FUEL Series 30 Min Dumbbell LEG DAY CIRCUITS Workout | Day 21

30 Min Dumbbell Leg Day Circuits Workout is Day 21 in Caroline Girvan‘s Fuel Series. Leg death! This workout was killer! In this workout you will do traditional strength exercises, isometric holds and plyometrics. I stuck with Caroline’s version until the very end. The very last exercise in the entire workout (and the very last exercise of the finisher) is alternating jump lunges. For that exercise I used the low impact alternative she gave us because my legs were noodles! She gives us a decent stretch at the end but I added on something longer because I needed it! Excellent and intense lower body workout!

This workout is done interval style but the interval lengths vary. Since there are no set interval lengths (and sometimes no rest/recoveries between exercises), everything is in the breakdown below. There is a timer in the upper right hand side of the screen counting down your intervals and recovery. During the recovery Caroline previews the next exercise. If there is no recovery, a video will appear near the end of an interval previewing 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. This workout is done to music with plenty of visual cues as well as “dings” to keep you on track. If an exercise has impact, Caroline shows a low impact variation.

30 Min Dumbbell Leg Day Circuits Workout is 38:34 minutes; 2:52 minute intro, no warm up and 3:10 minute stretch. Equipment: dumbbells and fitness mat. Caroline is using 15kg/33.1 pound dumbbells. The weights listed below are what I used.

  1. Paused high squat for 60 seconds (hold DBs at shoulders and pause at the bottom of the squat) (27.5# DBs)
  2. 20 second rest
  3. Reverse lunge for 20 seconds (20# DBs)
  4. Hold isometrically at bottom of lunge for 20 seconds (20# DBs)
  5. Repeat #3
  6. 20 second rest
  7. Lunge to jump/knee drive for 20 seconds (no DBs reverse lunge, at top of lunge raise one knee and jump)
  8. 20 second rest
  9. Repeat #3-8 on other side of body
  10. Curtsy/cross back lunge for 20 seconds (hold one DB at shoulder of working leg) (one 27.5# DB)
  11. Hold isometrically at bottom of curtsy lunge for 20 seconds (one 27.5# DB)
  12. Repeat #10
  13. 20 second rest
  14. Curtsy to squat for 20 seconds (no DBs, alternate one curtsy lunge w/ one squat)
  15. 20 second rest
  16. Repeat #10-15 on other side of body
  17. Goblet squat for 60 seconds (one 50# DB)
  18. 20 second rest
  19. Squat jump for 20 seconds (no DBs)
  20. Hold isometrically at bottom fo squat for 20 seconds
  21. Repeat #19
  22. 20 second rest
  23. Lateral lunge/cossack squat for 60 seconds (no DBs/alternating side lunges but the straight leg is rotated so heel is on floor and toe is raised to ceiling when you are in lunge)
  24. 20 second rest
  25. Repeat #1-24

Finisher: (4:30 minutes; all body weight; only one rest/recovery at very end)

  1. Forward step lunge (hold for 10 seconds) for 30 seconds (step forward into lunge then hold isometrically at bottom of lunge for 10 seconds)
  2. Forward stepping lunge for 30 seconds (no isometric holds)
  3. Repeat #1 & 2 on other side of body
  4. Rear step lunge (hold for 10 seconds) for 30 seconds (step back into reverse lunge then hold isometrically at bottom of lunge for 10 seconds)
  5. Rear stepping lunge for 30 seconds (reverse step back lunges with no isometric holds)
  6. Repeat #4 & 5 on other side of body
  7. 10 second rest
  8. Alternating lunge jumps for 20 seconds

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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