Leg day here we come!! Unilateral work throughout so we hit one side, then the opposite side! Quads, glutes, hamstrings and core all challenged!

Single leg work, or any single side work such as shoulder press or curls for example are great for helping build strength and symmetry but ensure you perform as equal both sides! Pay attention to range of motion, reps, pace and control of both sides to maintain symmetry.

All you will need for this workout is a pair of dumbbells, a mat and a chair! The dumbbells I am using for your reference are 10kg each.

If you prefer not to step onto a chair, simply perform forward stepping lunges or static lunges as you will absolutely get a super session likewise!!

The timer will be on for 40 seconds of work, 20 seconds rest throughout!

CURTSEY LUNGE (one side)
CURTSEY LUNGE (switch)
LATERAL LUNGE (one side)
LATERAL LUNGE (switch)
KNEEL TO SQUAT (one side)
KNEEL TO SQUAT (switch)
STAGGERED RDL (one side)
STAGGERED RDL (switch)
STAGGERED SQUAT
STAGGERED SQUAT (switch)
UNEVEN SQUAT
UNEVEN SQUAT (switch)
LATERAL LUNGE CHAIR
LATERAL LUNGE CHAIR (switch)
UNEVEN SWING
UNEVEN SWING (switch)
DEEP STEP UPS
DEEP STEP UPS (switch)
REAR STEP LUNGE (one side)
REAR STEP LUNGE (switch)
STEP UP TO REAR LUNGE (one side)
STEP UP TO REAR LUNGE (switch)
RDL ON CHAIR
RDL ON CHAIR
CLOSE BULGARIAN LUNGE
CLOSE BULGARIAN LUNGE (switch)
FWD LEAN BULGARIAN LUNGE
FWD LEAN BULGARIAN LUNGE (opp)
FWD & BACK LUNGES (same side)
FWD & BACK LUNGES
X1 LEG BRIDGE CHAIR
X1 LEG BRIDGE (switch)
X1 LEG HAMSTRING LIFT (same leg)
X1 LEG HAMSTRING LIFT (opp)
SINGLE LEG BRIDGE ON MAT
SINGLE LEG BRIDGE ON MAT
STAGGERED BRIDGE
STAGGERED BRIDGE (switch)

Finishing sets!

BULGARIAN LUNGE x 2, x 1 , BW!
Switch side!

ALTERNATING FORWARD LUNGES!!! 1 minute!

Such a sense of accomplishment after a challenging leg day! Let’s smash it and feel EPIC!!!

Please ensure you warm up. Check out my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

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My Other Workouts:

NEW 20 Min Jumping Jack Cardio Workout: https://youtu.be/XTzgm-pMQ6I
10 Min Ab Complex Workout: https://youtu.be/r7gKGvjfyHg

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Caroline Girvan
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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