20 Min TOTAL QUADS WORKOUT at Home with Dumbbells | Caroline Girvan

Time to put the quads to work! A 20 minute action packed workout to even save for future if wanting to simply grab those dumbbells and hit those thighs! Hamstrings and glutes are working alongside the core throughout even though this workout is aimed to the quadriceps.

Heel elevated squats are also a great variation for those who experience tight calves, mobility issues and can reduce stress on lower back. Plus the extra depth obtained recruits more muscle fibres all adding to more demand on the quads!

For this lower body workout you will need a pair of dumbbells, a chair of some closer stance Bulgarian lunges and a yoga block/thick book to target the quads that little bit more through more knee flexion on the squats.

The dumbbells I am using are 15kg each.

The timer will be on for 40 seconds of work with 20 seconds rest at the beginning of this workout but will change to 50/10 once we reach the more unilateral work!

40/20
HEEL ELEVATED SQUAT
1 1/2 REP CLOSE SQUAT
PAUSED SQUAT
HEEL ELEVATED SQUAT
CLOSE SQUAT SLOW ECCENTRIC
1/2 REP GOBLET SQUAT

50/10
BULGARIAN LUNGE (dumbbell same side)
SWITCH SIDE!
STAGGERED SQUAT (one side)
SWITCH SIDE!
BULGARIAN LUNGE (dumbbell opp side)
SWITCH SIDE!
1/2 REP STAGGERED SQUAT
SWITCH SIDE!
COSSACK SQUAT (one side)
SWITCH SIDE!
KNEELING TO SQUAT (one side)SWITCH SIDE!
1/2 REP ELEVATED SQUAT
1/2 POSITION HOLD (full squat to beep)

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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

[btrfliesva]

This was no joke! All the comments were totally accurate. I was sweating, out of breath, heartbeating out of my chest, this was so good! Leave it to Caroline to make a 20 minute workout feel like a total body workout! I took a breather to write this, now on to the ab add-on, here I go!

[gema]

Currently loving these thematic weeks! They are fun, different and definitely a change of pace from the Epic series yet still demanding! Thank you again Caroline for coming up with creative, fun ways to keep us moving! Your time and effort is truly appreciated. Really thank you, thank you, THANK YOU. Have a great Monday everyone! We’ve got this!

[samantha]

Wow can’t wait to do this one! I will be starting my classes soon so I won’t have as much time to work out. These 25-40 minute workouts will be perfect for me soon! Caroline surely has shown that you can get a VERY effective workout in a short amount of time and you don’t necessarily have to spend an hour or longer working out to get in a great workout!

[amnam]

Caroline!! I’ve seen so much more definition in my quads since your workouts 💙💙

[matthewalmond]

What an interesting week this will be! Really intense short workouts plus brilliant new add ons! I’m really looking forward to this! Thank you so much, Caroline! So much work to produce all of these new workouts...you are always so kind and generous with your time to us all! You are so very much appreciated! Have a great week, everyone! Matthew
A bit later...just finished...loved it...a really good intense lower body session all done in 20 mins...brilliant! Did the abs afterwards and really enjoyed that! Have fun everyone and thank you again, Caroline!

[izabelasz]

Thank you 🎀 Love this! Great colors!
Wow! Now I understand when they say “my body is shaking”.. so! Full of energy and so happy! Come back! Love it!
Fantastic! Everything is ok - I will try upper body tomorrow! I miss you so much! Time to come back! Please come back… You are soooo important and routine is so nice!

[joannaortiz]

LOVED the shorter, muscle group focused workout! I found myself working out harder and using heavier weights because (in my mind) I know this is a short workout. I ended up more fatigued which was surprising, but I’m super happy about that because I crushed it! I pushed myself to the limits and went out of my comfort zone. Thanks Caroline! 😘

[sophiasmith]

Hardest leg workout I’ve done in a long long time! Absolutely incredible 🤩

[Katzukis]

So excited for the shorter workouts this week! I love that we're able to combine them with the add-on too. For me, a 30-40 minute workout is perfect.

[bertie_games]

My favorite part of the evening! Learning what the plan entails for the next work out! Bring it on ! I already feel like I am getting stronger !!

[luce]

I live in the Western US (Utah) and these past few weeks have been blazing heat, sucking the life out of all of us…. These shorter workouts are so welcome! Caroline, you are the best of the bestest! Thank you for continuing to take us on this journey❣️

[PChiG]

Thank you Caroline for these short but very effective workouts!!! I am really enjoying the series and the variety of it! Looking forward to another smashing week!

[kateyelkovan]

this is my favorite workout on this whole channel! it's perfectly challenging and feels incredible and all of the exercises are super enjoyable for me. perfect!!!

[shunnyjj]

I'll be fasting for the next 8 days, so seeing a workout that isn't too long with an optional add on is perfect!! Thank you so much Caroline (:
Also is nobody going to talk about how the yoga block is matching the outfit? So aesthetic!

[annmarievachon]

I work out everyday at the gym, decided to try this for variety. This kicked my butt more than any day in the gym! Great video, liked and subscribed💜

[nicoleried]

That 20 minutes had me sweating like I would after working out for an hour!

[iamdevanshkalra]

I’ve got my semester starting from today, these workouts are just perfect to squeeze in 💙 This workout looks so much fun - short & intense!

[Natalie-wyri]

MORE OF THESE PLEASE! What a challenging workout. These shorter workouts keep me motivated to stay on track without it feeling like a job. Thanks Caroline, this was fun.

[quixoticmantis]

LOVING these 20 min workouts, Caroline! They are wonderful for those of us with insane work schedules that are still trying to fit a workout in. Thank you, and please continue to post these ❤️ You are the BEST!

[sharonthompson]

Wasn’t expecting to die in just 20minutes, my quads are finished 🤩🔥 And also finished my abs off too 🤣