20 Minute Dumbbell Leg Workout at Home - Squats, RDLs | Caroline Girvan

It’s time for some squats and RDLs!

Yes…2 main exercises with lots of variations to make this 20 minute leg workout intense yet incorporating a lot of work!

All you will need is a pair of dumbbells! The dumbbells I am using throughout are 15kg each!

It is important with Romanian Deadlifts (RDLs) to think about what you are trying to achieve. We are aiming to lengthen the hamstrings. If you are new to this, practice the movement bodyweight only. Tilt forward at the hips whilst keeping a slight bend at the knees.

Notice if you so this rounding the back, you feel a stretch in the hamstrings… and it is crucial not to ever round the back holding weight.

Instead, begin standing tall. Really accentuate the chest and shoulders back. Bring a softness to the knees and maintain this throughout the movement. Keeping the hands close to the body, slide the hands down the thighs and as you do, push the hips back and think about ‘sticking out your butt!’ This actually is a good way to think about it! Hips back and up!

Taking it slow, you may reach approximately your knees when you feel that stretch in the hamstrings. Once here, you simply reverse the movement to the starting position.

Gradually you will become more confident and at the top be able to not come to a full stand after each rep.

During any 1/2 reps of RDLs, it is important to reduce the weight is needed and fully stand at any point! Rarely do I do those 1/2 reps for the entire set without standing!

If you experience any aggravation in the lower back, this may be down to over reaching, not keeping chest open & upper back rounding or using too heavy a weight.

Please do not ignore this and reduce the weight or perform bodyweight only.

The timer will be on for 50 seconds of work, with 10 seconds rest during most of the unilateral exercises such as Staggered Squats and Staggered RDLs. During the standard high squats and 2 x dumbbell RDLs, the timer will be 40 seconds of work, with 20 seconds rest!

40/20
HIGH SQUAT W/ PAUSE AT BOTTOM
HIGH SQUATS
1 1/2 REP HIGH SQUATS

50/10
1/2 REP STAGGERED SQUAT
SWITCH SIDE!
1 1/2 REP STAGGERED SQUAT
SWITCH SIDE!
FULL RANGE STAGGERED SQUAT
SWITCH SIDE!

40/20
RDL W/ PAUSE AT BOTTOM
1 1/2 REP RDL
FULL RANGE RDL

50/10
1/2 REP STAGGERED RDL
SWITCH SIDE!
1 1/2 REP STAGGERED RDL
SWITCH SIDE!
FULL RANGE STAGGERED RDL
SWITCH SIDE!
STAGGERED RDL TO STAGGER SQUAT
SWITCH SIDE!

FINISHER:
RDL TO SQUAT x1 DUMBBELL (1 minute)
BODYWEIGHT ONLY! (30 seconds)

🔥🔥🔥🔥

I loved this workout!! A lot of zoning in on those legs with just the 2 main movements but so rewarding too!!

20 minutes of the legs working hard! Let’s go!

Cx

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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. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[amykrupa-wyckoff]

20 minutes Caroline workout still feels like 45 min. Legs are like jello. Absolutely loved this. Thank you Caroline ❤ Have a blessed day everyone!

[ezrroxr]

Thanks, now I can’t walk down the stairs💀

[desireeking]

These 20 minutes felt like 2 hours! 😆 my legs were shaking like crazy but I loved this!!

[iamdevanshkalra]

One of the many things I love about this series is how the workouts are always so varied & interesting with the exercises so well thought out. I realise this must take you a lot of thought & time, so thank you Caroline! Your efforts make sure that intense, challenging exercise is always fun to do! Game face on! Let's tackle this leg day!!!

[thegirlyousawonthetrain]

I've never worked out with a fitness trainer on YouTube before and I thought it wouldn't be effective. But then I saw you and I changed my mind right away. Thank you so much for all your work! With your help, I'm becoming a better version of myself!

[doyeljnj]

If u follow caroline, u dont need a private trainer...her videos are enough

[TingleStormASMR]

Never underestimate the power of 20 mins, if it's a functionally and strategically planned CG workout 🥵

[sonichedgebush]

Caroline is a beast! I don't know anyone with as much endurance as her. I always learn a new move in her videos (RDL/Squat), the video was pure happiness, the finisher was awesome! thank you again!

[manvi]

Sometimes I feel so "out of strength whenever I do your workouts CG despite working out for more than a year and having a fairly fit physique 😂
So I have to remind myself and also if any of you feel out of shape or whatever people think about themselves remember in 99.99% of her workouts you will struggle, sometimes even huff and puff and stop for a sec, but that doesn't mean you are weak or sth, it's just that our coach loves to challenge our bodies and so should we💛💛💛

[terrimadrigal]

I didn’t have a lot of time today, so this workout was perfect. I paired it with 30mins of cardio and was done and very sweaty in under an hour. Now, I’m off to get my holiday shopping done. Caroline, thank you doing these sessions. They are exactly what I needed at this hectic time of year.

[giannaf]

Your videos encourage me to stay determined and disciplined, I love it. Thank you Caroline for all of your effective workouts and your strong mindset that you share with all of us to have as well.

[jincao]

Intense 20 min leg exercise. Caroline, you are the best

[jessicagoco]

I could never push myself to this level of pain on leg day without your videos Caroline

[jean]

Hi Caroline, just want to say thank you….im a mother and work 5 days a week, your training is helpful as I can train from home after work. You are a blessing 🙏🥰

[ananyak]

I'm literally dripping sweat right now and this only ever happens to me when I do your workouts! Thank you for the amazing content, queen 💯

[kN-ewgl]

I loved it! This is great to get in the game again, 20 min and somedays I wil doe a 10 min training afterwords to strengten my core. Hope everybody is healty! Have a great day!

[gerimulvany]

Morning Caroline and everyone! Just did yesterdays back one and todays leg, back to back! Absolutely loving these 20min WOs, as I feel you cannot cheat, more focus on form etc hence better results, you have choreographed them excellently, even when I just get to do the one, I feel great! It’s super to show people, especially new to training, just what can be achieved in 20mins!! Thank you once again gorgeous lady 💕 have a great day Caroline and everyone! Stay safe! 🌹

[ThePartxX]

I feel epic after every single one of your leg workouts, can’t wait for the feeling after this one! I love this advent calendar, it’s amazing to get a workout every single day 😊🎁🎄

[lucylufrank]

I am 45 years old and injure so easily - I did this with 3kg in each hand - hoping that tomorrow I feel ok and can do this again as I really enjoyed it 😊thank you

[aurelieliot]

I’ve been looking forward for this one ! Caroline it’s amazing how you’re able to create challenging workouts in only 20 min! 🥵😁