 yrs young with a full hip and shoulder replacement. lol. Additionally, RT wrist surgery with pins. The heaviest weight I own is 12 lbs but that’s OK. I will work up and purchase heavier wits. I appreciate Carolyn sharing not to round the back because that applies to osteopenia and osteoporosis. Thank you for everyone in this community for being my icon!!

[thelonevag]

I've completed this series 3 times, starting time 4 right now. Day 1 is always a killer start, but the results from this series speak for itself. Thank you Caroline!!!

[eileenguerrera]

Love these workouts. I'm 71 years young I walk 5 miles every day but needed some strength workouts love it so much.

[prismo]

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

[michelleinfalt]

Maybe it’s just me, but I LOVE how you do your color schemes Caroline. Matching your programs, outfits and of course your flowers makes me almost as happy and training with you. Thank you so much for all you do, you’ve changed my life and I couldn’t be more grateful for all your hard work! ❤

[renukapailwan]

Took longer breaks, Shifted to lower weights, few times only did body weighted exercises, however didn't give up. You can do it guys💪

[vanessawoytowich]

I know this is a year old video, but thank you much for having this on youtube. I really appreciate what you do and how you do it. You're videos are great, i love the preview, the timers, the tips, everything. Being able to access a great program to follow means more than you know

[emmacantrell]

My legs r still shaking 4 hours later. Easy to follow - so looking forward to following this programme from my living room before I go to work. No excuses! Thank u Caroline x

[jyzmdex]

Started today! 42 year old female. Recently lost a lot of weight due to illness and would like to gain muscle and just get strong! I had to sit down on every step to get down the stairs after my legs were so shaky! The finisher killed me ! Thank you for these videos I am so excited to make it to the finish.

[manikagupta]

I am already in love with everything about this series..the yellow aesthetics - reminder of the coming of the spring season, the editing, music. Also the shorter lenghts of the workout..all the best everyone..and thank you so much Caroline..❤️❤️

[yanstr]

Can I just say thank you for the explicit and logical approach to each aspect of every video. Incredible resource for neurodivergent peeps with the utter peace and quiet during the workout. No talking or yelling. A percentage-of-completion tracker to game-ify it. A demo preview of the next movement during current movement so there's no uncertainty. Tonal markers on completions and to mark the change of stretch in case you aren't watching closely.

[kellythomas]

You have changed the way I view working out. I have a membership to a gym but I would much rather spend my time working out with you. I worked out on my own with a gym membership for nearly a year and saw little progress. After just 2 months with your kettlebell and ab workouts, I have lost pounds and inches and gained much more muscle definition. I appreciate you so much. At 47, I'm in the best shape of my life.