IRON Series 30 Min Dumbbell Leg Workout - Calves Included | 11

A straight forward but seriously intense leg day session to build strength and muscle in the hamstrings, quads, glutes with some calf isolation in there too!

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween each set!

For this workout you will need some dumbbells, your mat and a yoga block/stepper to elevate the front foot during lunges.

The dumbbells I am using for your reference are 2 x 15kg dumbbells. I will also use 1 x 20kg dumbbell for the paused goblet squats at the beginning of the workout!

PAUSED GOBLET SQUAT
PAUSED GOBLET SQUAT

FRONT FOOT ELEVATED LUNGE
SWITCH SIDE!

PAUSED LUNGE
SWITCH SIDE!

REAR STEP LUNGE x2 DUMBBELLS
SWITCH SIDE!

REAR STEP TO FORWARD LEAN LUNGE
SWITCH SIDE!

REAR STEP TO X1 LUNGE
SWITCH SIDE!

STEP INTO CURTSEY LUNGE
SWITCH SIDE!

STATIC CURTSEY LUNGE
SWITCH SIDE!

CALVES DYNAMIC & ISOMETRIC COMBO
30/30/30…
SLOW FULL RANGE!
HOLD!
FULL RANGE!
HEELS CLOSER!
HOLD!
FULL RANGE!
FEET PARALLEL FULL RANGE!

FINISHER!

30/30…

BODYWEIGHT LUNGE SEQUENCE!

SLOW REPS!
HOLD!
FULL RANGE!
SWITCH SLOW REPS!
HOLD!
FULL RANGE!
SWITCH FORWARD LEAN!
SLOW REPS!
FORWARD LEAN!
SLOW REPS!

This is some finisher! 😳 But it is bodyweight and will take your legs to failure!

Monday mega leg day!! Let’s go!

Cx

……………………………………………………………

Useful Links

……………………………………………………………

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.

[andreahammond]

Oh man....I hate leg day and I really hate lunges...and I hated every minute of that...many expletives were used throughout....but I'm glad I pushed through and did it! Thanks for pushing me Caroline! Your workouts are the best!!!

[bardoczandrea]

My favourite series so far. The length of each workout is just perfect, I am always in a rush but want to have a nice workout. The format is perfect for me. It is challenging enough, on some days I wish I had bigger weights, currently using a pair of 10 kg each and one of 5 kg each. Thank you Caroline for offering us these amazing workouts. Time spent with you is both beneficial and mentally balanced. We will be forever grateful! 😍🌷🐰

[dianaboc]

The audacity at the end to ask if I enjoyed this workout 😂 I’m enjoying it now that it’s done! I didn’t think it was possible to do lunges for half an hour but my shaky legs will be reminding me all that that I did it.

[jessicacabrera]

I have to tell you, leg day has always been my least favorite day. I have knee injuries in both knees that limit my mobility, specifically the depth I can manage when squatting and lunging. This is my fourth program with you, and slowly but surely my lunges and squats are getting deeper and my legs getting stronger. I wasn’t able to touch my back knee to the ground before your programs, and now I do it every time. I am grateful that your workouts have forced me to slow down, and above all, perform the movement correctly. My knees have been pain free for the longest time, and I attribute it to the strengthening of the muscles surrounding them. Thank you for this! Although physical body transformations are exciting and most sought after, I am most pleased with the strength and mobility I have achieved. We take so much for granted until we are injured! You are an amazing trainer and human being. I am forever grateful, Caroline!

[creativephebecooks]

My goodness, y'all!!! That was FIRE! Can we just talk about the Calf isolations and lunge pauses at the end?!
It's a blessing to take great care of my body and these legs that carry me from place to place, so of course I'll commit to the challenge and expect great results! Have a wonderful Monday everyone and thanks again Caroline!

[marymotley]

I don’t usually comment, but there was so many negative comments on this I felt I should. I loved this. This was a good, SOLID leg day! Yes, it is longer work periods, but that’s when you adjust the workout to suit your level of fitness. For example; if you don’t want to work for 60 seconds, set a number of reps you want to hit and use the rest of the working period for your rest. This is what j do because personally I like to go heavier with my weights. I’ll get a good 10-12 heavy reps in, and rest for the remainder of the time. Thank you Caroline for these amazing workouts! I am so glad I found you! 🩷

[ioanaprodescu]

I am loving the new format 60/30 of the new Iron series! I managed to up my weights for upper body, and for some reason this series gave me a new impulse, I am enjoying every rep! Thank you Caroline 🤩🤩🤗

[matthewalmond]

Hi Caroline...everyone...this looks like a super tough leg session! Lots of lunges which I always enjoy...a calf sequence...it’s a while since we’ve had one of Caroline’s calf routines...and what a finisher!! What a great start to the week! Happy Monday everyone! Matthew

[ThePartxX]

It’s leg day guys! There’s no better way to kick off this week than with flaming legs! Let’s smash this one guys! 🔥🔥

[lorraine]

I am 50 this year and when I grow up I want to be like Caroline so I am starting now...thank you for showing me it is never too late.

[thatonegirl]

I am so proud of myself with this one today. I have always allowed myself to quit halfway through circuits if exercises I don’t like and today I forced myself through all the lunge variations. I am so grateful for your content. I hope you know how much you provide daily for some of us, it means the world. ❤

[waylate]

I love the pace of these workouts with the heavier weights. The 30 minute format is so perfect as the days gets nicer for being outside. Thank you Caroline for your time, energy and thoughtfulness!

[carollflores]

Not only is this my favorite series, this is my favorite LEG WORKOUT of Caroline's (so far) ! I loved all the Epic series but the IRON series... L.O.V.E. L.O.V.E. L.O.V.E. Thank you Caroline.

[terryhennessey]

These are my favorite workouts. I love that they are shorter in duration and I can increase my weight ability. I think I will do this series more than once. Sometimes the longer workouts overwhelm me and I need to wrap my head around it. These I look forward to so much. Thank you Caroline, you are doing such a wonderful job for us all.

[rebeccarissetto]

I am 68 years
Old and love this weight training program. Have been going to the gym for years and am enjoying just using dumbbells.

[mscatdog]

I started my journey to better health about 2 months ago. I bounced around youtube trying to find a style of workout that fit me. This is it! Your workouts are straightforward and easy to follow, yet challenging. I look forward to and dread them every morning! LOL Thank you!!

[aurora]

This has been possibly my favourite workout of the series so far!! Love leg days, and it's amazing how you're the only Youtuber that doesn't ever forget calves in their programs. Thanks!!💪💪❤️

[yasminealhalaby]

Happy Monday everyone! We are starting this week stronger than ever 😍 I love a calf sequence as I feel that it really does train my legs really well even though I stay sore for a few days later. That unilateral finisher is very exciting and I'm sure we will feel the burn ❤️‍🔥

[amandadrouin]

I love that you've provided a workout series that is strength based and a shorter time! It's been a couple of years since I've been in a workout routine and I've never found one I actually enjoy for free online! Thank you so much!

[beatrizandreea]

I just love Caroline! She is so cheerful and I love that about her videos and also idk why but her workouts just don't feel that demanding and I love that about her content. I will surely do more of her workouts <3