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

Hi everyone and welcome. So first up, I must say 
a big thank you. Thank you for supporting me. This channel has grown to over 4 million. Honestly, I 
still remember the day that it said 100 people. 100 of you were actually joining me in my home in 
my workouts. So yeah, it’s really important for me to say a huge thank you. Today I am sharing 
a workout. This is of course a leg session. This is about 35 to 40 minutes excluding 
warm-up and cool down. In the description box,   you will find details on an overview of the 
actual session itself, but also equipment etc. If you like this session, you may find the iron 
series quite interesting. So, this is available on YouTube. It is 6 weeks based on five sessions 
per week. I will link it below if you would like to learn more. If you find that you do enjoy the 
iron series and you would like more, there is the iron program which is 10 weeks. This is available 
only on the CGX app. And in fact, only today has the new iron pro program launched. So we are just 
at day one. This is also going to be 10 weeks. The workouts will be between 35 to 40 minutes. So 
this workout I’m sharing today is basically a sample of that. It is day one. Full details of the 
program of course can be found at cgxapp.com. But I would suggest to everyone if you are interested 
in trying out the CGX app to make use of that free 14 day trial just to make sure that it is suitable 
for you. This workout today can be incorporated into your regular training schedule. You can add 
it to your favorites and complete anytime. And just to confirm cuz I have been asked all of the 
workouts and programs here on YouTube will remain on YouTube. So within the description box below, 
I will provide a link to the 6W week iron series here on YouTube. So yeah, I hope you are all 
doing really well. Me and Ralph, we’re doing good. It’s crazy how quick time really does fly. 
And that’s why we’ve got to make the most of every single day. Stop waiting because today today 
matters. Have fun with however you decide to move. Once again, thank you so much and I hope 
you enjoy your session. Are you ready? Let’s go. Hi everyone and welcome day one in the 
iron pro program. Today we’re starting with a leg day. We have three main movements. 
We have lunges, staggered Romanian deadlifts, and heel elevated squats. I’m going to be using 
this bench behind me simply to lean against during those staggered Romanian deadlifts. This is 
optional. I’ll be using my wrist straps for the likes of those staggered Romanian deadlifts 
and lunges. Again, this is optional. During the squats, the heel elevated squats, I’m going to be 
holding them in that high rock position. However,   you can hold them down if you prefer. I will 
be using the wedges during the heel elevated squats just to apply a little bit more tension 
towards the quads. I may also use a wedge during the staggered Romanian deadlifts in order 
to just help increase the range of movement,   the stretch on the hamstrings. In 
regards to the weights I’ll be using, I will be placing them on the screen. We’re 
starting with lunges today. So, I’m going to do   a few reps body weight only. I am then going to 
start with two 15 kg dumbbells. And from there, I am going to try and increase my weight. So, 
essentially, one set with those 15 kg dumbbells, then three sets following that, hopefully with a 
higher weight. You will notice most of these sets are going to be shorter in duration, approximately 
45 seconds, followed by a 60-second rest. And of course, we have a we finisher, and it’s going 
to involve some lunges. Are you ready? Let’s go.