This workout will combine many of those key movements that will, when performed safely and under appropriate and relative load & tension will help promote the building of muscle in the lower body, primarily focusing towards the quads!

For this lower body workout, you will need some dumbbells, a chair of Bulgarian lunges and something to elevate the heels!

The dumbbells I am using for your reference are 2 x 20kg for the static closer stance lunges & goblet squat and 2 x 12.5kg for the Bulgarian lunges and heel elevated squats.

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!

CLOSER STANCE LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

HEEL ELEVATED SQUAT
HEEL ELEVATED SQUAT
HEEL ELEVATED SQUAT SLOW ECCENTRIC
HEEL ELEVATED SQUAT SLOW ECCENTRIC

BULGARIAN LUNGE
SWITCH SIDE!
SLOW LOWER BULGARIAN LUNGE (switch)
SWITCH SIDE!

CLOSE STANCE BULGARIAN LUNGE
SWITCH SIDE!
BODYWEIGHT (SWITCH SIDE)
SWITCH SIDE!

GOBLET SQUAT
GOBLET SQUAT

FINISHER!

BODYWEIGHT HEEL ELEVATED SQUATS

FULL RANGE!
HOLD!
FULL RANGE!

As with every movement, you can tweak and perform as you prefer. This applies to the depth to which you lower during squats or lunges for example.

Also where you hold the dumbbells either high rack or down by your sides. Or on your back if using barbells!

You may prefer toes slightly facing outwards more or less than me also. And of course depth. It is important always to lower into the squat or lunge with care. Your potential full range of depth at that moment maybe different from someone else. Be aware of this and don’t overreach.

Have a great workout… I think you’ll Iove this one!🤩

Cx

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Useful Links

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5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/70Zd9yBQQig
20 Minute Stretch and Relax: https://youtu.be/y87vSUoIMGU

IRON Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: https://carolinegirvan.com/IRON-Series-Calendar.pdf
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Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
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Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

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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.