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
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Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/0tN8gx1_7sI
20 Minute Stretch and Relax: https://youtu.be/y87vSUoIMGU
IRON Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: https://carolinegirvan.com/IRON-Series-Calendar.pdf
My Website: https://carolinegirvan.com
Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
Instagram: https://instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
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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.
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Anyone here March 22, 2025???
Legs on fire and love it! Thanks Caroline
completed March 17, 2025, with 45lbs and 30lbs, added hip thrust and RDL, 55×2 plus bar 12lbs
Day 11
Done
11
Day 11 Done again
Did this with 11.2kg and wow! I don’t think I’ve ever done so many lunges. I was a little intimidated by this one but I pushed through! Loving this series.
Thanks boss..no I use duhill thanks soniadunhikovmcaroline
Dynamic
Thank you, Caroline! =))
Day 11
️
That finisher was crazy……..Lets Gooooooo!
Soy la única que está sudando?
Brutal but effective!
Day 11 in the books. Anyone else doing this in February 2025?
Anyone count how many lunges in total? I stopped at 40 as I was already dead
11/02/25. Excellent, powerful and efficient routine, wow!! How painful, but I love it, challenge overcome, thank you very much Caro for sharing your talent, I greet you with love from Mexico.
Wow!! That felt amazing. I’m definitely getting stronger and these legs should be a tribute to YOU !
thank you!!
Done
Day 11 done!
this was so hard!! had to hit the pause button many times! Thank you
Day 10 done!
Burn
Tm
