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!

Cx

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Useful Links

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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.

[lesliepham]

As usual, I'm dripping with sweat. I always feel like I can conquer the world after I finish working out with Caroline! Thank you so much for being here. 💗🔥💗🔥

[alessiafaggian]

I'm cycling this series over and over again,
After a year (7 cycles)
I found doing this specific session with I started with 6kg finding it hard
❤ You do you ❤

[BlueSkiesChannel]

“You could change it the other way around and do bulgarian lunges” 😳 Ummm, thanks Caroline, I appreciate the suggestion 😂. Another brilliant workout. Loved the step ups. Thank you Caroline 🤩

[jaynestrong]

Amazing! I've never really done step ups before. I really felt this one. Had to do D20 and D21 back to back and I am one sweaty mess! Loving it! AT 68 years young I an amazed at not only the strength I've gained over the last 10 months, but my overall balance when do exercise has greatly improved! WooHoo!

[JMG]

All of Caroline’s tips are helpful, but this might be my favorite: “Maybe think of something nice right now”😂 All I could think about is we’re almost there! The best ending to the most amazing week! 👊
Now looking forward to this one ahead. ❤️👏🏻

[Bouncybear]

I'm on my second round of Iron. I love it so much. I've done EPICS I, II, III, and Heat, but I just love the classic strength training with Iron. Just want to say thank you Caroline for all you do. You've shared your workouts and knowledge and I'm a happier and healthier person for it. I hope you have the best day ❤

[ErinfromLongIsland]

I. Love. Step Ups. LOVE! As the stretch is generally the most important part for hypertrophy, I suggest always doing calf work on an elevated surface for full range of motion and doing pulses/holds at the bottom of the range. Hope this helps someone!

[heidipets]

Wow! Loved this format with the stepper!! Very challenging! An amazing leg day!

[rosemaryrose]

Yes! leg Day. Love step ups but haven’t don’t them in awhile. I love your explanation. Can’t wait to do this workout.. “Let’s go!”

[gerimulvany]

“Lovely leg” day and what a session that was, oh my word that was tough, your creativity never fails to amaze me, thank you once again gorgeous lady🙏 Have a super BH be wherever you all are, and enjoy this little “gem”!🌹

[julieash]

My absolute favorite leg workout in over 10 years!!!! THANK YOU, CAROLINE!

[Future-zxts]

Looks awesome! I wasn’t able to do upper body from today (Sunday), so I am going to combine them both tomorrow (Monday). So it’ll be full body Friday & Monday. 😅 But I’m really looking forward to doing both workouts, so I’m sure it will fly by! Thank you so much, Caroline. We appreciate you! 🥰

[luisachavarria]

Day 21 done! Today I used 15 lbs dumbbells 🎉
Feb 18 2023- Day 21 done. Today I used 15 lbds dumbbells ❤

[Mackintosh]

I recently took a 4 month break from doing any strength training at all as I was going through a difficult time - I’ve just been getting back into it again over the last couple of weeks and it’s been fun catching up on all the workouts I missed from you. I still have loads to go! Thanks so much for sharing these for free.

[rachanadalal]

Thank you so much for all you do.
Just keep me going and feel more stronger and healthy.
I lost my mother last week and was not able to do anything coz I was taking care of her since a month in another country. Still used to see your video and was feeling tht inner peace. Now I am trying to find my life without mom and dad and just not abl to move ahead but still gonna give my best to get my life on the track.
Thank you mam for everything you do.

[alexishawthorne]

Those calf raises burned 🔥Always love a step-up. Thank you, Caroline ❤‍🔥

[FlossontheMill]

This leg workout looks super intense today, what a smashing way to start week 5 - what 😲!!! How did that happen. Nice to be revisiting the step ups, so grateful to Caroline for her detailed description of this movement, and the rest if the workout exercises. The calves are definitely going to be on fire 🔥 by the end of this session. Lots of calf stretching today or going up and down stairs is going to be "ouchie" for sure 🤨
Have a super Bank holiday for those in the UK 🇬🇧. Ready to step up - you bet ya. Let's 🙂👍👍👋

[miraou]

I loved this workout ❤️ And I liked the music - with no talking! Kept me pumped in my own sphere 🏋‍♀️🏋‍♀️🏋‍♀️

[cathleencb]

I absolutely love the step ups❤❤❤. Another amazing workout, challenging, effective and fun. Thank you Caroline 🙏🏾💪🏾💪🏾❤❤❤❤❤

[lilianearan]

Omg, I simple love ALL your workouts and I am really enjoying the Iron workouts. Thank you for all these amazing classes. 😘