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40 Min Leg Workout with Dumbbells | IRON PRO Day 1 | 4M Special

leg day

leg workout

leg workout at home

dumbbell workout

40 minute leg workout

caroline girvan

workout

iron pro

dumbbell leg workout

low impact workout

no jumping workout

lunges workout

home workout

strength training

at home workout

gym workout

fitness

cgx

build muscle

Автор: Caroline Girvan

Загружено: 2025-09-08

Просмотров: 282249

Описание: Hello everyone!

We did it... 4 million subscribers! Thank you so much for your support over the years.

To celebrate, I thought you might like a sample of the brand new IRON PRO program, a 10-week strength journey that just launched today! It is available exclusively on the CGX app. This session is a 40-minute leg day workout focused on lower-body hypertrophy and strength. If you love this session, you might like to try the 6-week IRON Series, which is available here on YouTube. Or if you would like to join me for days 2 to 50 of the IRON PRO program over the next 10 weeks as they are released, you can use the 14-day free trial to see if it's a good fit for you!

You can complete this workout anytime you like, when you fancy a good leg day!

Workout Overview

• Duration: ~40 mins (excluding warm-up/cool-down)
• Equipment: Dumbbells (or barbell/kettlebell), chair/bench (for staggered RDLs), mat
• Style: 4 sets per exercise, 45s work / 60s rest
• Focus: Static Lunges, Heel Elevated Squats, Staggered RDLs, and a Finisher of Front Foot Elevated Lunges

👉 Continue your IRON PRO journey (Days 2–50) exclusively in the CGX app: https://cgxapp.com
(14-day free trial available)

If you’re not ready for CGX just yet, you might enjoy:

• IRON Series – 6 Weeks on YouTube:    • IRON Series  

Once again, thank you for 4 million subscribers. It still amazes me that so many of you have joined me in my home over the years.

I hope you enjoy this sample workout from IRON PRO, even as a stand-alone session. Let’s get started!

Cx

Workout Details

You will notice I use various weights in the same exercise, e.g., for lunges: I warm up bodyweight, then use 2 × 15kg / 33lb dumbbells for one set, and increase to 2 × 25kg / 55lb dumbbells for the remaining three sets. You don’t need as many different weights — you can lift the same load each set.

Equipment:

• Dumbbells / Barbell / Kettlebell
• Chair / Bench for Staggered RDLs*
• Mat for cool down
• Wrist straps*
• Wedge*
*Optional

Caroline’s weights for reference:

• 2 × 25kg / 55lb dumbbells
• 1 × 20kg / 44lb dumbbell
• 2 × 15kg / 33lb dumbbells
• 2 × 10kg / 22lb dumbbells

Timer:

Most sets are 45 seconds long, followed by 60 seconds of rest. The timer is only a guide — you can finish early if you’ve completed your reps, or continue past the beep to finish your set.

Workout:

• Static Lunge – 4 sets (2 × 15kg for set 1, 2 × 25kg for remaining 3) → Switch side
• Heel Elevated Squats – 4 sets (2 × 15kg)
• Staggered RDL – 4 sets per side (progressing 15kg → 20kg → 25kg) → Switch side

Finisher:

• Front Foot Elevated Lunge – bodyweight only (both sides)
All my FREE Workout Programs: https://www.carolinegirvan.com/free-p...

5 Minute Warm-Up:    • EPIC 5 Minute Warm Up - Full Body | Caroli...   (Always warm up before any workout)
20 Minute Extended Stretch and Relax:    • UNWIND 20 Min Full Body Stretch Routine | ...  

Caroline Girvan Community:   / carolinegirvan  
Instagram:   / carolinegirvan  

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40 Min Leg Workout with Dumbbells | IRON PRO Day 1 | 4M Special

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