This is lower body circuits! Those quads, hamstrings and glutes are all tested today!! It might be only 20 minutes but we are using compound movements and a combination of dumbbells & bodyweight with the emphasis on NO MOMENTUM!
There is a time for momentum absolutely and I incorporate it into many workouts in different ways but most resistance training we aim to minimise any assistance to lift!
This workout as you will see if a perfect quick workout to really hit those legs!
Even though it is a quick workout, only 20 minutes, that doesn’t mean we need to perform fast reps! We will get a lot out of each rep the slower we go as you will feel!
All you will need for this workout is a pair of dumbbells! I also use a yoga block to elevate the feet however this is optional!
The dumbbells I am using for your reference are 10kg each throughout!
The timer will be on for 45 seconds of work followed by 15 seconds rest before moving to the next exercise in the circuit!
We simply perform the circuit for 3 rounds in total!
ELEVATED SQUAT
RDL
STATIC LUNGE (one side)
SWITCH SIDE!
1/2 REP HEEL ELEVATED SQUATS (bodyweight)
1/2 REP RDLS
FINISHER!
LUNGE TO SQUAT X1 DUMBBELL
BODYWEIGHT ONLY SAME SIDE!
LUNGE TO SQUAT X1 DUMBBELL
BODYWEIGHT ONLY SAME SIDE!
1/2 REP BODYWEIGHT SQUATS!
This will be one of those workouts I plan to revisit perhaps over Christmas holidays as it’s only 20 minutes and it definitely hits the spot!
I think you will LOVE this workout! I definitely did and my legs felt pretty awesome after!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
Today’s Optional Add-on: https://youtu.be/PWmj78iYlo8
Christmas Workout Advent Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD
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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
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my legs been shaking so badly half way thru lmao
Nice workout
14/01/25. Excellent routine, powerful and effective, thank you very much Caro, I greet you with love from Mexico.
1/25' For my reference, I used 30s for this workout (25s for elevated squat) and burned 125 calories. I used a hook on my left and I'm currently in a deficit.
Love love love me some lower body especially when it's Express
after fuel day #3
Done!
Along with the 15 minute add-on abs routine, this was a decent workout. Had me sweating!
SO GOOOOD
Hi Caroline, I couldn’t finish. It was too awesome.
Amazing one!
Holy smokes. I’m gonna be hardly able to walk through Christmas Day
This workout
got me looking crazy 
but in a good way! I 
the challenge!
The workout is great but the music is horrible it’s too hard core techno! It should bring up melodic techno to enjoy more
Did it again and again. Love those 20 min session during busy December Christmas time. Very efficient. Thank you Caroline
Repeated 15 Dec 24
That was a good one. Think I will add it into my workout 2x a week
Caroline, you've done it again! This is my 3rd time watching your full video for a workout and I'm glad I did. You killed it! Almsot killed me along
3rd time doing this.. again along side 2023 and 2024 24 days of Christmas
!! Love it!!!! Love Caroline's workouts!!
Magnifico!!!!
