15 Minute Leg Workout with Dumbbells is an excellent lower body finisher from Caroline Girvan. Though I did not use it as a finisher this morning, that is how I plan to use it in the future. This morning I did Caroline’s Depleted Legs. I knew beforehand that the title was no joke, so I started with this workout, knowing I would not have the energy for a finisher after completing Depleted Legs. (I was right btw.) This short workout more than warmed me up! In just 15 minutes Caroline worked my lower body very well. I’ve done several of Caroline’s finisher workouts now and she creates some of the very best out there. Since I didn’t use this as a finisher, I warmed up first with Heather Robertson‘s Leg Day Warm Up. Had I used this as a finisher I would have also added on a longer stretch at the end.
15 Minute Leg Workout with Dumbbells is 18:35 minutes; 1:17 minute intro, no warm up and 1 minute stretch. Equipment: dumbbells and fitness mat. Optional yoga blocks to raise heels–I used 8 pound dumbbells to elevate my heels. Caroline is using one 25kg/55 pound dumbbell. The weights listed below are what I used. The exercises are all done interval style: 40 seconds of work followed by 20 second of recovery. Each exercise done 3 times. There is a timer in the upper right hand corner of the screen, counting down the intervals and recoveries. During the recovery, Caroline previews the next exercise.
- High squat (holding DB goblet style, heels are elevated with yoga blocks or light DBs) (one 40# DB)
- Repeat #1 two more times
- Sumo squat (one 50# DB)
- Repeat #3 two more times
- Wide plie squat (one 50# DB)
- Repeat #5 two more times
- Sumo deadlift squat (hinge torso forward deadlift style while doing sumo squat) (one 50# DB)
- Repeat #7 two more times
- Romanian deadlift (one 50# DB)
- Repeat #9 two more times
Finisher: Sumo deadlift squat burn out for 40 seconds (#7 but at a faster pace; halfway through interval Caroline drops DB and continues the exercise bodyweight only) (one 50# DB)