IRON Series 11: 30 Min Dumbbell Leg Workout With Calves
Caroline Girvan- Duration
- 39 min
- Level
- Intermediate
- Body Focus
- Legs
- Est. Calories
- ~273 kcal
Leg day with dumbbells in 30 minutes: hamstrings, quads, glutes and calves, plus a mat and a block to raise the front foot.
Caroline Girvan's straightforward but seriously intense leg session works the hamstrings, quads and glutes, with some calf isolation too. The timer runs 60 seconds per exercise with 30 seconds of rest, moving through paused goblet squats, lunge variations and a calf combo before a bodyweight lunge finisher that takes the legs to failure. The video runs about 39 minutes.
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Equipment setup
Who Is It For?
Lifters with several dumbbells, a mat and a yoga block or stepper who want an intense, structured leg day at home.
Who Is It Not For?
Not for beginners or anyone with knee or ankle issues, since the session stacks loaded lunges, paused squats and a finisher to failure.
Key Benefits
Builds strength and muscle in the hamstrings, quads, glutes and calves with timed sets that keep the effort constant.
Things to Keep in Mind
Choose dumbbells you can control through paused squats and lunges, protect your knees and balance, and stop the finisher if form breaks down.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Mat
Used in this session
Step
Used in this session