20 Minute Dumbbell Leg Workout at Home – Squats, RDLs

20 Minute Dumbbell Leg Workout at Home is a short lower body strength workout from Caroline Girvan. As the title indicates, all of the exercises in this workout are squat and deadlift variations. This is an intense little workout! Especially when the moves become unilateral and she changes the interval times. You get very little rest and long intervals! I love these short workouts Caroline created in December 2021. You can use them by themselves if you are short on time, use them as a finisher for another workout or you can do like I did this morning: pair two of these shorter workouts together for a great total body strength workout. I did this workout followed by Caroline’s 20 Minute Dumbbell Upper Body Circuit Workout. Between the two workouts I got an excellent total body strength workout.

All of the exercises in this workout are done interval style; some of the exercises are done for 50 seconds of work followed by 10 seconds of rest (50/10) and some are done for 40 seconds of work followed by 20 seconds of rest (40/20). The interval time for each exercise will be noted in the breakdown. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage

20 Minute Dumbbell Leg Workout at Home is 26:23 minutes; 1:39minute intro, no warm up and 1:45 minute stretch. Equipment: dumbbells. Caroline is using 15kg/33 pound dumbbells. The weight listed below are what I used.

  1. High squat with pause at bottom 40/20 (squats w/ DBs at shoulders) (25# DBs)
  2. High squats 40/20 (same as #2 w/ no pause at bottom) (25# DBs)
  3. 1.5 rep high squats 40/20 (lower to bottom of squat, raise halfway, lower to bottom of squat, raise all the way) (25# DBs)
  4. Staggered squat 50/10 (single leg squat, back/non-working leg in kickstand, hold one DB at shoulder of front/working leg) (one 30# DB)
  5. Repeat #4 on other side of body
  6. 1.5 rep staggered squat 50/10 (one 30# DB)
  7. Repeat #6 on other side of body
  8. 1/2 rep staggered squat 50/10 (lower to bottom of squat but only raise halfway) (one 30# DB)
  9. Repeat #8 on other side of body
  10. RDL w/ pause at bottom 40/20 (Romanian deadlift) (35# DBs)
  11. 1.5 rep RDL 40/20 (lower to bottom of deadlift, raise halfway, lower to bottom of deadlift, raise all the way) (35# DBs)
  12. Full range RDL 40/20 (35# DBs)
  13. 1/2 rep staggered RDL 50/10 (single leg deadlift, back/non-working leg in kickstand, lower to bottom of deadlift but only raise halfway) (one 30# DB)
  14. Repeat #13 on other side of body
  15. 1.5 rep staggered RDL 50/10 (one 30# DB)
  16. Repeat #15 on other side of body
  17. Full range staggered RDL 50/10 (one 35# DB)
  18. Repeat #17 on other side of body
  19. Staggered RDL to staggered squat 50/10 (alternate single leg deadlift with single leg squat) (one 30# DB)
  20. Repeat #19 on other side of body

30 second rest

Finisher:

  1. RDL to squat w/ one DB for 60 seconds (hold one DB in both hands, hold DB at chest when squatting) (one 40# DB)
  2. RDL to squat body weight for 30 seconds (the timer says 60 seconds but the interval is over when there is still 30 seconds left on the clock)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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