20 Minute Dumbbell Lower Body Circuits Workout | Caroline Girvan
Video Overview & Insights
This is lower body circuits! Those quads, hamstrings and glutes are all tested today!! It might be only 20 minutes but we are using compound movements and a combination of dumbbells & bodyweight with the emphasis on NO MOMENTUM!
12s
There is a time for momentum absolutely and I incorporate it into many workouts in different ways but most resistance training we aim to minimise any assistance to lift!
This workout as you will see if a perfect quick workout to really hit those legs!
How many kg of dumbbells for this?
Even though it is a quick workout, only 20 minutes, that doesn’t mean we need to perform fast reps! We will get a lot out of each rep the slower we go as you will feel!
All you will need for this workout is a pair of dumbbells! I also use a yoga block to elevate the feet however this is optional!
This was so good! Thank you, my legs were quaking
The dumbbells I am using for your reference are 10kg each throughout!
The timer will be on for 45 seconds of work followed by 15 seconds rest before moving to the next exercise in the circuit!
12s
We simply perform the circuit for 3 rounds in total!
ELEVATED SQUAT
7/7/26 For my reference, I used 30s for this entire workout. The rest was pretty quick at this weight and I added some rest time between some of the sets. 130 cals. Good workout.
RDL
STATIC LUNGE (one side)
12a
SWITCH SIDE!
1/2 REP HEEL ELEVATED SQUATS (bodyweight)
what's that block thing and what can i use instead of that? thanku
1/2 REP RDLS
FINISHER!
12s
LUNGE TO SQUAT X1 DUMBBELL
BODYWEIGHT ONLY SAME SIDE!
12s
LUNGE TO SQUAT X1 DUMBBELL
BODYWEIGHT ONLY SAME SIDE!
Passed out 2x just by watching the vid🫠
1/2 REP BODYWEIGHT SQUATS!
This will be one of those workouts I plan to revisit perhaps over Christmas holidays as it’s only 20 minutes and it definitely hits the spot!
Done 20 lbs x2 and did add on abs 15 lbs 5/28/26🎉🦵
I think you will LOVE this workout! I definitely did and my legs felt pretty awesome after!
Cx
Thanks ❤
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
Today’s Optional Add-on: https://youtu.be/PWmj78iYlo8
Caroline, you can make 20 minutes pretty spicy thank you use 2X 25 LB even held one weight with the body weight squat. He used to 70 LB for the hamstrings❤❤❤😮thank you CG!! Xxoo I wish the app had more like this.
Christmas Workout Advent Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD
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And one more time today. It was supposed to be my active rest day. Walked around 13 000 steps and wanted to finish with a 20 min legs and quads. SO this workout was perfect. Thank you Caroline
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Simply the best!💪🏼
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
you are the only workout instructor that when I do your workouts, I actually feel sore the next day lol
More User Perspectives
4/27//26 For my reference, I used 25s for this workout and burned 115 cals. This was tough but good. Hard to keep up with.
@erinwhitaker269912s
@amandamiller797612s
@amandamiller7976timestamps:
circuit x3
ELEVATED SQUAT 01:30
RDL 02:34
STATIC LUNGE (one side) 03:34
SWITCH SIDE! 04:34
1/2 REP HEEL ELEVATED SQUATS (bodyweight) 05:34
1/2 REP RDLS 06:34
FINISHER!
REAR STEP LUNGE TO SQUAT X1 DUMBBELL 19:34
BODYWEIGHT ONLY SAME SIDE! 19:42
LUNGE TO SQUAT X1 DUMBBELL
BODYWEIGHT ONLY SAME SIDE!
1/2 REP BODYWEIGHT SQUATS! 22:15
Lower body burning perfection cg you bring pain in the simplest way wow😂😂
@marieforst7087Thansk Calorine
I start today this workout and i did compelled but i stopped tre times this only 25 min you see it is effect
I always love it ❤❤❤❤❤
❤❤❤
@tonidoll79556 minutes and im already can't feel my legs!!!!!!!!!!!
@m_.1172Holy crap that was fun
@JP-yj3qdfirst time training legs and this workout had them SHAKINGGG
@moonlightbaesherry12s
@amandamiller797612s
@amandamiller7976Omg thank you! Jelly legs now 😅
@payne2352Best !!!!!!
@YoungmeePark1103I've been here so long I just run around rogue from series to series picking my favs for the day ❤
@jojobean2309Day 1: survived 18 minutes. Will come back tomorrow. Pls like to motivate me and remind me.
@saniaparveen1106Great workout! I especially like the bodyweight half squats with heels elevated. I can really feel that in my quads.
@LM-mq2pjGreat tips, thanks for sharing!
@aurelianalcaliGreat video! Really enjoyed it.
@MariyaMarfin-k4n4vYet another great workout💪
@KatarzynaLisiecka-z4l❤❤❤
@tonidoll795512s
@amandamiller7976This is my first time following this work out. I almost passed away and visit my Buddha.
@whatdaduck3058Loved it!
@Rarefind12122/28/26 For my reference, i used 25s and burned 130 cals. Tough but good workout.
@erinwhitaker2699Hi Caroline. Today session just after Iftar. Perfect. Thank you
@AZ-co6shI definitely need to stretch my legs after this, otherwise i won’t be able to use them tomorrow
@a-rex2Caroline is amazing 🤩! Love her workouts.
@radhikakhale6718Somewhere around halftime my soul left my body :DD but i did it!!!
@timikovacs554Now that's how a leg day should feel like😢😂
@aroobazaman2939Today no much time to train. But did this 20 min legs that tok me almost 30 min bcos of extra rest pause with 2 x 15 kg dumbells.... 15 scd rest was toooooo little for me. Loved it. Thank you Caroline
@AZ-co6shYou made me sweat for real. Thank you❤
@brendlyrodriguez7457