Videos

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!

Cx

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

Who are the Chuvash people? | Exploring Russia's ethnic minorities

📌Get 60% off Rosetta Stone's Lifetime Subscription - https://partners.rosettastone.com/elifromrussia

Did you know that Russia is home for over 190 ethnic groups? Each region of the country has its own unique language, culture, and holidays. In this video, we will take a closer look at the republic Chuvashia. Where despite centuries of change, Chuvash people preserved ancient traditions, cuisine, and a deep connection to their history.

📌https://elinabakunova.com/ - check out my projects here!

🔸What can you find on my channel?
👉🏻life in different republics and regions of Russia
👉🏻discovering ethnic groups of Russia
👉🏻Russian culture explained! (facts that you won't find on google) https://youtube.com/playlist?list=PLeQTCVW4juG8wDADr0OqmPLnv1mfnoYkr
👉🏻off-the-beaten-path places and raw adventures in Russia, ex-Soviet countries & elsewhere

📍 More videos:
https://youtu.be/BpZHXmrfjLg - Who are the Tatars? | Largest ethnic minority in Russia

https://youtu.be/HYRPZU6yj0E - Who are the Udmurts? | Russia’s most red haired ethnic group

https://youtu.be/R7dC5SHaqbQ - Nomadic Life of Khanty people in Far North of Russia | Yamalo-Nenets region
___
📸https://instagram.com/elibakunova?igshid=YmMyMTA2M2Y= - more content about Russia, traveling, and my daily life
🤍 https://www.patreon.com/elifromrussia - more content, one-on-one connect or supporting my channel through Patreon
___
Time codes for this video:
00:00 Welcome to the Chuvashia republic
01:17 Is Cheboksary the best city in Russia for life?
02:13 Interesting facts about Cheboksary
03:57 The Chuvash language & a hack to learn languages
05:38 Let's visit the biggest Chuvash holiday
07:27 I got in the Chuvash party
___
#rosettastone
#rosettastonepartner

Visiting Russia's Weirdest capital & meeting the Mari people! | Mari El republic

Welcome to the Mari El republic of Russia. The Mari are Finno-Ugric people, and one of the most ancient peoples of central Russia. For many centuries, the Mari have preserved their original pagan religion, and in this regard, they can be considered the last true pagans in Europe.

📌https://elinabakunova.com/ - check out my projects here!

🔸What can you find on my channel?
👉🏻life in different republics and regions of Russia
👉🏻discovering ethnic groups of Russia
👉🏻Russian culture explained! (facts that you won't find on google) https://youtube.com/playlist?list=PLeQTCVW4juG8wDADr0OqmPLnv1mfnoYkr
👉🏻off-the-beaten-path places and raw adventures in Russia, ex-Soviet countries & elsewhere

📍 More videos:
https://youtu.be/BpZHXmrfjLg - Who are the Tatars? | Largest ethnic minority in Russia

https://youtu.be/M7Y2LAuACds - Who are the Chuvash people? | Exploring Russia's ethnic minorities

https://youtu.be/HYRPZU6yj0E - Who are the Udmurts? | Russia’s most red haired ethnic group
___
📸https://instagram.com/elibakunova?igshid=YmMyMTA2M2Y= - more content about Russia, traveling, and my daily life
🤍 https://www.patreon.com/elifromrussia - more content, one-on-one connect or supporting my channel through Patreon
___
Time codes for this video:
00:00 Italy and Belgium inside of Russia!
01:32 Europeanization : good or not?!
02:21 City parade of the Mari people
04:51 Let's try the Mari food
06:59 Traditional Mari sports
07:37 Mari dances and songs