IRON Series 30 Min Leg Workout – Circuits & Step Ups | 26

30 Min Leg Workout –  Circuits & Step Ups is Day 26 in Caroline Girvan‘s Iron Series. Another excellent and tough lower body strength workout. This workout is made up of one circuit of 7 exercises. The circuit is repeated 3 times. Each time it is repeated, Caroline varies the order of the exercises just a little. The last circuit is definitely the toughest. Not just because you’ve already run through all of the exercises twice and you are fatigued (though that is definitely a contributing factor!), but because of change to the structure. After doing stationary lunges on one leg, you do step ups on the same leg. So for that circuit you get a little extra burn. The finisher definitely finished me (and Caroline it seemed!) off. The exercises in this workout are done interval style: 60 seconds of work followed by 30 seconds of rest. 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.

***11/10/22 I used this workout in a rotation I created so there are dated weight updates below. The weights dated 11/10/22 are for Caroline Girvan Strength & Muscle Building Rotation. I only added a date and weight when I lifted heavier than the last time I did the workout.***

30 Min Leg Workout –  Circuits & Step Ups is 40:26 minutes; 1:27 minute intro, no warm up and 3:30 minute stretch. Equipment: dumbbells, a high step and a fitness mat. Caroline is using one 30kg/66.1 pound dumbbell and 15kg/33.1 pound dumbbells. The weights listed below are what I used.

  1. Sumo deadlift squat (pause at bottom) (stand with legs wide and toes turned out, torso is hinged deadlift style as you sumo squat) (one 55# DB) (11/10/22 one 60# DB)
  2. Lunge hold (rise on 10 second beep) (stationary/static lunges, lower to bottom of lunge and hold for 10 seconds, beep alerts you when to rise) (20# DBs) (11/10/22 25# DBs)
  3. Repeat #2 on other side of body
  4. Alternating reverse lunges (20# DBs)
  5. RDL (Romanian deadlift) (37.5# DBs) (11/10/22 40# DBs)
  6. Step up (place on foot on high step/box, raise other foot off floor to tap top of box then step it back to floor, working leg remains on box/step the entire interval)
  7. Repeat #6 on other leg
  8. Repeat #1-4
  9. Repeat #6 & 7
  10. Repeat #5
  11. Repeat #1 & 2
  12. Repeat #6
  13. Repeat #3
  14. Repeat #7
  15. Repeat #4
  16. Repeat #5

Finisher: (2:30 minutes, each exercise is done for 30 seconds with no rest/recoveries)

  1. Sumo deadlift hold (bodyweight, stand with legs wide and toes turned out, torso is hinged deadlift style, lower into sumo squat and hold entire interval)
  2. Full range sumo deadlift w/ DB (one 55# DB) (11/10/22 one 60# DB)
  3. Repeat #1 & 2
  4. Body weight half reps (lower to bottom of sumo deadlift squat but only raise halfway)

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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