watermark logo

14 Viewsยท 16 June 2024

15 MIN COMPOUND LEG WORKOUT with Dumbbells at Home | Follow Along

Advertisement


ChristenaK
Subscribers

15 minute lower body compound leg workout comprising of compound movements to work many muscles at the same time! Quads, hamstrings, glutes all working along with core!

This follow along workout is perfect to save for those days when you have limited time and simply want to target the lower body!

Simply follow along.. the timer will be on for 40 seconds of work, 20 seconds rest!

Many of the exercises are performed X 2 before we move to combinations of exercises and finishing with a quick burn out of sumo squats!

All you will need is a pair of dumbbells and a mat (for stretching at end and to set dumbbells on if needed!)

The dumbbells I am using for your reference are 12.5 kg each!

* HIGH SQUATS
* HIGH SQUATS
* LUNGES (one side)
* LUNGES (switch)
* SUMO SQUATS
* SUMO SQUATS
* ROMANIAN DEADLIFTS
* ROMANIAN DEADLIFTS
* LATERAL LUNGES (one side)
* LATERAL LUNGES (switch)
* SQUAT TO RDL
* LUNGE TO CURTSEY (one side)
* LUNGE TO CURTSEY (switch)
* SUMO TO LATERAL

Finisher: 20/10/10
SUMO SQUAT DROP SET
2 x dumbbells
1 x dumbbell
Bodyweight only!

Take each movement at a pace to suit the weights you have and aim for full range of motion as best you can!

During the high squats, push hips back and aim for depth that is comfortable.

During the curtsey to lunges, aim for hips to remain facing forward at all times.

During the sumo squats, aim to really push hips back and push through heels to rise!

Letโ€™s work those legs!!

๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ

Cx

โ–ถ My Instagram: https://instagram.com/carolinegirvan
โ–ถ Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/caroline....girvan/?sub_confirma

Extras:

โ–ถ My 30 Min PUMPING Cardio Workout: https://youtu.be/kZDvg92tTMc
โ–ถ My NEW 10 Min UNBROKEN Abs Workout: https://youtu.be/cS-bIr-6hQM
โ–ถ My NEW 20 Min SOLID Arms & Shoulder Workout: https://youtu.be/ME0cj3FTbms

Equipment I use in my workouts:

โ–ถ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
โ–ถ My Amazon US Page: https://amazon.com/shop/carolinegirvan

EPIC Program:

โ–ถ My FREE 10 Week Program Guide: https://carolinegirvan.com
โ–ถ Official EPIC Program Apparel: https://teespring.com/stores/carolinegirvan
โ–ถ The EPIC Program Playlist: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP
โ–ถ The EPIC Beginner Series: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP

Business Enquiries:

โ–ถ Email: info@carolinegirvan.com

Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB


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. Disclaimer: As an Amazon Associate I earn from qualifying purchases

Show more


Up next

Advertisement


0 Comments