15 MIN COMPOUND LEG WORKOUT with Dumbbells at Home | Follow Along

15 minute lower body compound leg workout comprising of compound movements to work many muscles at the same time! Quads, hamstrings, glutes all working along with core!

This follow along workout is perfect to save for those days when you have limited time and simply want to target the lower body!

Simply follow along.. the timer will be on for 40 seconds of work, 20 seconds rest!

Many of the exercises are performed X 2 before we move to combinations of exercises and finishing with a quick burn out of sumo squats!

All you will need is a pair of dumbbells and a mat (for stretching at end and to set dumbbells on if needed!)

The dumbbells I am using for your reference are 12.5 kg each!

* HIGH SQUATS
* HIGH SQUATS
* LUNGES (one side)
* LUNGES (switch)
* SUMO SQUATS
* SUMO SQUATS
* ROMANIAN DEADLIFTS
* ROMANIAN DEADLIFTS
* LATERAL LUNGES (one side)
* LATERAL LUNGES (switch)
* SQUAT TO RDL
* LUNGE TO CURTSEY (one side)
* LUNGE TO CURTSEY (switch)
* SUMO TO LATERAL

Finisher: 20/10/10
SUMO SQUAT DROP SET
2 x dumbbells
1 x dumbbell
Bodyweight only!

Take each movement at a pace to suit the weights you have and aim for full range of motion as best you can!

During the high squats, push hips back and aim for depth that is comfortable.

During the curtsey to lunges, aim for hips to remain facing forward at all times.

During the sumo squats, aim to really push hips back and push through heels to rise!

Let’s work those legs!!

🔥🔥🔥🔥

Cx

Extras:

Equipment I use in my workouts:

EPIC Program:

Business Enquiries:

Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB

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

[orsolyapatz]

I am feeling blessed, to living in an era, where contents like this are free❤️...

[aartikejriwal]

You're definitely the best fitness YouTuber out there for people who need strength/weight training at home.

[monicagomes]

It should exist an option to put 1000 likes... this is a very short and effective lowerbody workout, one of my favorites

[ashmoutt]

I did this yesterday with 8 and 15lb dumbells. My legs are killing me today. But you know, in a good way. Caroline you don't get enough credit. You are amazing. Thank you for these workouts. As a stay at home mom with 4 kids, I appreciate you.

[fitlife]

I am betting right now that Caroline will have 1 million subscribers, super duper soon. I woke up this morning and she had 5, 000 subscribers more then the afternoon before! She is gaining subscribers, literally by the second, and I don’t see it stopping anytime soon. I can’t believe her first video was only 8 months ago! She’s rocking it! She posts soooo frequently and gives us VERY HIGH quality workouts, which we really appreciate. Thank you so much Caroline for your constant effort and hard work! It DEFINITELY shows that you care! You go girl!!

[Laurenday.]

0:57 high squats
2:00 2nd high squats
2:55 lunges one side
3:59 lunges other side
4:57 sumo squats
5:57 sumo squats round 2
6:53 Romanian deadlifts
10:57 RD round 2
8:54 lateral lunges side 1
9:57 lateral lunges side 2
10:54 squat to RDL
7:02 lunge to curtsey s1
12:55 lunge to curtsey s2
13:56 sumo to lateral
14:57 sumo squat sets
15:21 1 dumbbell
15:40 body weight only
Loved this workout saving for future reference!

[skateata]

I like that you don't talk during the workouts

[heatherlama]

The part where she had to pause during the sumo squat pulses was actually kind of comforting when normally the instructors make it look easy.

[catacombsaint]

finally - an effective leg workout that's short enough to squeeze into a busy day! normally I like to work out longer, but I will definitely return to this whenever I have less free time. my legs feel on fire in the best way possible (:

[VICIOUSCRAVE]

this one will be perfect for my leg day on friday! thank you again for blessing us with all your workouts 💕

[icareyouth]

When I press play on a Caroline Girvan video, it’s like I step into a time machine that instantly transports me, in the case of this video, 15 minutes into the future. That’s how fast time flies by when doing her workouts.

[hkaur]

Wow!!! Had my legs shaking at the end!!! Loved it 😘 The intense music at the start was perfect for the heavier weights. Then ended on a perfect upbeat with my legs shaking but a huge smile on my face. Thank you for everything you do to help women become stronger 🙏🏽

[VeenaRani-cbcv]

She is so different from others; she provides us with a stretch after workout others just complete the exercises and ends the video, for stretching we have to watch another video. But she is just so amazing. I am really glad to be a subscriber of her.

[sunchi]

The 15 min workout is great for those who r getting back on track after a break... Like me... N for those who are hard pressed for time... I hope that each person who comes to this channel stays on n dedicates their time to feeling healthier n happier...
Thanx Caroline... U just r the best! Love u 😘🤗

[tuyenho]

Thanks a lot for your videos Caroline. The only person I have been followed along for girl's workouts as they are not "too light". Normally the others often focuse on glutes, big butts and tone arms. I love how you use dumbbells to make us - women in the world - get stronger everyday. Mass of love from Vietnam 🇻🇳 🇻🇳🇻🇳
Subscribed

[lisastaples]

I love her workouts so much and I love that even she gets tired and she smiles throughout the workout. LOVE it

[kindakine]

Day one of starting again my dumbbells workout. Couldn't find any workout channel better than Caroline Girvan. Big big big love for you and stay healthy everyone!!

[alexandrarogers]

OMG!! I cant wait for tomorrow...I love compound movements. They keep me sooo focused.

[mehlinggilbert]

I love these fifteen minute workouts with weights!! I stay focused and I love your straight forward clean style!

[muabaguy]

Everyone is noticing my arms definition! Thanks Caroline, but I hoping to get the same results for entire body. Lots of love to you Caroline.