20 Minute Dumbbell Leg Workout at Home - Squats, RDLs | Caroline Girvan

 




During any 1/2 reps of RDLs, it is important to reduce the weight is needed and fully stand at any point! Rarely do I do those 1/2 reps for the entire set without standing! If you experience any aggravation in the lower back, this may be down to over reaching, not keeping chest open & upper back rounding or using too heavy a weight. Please do not ignore this and reduce the weight or perform bodyweight only. The timer will be on for 50 seconds of work, with 10 seconds rest during most of the unilateral exercises such as Staggered Squats and Staggered RDLs. During the standard high squats and 2 x dumbbell RDLs, the timer will be 40 seconds of work, with 20 seconds rest! 40/20 HIGH SQUAT W/ PAUSE AT BOTTOM HIGH SQUATS 1 1/2 REP HIGH SQUATS 50/10 1/2 REP STAGGERED SQUAT SWITCH SIDE! 1 1/2 REP STAGGERED SQUAT SWITCH SIDE! FULL RANGE STAGGERED SQUAT SWITCH SIDE! 40/20 RDL W/ PAUSE AT BOTTOM 1 1/2 REP RDL FULL RANGE RDL 50/10 1/2 REP STAGGERED RDL SWITCH SIDE! 1 1/2 REP STAGGERED RDL SWITCH SIDE! FULL RANGE STAGGERED RDL SWITCH SIDE! STAGGERED RDL TO STAGGER SQUAT SWITCH SIDE! FINISHER: RDL TO SQUAT x1 DUMBBELL (1 minute) BODYWEIGHT ONLY! (30 seconds)



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