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Day 47 of EPIC - LEG DAY Workout with Dumbbells & Bodyweight [SUPERSETS] - Caroline Girvan

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Rating: 4.0; Vote: 1

Leg day let-s go! Hamstrings, glutes, quads, calves & core all targeted in this lower body workout with supersets! For this leg workout, you will need a pair of dumbbells, a mat and that book/yoga block you have been using over the past few weeks! I am also using a glute band, however this is optional! The dumbbells I am using for your reference are 10kg each. The timer will be on for 45 seconds of work, straight into another exercise 45 seconds work then 30 seconds rest before moving onto the next superset! Towards the end the timer will change to 30 seconds of work, followed by a hold for example then straight into a similar movement! SINGLE LEG WALL SIT PISTOL SQUAT (same leg extended) WALL SIT (instead of rest) SINGLE LEG WALL SIT PISTOL SQUAT Rest DUMBBELL SQUAT (band optional) BODYWEIGHT SQUATS (band optional) Rest DB SQUAT HOLD TO TOES SQUAT HOLD ROCK Rest DB LATERAL LUNGE LATERAL LUNGE PULSES Rest DB LATERAL LUNGE LATERAL LUNGE PULSES X 2 DB WALL SIT X 1 DB WALL SIT Rest RDL FULL RDL PULSES Rest FOOT ELEVATED LUNGE x 2 DB FOOT ELEVATED LUNGE B/W (same leg) Rest FOOT ELEVATED LUNGE x 2 DB FOOT ELEVATED LUNGE B/W (same leg) Rest ELEVATED SQUATS 1 1/2 REPS ELEVATED SQUATS 1 1/2 REPS (B/W) Rest STAGGERED RDL STAGGERED RDL PULSES (same leg) rest STAGGERED RDL (opposite) STAGGERED RDL PULSES (same leg) Rest CURTSEY x 1 DB (one side) CURTSEY PULSES B/W (same side) Rest CURTSEY x 1 DB (opp side) CURTSEY PULSES B/W (same side) Rest DB SQUAT WALK (band optional) B/W SQUAT WALK (band optional) rest X 1 DB 1/2 SQUATS (band optional) B/W 1/2 SQUATS (band optional) rest KNEELING TO SQUAT x 1 DB KNEELING TO SQUAT B/W (same side) Rest KNEELING TO SQUAT (opposite) KNEELING TO SQUAT B/W (same side) Rest BRIDGE x 2 DB (band optional) 30/30/30 HOLD BRIDGE Rest SINGLE LEG BRIDGE x 1 DB HOLD FULL RANGE (same side) Rest SINGLE LEG BRIDGE x 1 DB (opposite) HOLD FULL RANGE (same side) Rest SINGLE LEG HAMSTRING LIFT HOLD DOUBLE LEG SINGLE LEG HAMSTRING LIFT (opposite) Rest Finisher: REVERSE STEP BACK LUNGE x 1 DB DROP DUMBBELL! (same side) REVERSE STEP BACK LUNGE x 1 DB (switch) DROP DUMBBELL! (same side) During the single leg wall sits, try to keep the quad tight in the leg being held up abs try to keep it parallel to the floor! The legs will work hard during this session! Really use the finisher to finish them!
Date: 2022-05-17

← Day 46 of EPIC - Dumbbell ABS and PUSH UPS WORKOUT [NO REPEAT] - Caroline Girvan

Day 48 of EPIC - Intense Bodyweight and Dumbbell Upper Body Workout - Caroline Girvan →

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Comments and reviews: 10

Rebecca
Caroline I absolutely LOVED this; supersets are def a new fave. The intensity was manageable as so much variety. The last 10 weeks have flown by and so glad I went back to do this series; I loved EPIC 2 and HEAT however somehow this one felt more challenging. Looking forward to finishing it on Sunday. I am 50 next week and have never felt as good in my body. I suffer with dodgy knees and ski injuries and have learnt to make these workouts my own and not worry about what you are lifting or how fast you are going; I now realise doing my best is enough. Thank you so much for all you have done I really don't know what we would all do without you. x
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Irene
Not as if somebody's gonna read this, but, although I'm trying my best, I can't do a single proper push-up. It may just be my perfectionist self, but it's been 9 weeks since I started EPIC and idk if there's any noticeable change externally. however, I feel a bit stronger, which is what I'm gonna try to focus on instead. I guess I should have increased the weight sigh
I SWEAR I love Caroline's workouts. They're just supreme.
Thank you if sb read my rant. Sending so much love. KEEP UP THE GOOD WORK! -
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Marilee
I feel so accomplished to have finished this one, but there were definitely times when I had to grit my teeth and embrace the burn.
Thanks for a great workout as always, Caroline.
I crossed one leg over the other each time we did a single leg movement and I definitely went a bit slower in some sets but I feel I got the most out of this workout given were I'm at right now and that makes me exceedingly happy.
Much love from South Africa
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Sanna
OH MY GOD, I pushed myself with this one. When I saw the workout 'leg day' my first thoughts were omg no. But deep under all my minds tricks I secretly love leg days since it's where I feel most confident and really push myself. I had some troubles with the hip lifts but that's something I'm working on since I find those really challenging. Can't believe there are only three more days to go.
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tarik
hi every one,
thank you caroline for this program, just finished this session and I started with dumbells of 10kg and finished with an empty bar of 2kg: ).
funny think: you know you messed your form or something is wrong when you see caroline take a rest and you found out I am fine I can keep going LoL.
kepp up the good work every one.
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Kerin
Admit it, leg day is really challenging your heartbeat besides HIIT day-
To be honest I love leg day but at the same time I also feels dying because I need to catch up and control my breath-
3 days more and I'll finish my Epic I Program! Can't believe that I'm into this stronger rather than me on the day 1-
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besca1999
I loved this workout, challenging and tough, but do-able for me (okay, no pistol squats, but I did the one legged squats on a chair instead - of which I could do one or even none when I started Epic1. Can't wait for tomorrow, gonna go read some comments to get me in the mood; )
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Rupa
I really enjoyed this workout! My legs feel so strong and I feel amazing. I even made friends with the band. I'm nowhere near as low as Caroline with my pistol squats, but they are getting better.
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vylia
What a killer and enjoyable session! Loved it completely, even those kneel to squats that always exhaust every fibre of my leg muscles. Thanks, Caroline!
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Melanie
If anyone knows of any legs I could borrow for today that would be great as I can't feel my legs right now and they have gone into shock --
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