40 Min Leg Workout with Dumbbells | IRON PRO Day 1 | 4M Special

Hello everyone!

We did it... 4 million subscribers! Thank you so much for your support over the years.

To celebrate, I thought you might like a sample of the brand new IRON PRO program, a 10-week strength journey that just launched today! It is available exclusively on the CGX app. This session is a 40-minute leg day workout focused on lower-body hypertrophy and strength. If you love this session, you might like to try the 6-week IRON Series, which is available here on YouTube. Or if you would like to join me for days 2 to 50 of the IRON PRO program over the next 10 weeks as they are released, you can use the 14-day free trial to see if it's a good fit for you!

You can complete this workout anytime you like, when you fancy a good leg day!

Workout Overview

• Duration: ~40 mins (excluding warm-up/cool-down)
• Equipment: Dumbbells (or barbell/kettlebell), chair/bench (for staggered RDLs), mat
• Style: 4 sets per exercise, 45s work / 60s rest
• Focus: Static Lunges, Heel Elevated Squats, Staggered RDLs, and a Finisher of Front Foot Elevated Lunges

👉 Continue your IRON PRO journey (Days 2–50) exclusively in the CGX app: https://cgxapp.com
(14-day free trial available)

If you’re not ready for CGX just yet, you might enjoy:

• IRON Series – 6 Weeks on YouTube: https://www.youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2

Once again, thank you for 4 million subscribers. It still amazes me that so many of you have joined me in my home over the years.

I hope you enjoy this sample workout from IRON PRO, even as a stand-alone session. Let’s get started!

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Workout Details

You will notice I use various weights in the same exercise, e.g., for lunges: I warm up bodyweight, then use 2 × 15kg / 33lb dumbbells for one set, and increase to 2 × 25kg / 55lb dumbbells for the remaining three sets. You don’t need as many different weights — you can lift the same load each set.

Equipment:

• Dumbbells / Barbell / Kettlebell
• Chair / Bench for Staggered RDLs*
• Mat for cool down
• Wrist straps*
• Wedge*
*Optional

Caroline’s weights for reference:

• 2 × 25kg / 55lb dumbbells
• 1 × 20kg / 44lb dumbbell
• 2 × 15kg / 33lb dumbbells
• 2 × 10kg / 22lb dumbbells

Timer:

Most sets are 45 seconds long, followed by 60 seconds of rest. The timer is only a guide — you can finish early if you’ve completed your reps, or continue past the beep to finish your set.

Workout:

• Static Lunge – 4 sets (2 × 15kg for set 1, 2 × 25kg for remaining 3) → Switch side
• Heel Elevated Squats – 4 sets (2 × 15kg)
• Staggered RDL – 4 sets per side (progressing 15kg → 20kg → 25kg) → Switch side

Finisher:

• Front Foot Elevated Lunge – bodyweight only (both sides)
All my FREE Workout Programs: https://www.carolinegirvan.com/free-programs

5 Minute Warm-Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout)
20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU

Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
Instagram: https://instagram.com/carolinegirvan