IRON Series 21: 30 Min Dumbbell Leg Day With Step-Ups
Caroline Girvan- Duration
- 40 min
- Level
- Intermediate
- Body Focus
- Legs
- Est. Calories
- ~286 kcal
Dumbbell leg day with lunge and slow step-up supersets, heel-elevated squats and calf raises in timed 60-second sets.
Caroline Girvan opens with heel-elevated squats, then pairs lunges with slow step-ups in supersets, moves on to lateral and forward lean lunges with side and leaning step-ups, and closes with calf raises and a squat finisher. Each exercise runs 60 seconds, with 30 seconds of rest between supersets, and the video runs about 41 minutes.
Collections
Equipment setup
Who Is It For?
Lifters with dumbbells and a sturdy step who want a complete leg day built around lunges and controlled single-leg work.
Who Is It Not For?
Not ideal for beginners or if you have knee or balance issues, since lunges and single-leg step-ups demand stability and strength.
Key Benefits
Builds leg and glute strength with loaded squats, lunges and slow step-ups, plus calf work, in a structured timed format.
Things to Keep in Mind
Choose a stable step, control the slow lowering phase and cool down afterwards, as the step-ups can leave your glutes stiff.
Frequently Asked Questions
Duration
Equipment
Est. Calories
Keep exploring
Related Workouts
IRON Series 6: 30 Min Quad Workout, Dumbbell Leg Day
IntermediateDumbbellsLegsLow Impact
by Caroline Girvan
IRON Series Day 1: 30 Min Dumbbell Leg Workout
IntermediateDumbbellsLegsLow Impact
by Caroline Girvan
40 Min Dumbbell Leg Workout: IRON PRO Day 1 (4M Special)
IntermediateDumbbellsLegsLow Impact
by Caroline Girvan
Recommended Equipment
Dumbbells
Used in this session
Step
Used in this session