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

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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.