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Dumbbell Lower Body COMPLEX Workout / Leg Day - EPIC II - Day 22 - Caroline Girvan

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Rating: 4.0; Vote: 1

Glutes on fire, hard working hamstrings and quality quad exercises all on this session today! All you will need for this leg session is a pair of dumbbells and your mat! The dumbbells I am using for your reference are 10kg each. Many of the complexes involve only 1 dumbbell on one side then next complex is opposite side! Simply go at your own pace! Change hand position when needed so either by sides or up in rack position! Each complex is 3 minutes long with 45 seconds rest in between! Changed from 2 minutes 30 complex but more rest! Complex X 10 SUITCASE SQUAT ALT LUNGES CALF RAISES X 10 1 1/2 REP RDL (Romanian Deadlift) 1/2 RDL 1 1/2 HIGH SQUAT 1/2 SQUAT X 10 CURTSEY LUNGE LUNGE STAGGERED SQUAT X 10 switch side CURTSEY LUNGE LUNGE STAGGERED SQUAT X 10 KNEEL TO SQUAT UNEVEN SQUAT REAR STEP LUNGE Switch side x 10 KNEEL TO SQUAT UNEVEN SQUAT REAR STEP LUNGE X 10 LATERAL LUNGE SQUAT TO SIDE STEP KNEEL GLUTE SQUEEZE Switch side X 10 LATERAL LUNGE SQUAT TO SIDE STEP KNEEL GLUTE SQUEEZE X 10 SQUAT ON TOES CALF RAISES SUMO SQUAT HOLD ON TOES X 5 STATIC LUNGE STAGGERED RDL UNEVEN SQUAT Switch side X 5 STATIC LUNGE STAGGERED RDL UNEVEN SQUAT X 10 HAMSTRING WALK HAMSTRING LIFT GLUTE BRIDGE Finisher: 30/30/30 SQUAT TO RDL x 2 DUMBBELLS SQUAT TO RDL x 1 DUMBBELL SQUAT TO RDL x BODYWEIGHT Perform a squat with hips pushed far back then come over to feel stretch in hamstrings! Please ensure you warm up. Here-s my recommended Warm Up Routine: This program should be always progressively more challenging as you should train that little bit harder. deeper push ups, aiming lowering legs that bit more during leg lowers, jumping that bit higher and slowing down the lowering portion of a lift and pushing those hips back even more during squats! I think this workout did fly in! You can let me know if you prefer the shorter complexes as I know mentally they are definitely easier! I thoroughly enjoyed this session with the transitions between exercises and a lot of single side work!
Date: 2022-05-17

← 10 Min STELLAR ABS Workout - No Equipment - Caroline Girvan

IT'S ROW TIME! 45 Min Back Workout with Dumbbells - EPIC II - Day 23 - Caroline Girvan →

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Comments and reviews: 10

Marilee
Tons of fun! I had the opportunity to introduce some heavier weights today and while a part of me did regret it ever so slightly as I did less volume, I really enjoyed the challenge and am proud of myself for finishing: )
I'm looking forward to feeling more comfortable with complexes, but I really enjoy this workout structure and being able to go at my own pace with my selected weights.
As always, thanks to Caroline and the Girvan Squad! You guys are incredible: D
Much love from South Africa
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M-nika
It was so hard, I almost quit (would have been the first time with an EPIC session ever, but then I saw the halfway sign and it gave me more strength so I could finnish! Thank you Caroline for these amazing, challenging programs, you are a great motivation!
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Agathe
Love that now that we are used to 10kg dumbbells workout it enables us to really work on the depth. Seemed quite easy even if my pace wasn-t as quick as Caroline-s, but we-ll see how sore my legs will be in the following days!
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Col_in_Hellifax
I'm loving all of the complex workouts in the series that I've done. Had to pause for an extra 2 minutes between sets 3 and 4; started set 4 on time but after a few reps, my legs stopped working. :)
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caroll
Wow. Started with 15lbs thinking -totally do-able-. Pffft. Dropped to 12lbs and couldn-t do the sumo on toes. Heart is racing rn as I type this. Love. Love. Love. This 56 year old woman thanks YOU!
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Katherine
I love you girl. I just can say you are the best. I tried with a lot of videos but this girl is the only one that I like it. Love the exercises and the feeling when I'm working out. Thank you!
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sport
Pushed myself with heavier weights which resulted in more short breaks but worth it to do quality over speed in my opinion! Still got a massive sweat and burn on.
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Liezel
Woah, I can't feel my legs when doing hamstrings with you. but I like it haha thanks Caroline! Loved every moment even though i died multiple times
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Shreya
I can't believe I completed this circuit. Today was tough, like really really tough. But I feel so happy! It took me time but I actually did it >.
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MsLiberty25
I come back to this workout any time I want to challenge myself. for me it is the HARDEST workout ever posted. I love every second of it.
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