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DEPLETED Lower Body Workout / Leg Day - EPIC Heat - Day 3 - Caroline Girvan

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Rating: 4.0; Vote: 1

30 exercises to work through all focused on the lower body! A mixture of bodyweight and use of dumbbells to help build strength, endurance, muscle and resilience! For this workout, you will need a pair of dumbbells and your mat. I am using a yoga block but this is completely optimal as you can simply complete workout without this and keep both feet on floor. If you don-t have a yoga block, you can use a thick book. The dumbbells I am using are 15kg each. It is important that you go at a pace that suits YOU! You may go at a slower pace than me or complete more reps than me depending on the weight you are using etc. Every exercise is different! However a no repeat workout doesn-t mean it-s any easier! With careful positioning of the exercises you can get so much more work done! The timer will be on for 45 seconds of work per exercise, 15 seconds rest! 15 seconds is not a lot of time between the exercises so keep mat nearby! However you will see me taking afew extra seconds to get into position to ensure I feel comfortable in position and am safe to proceed! FORWARD STEP ALTERNATING LUNGES HEEL ELEVATED SQUATS (x2 dumbbells) 1/2 SQUATS (bodyweight) UNEVEN SQUAT UNEVEN SQUAT SQUAT TO ALT REVERSE LUNGE 10 x LUNGE TO SWITCH ELEVATED KNEEL TO KNEE TAP ELEVATED KNEEL TO KNEE TAP FWD LEAN LUNGE FWD LEAN LUNGE DEADSTOP LUNGE DEADSTOP LUNGE 3 WAY STANCE SQUAT HOPS 1 1/2 REP RDL CLOSE SQUAT TO RDL STAGGERED RDL TO LUNGE STAGGERED RDL TO LUNGE SQUAT THRUSTER SUMO SQUAT NARROW TO WIDE SQUAT TO HAND TAP KNEEL TO JUMP TO SQUAT JUMP LATERAL LUNGE 3 POINT REAR LUNGE TAP 3 POINT REAR LUNGE TAP LUNGE HOLD ON TOES LUNGE HOLD ON TOES ELEVATED CURTSEY LUNGE ELEVATED CURTSEY LUNGE HANDS BURPEE W/ 2 SQUAT JUMPS Finisher: A good wee dumbbell squat drop set! 30 seconds each of the following: Squats x 2 dumbbells Squats x 1 dumbbell Squats bodyweight And finally. 15 seconds of squat pulses! You will literally feel the lactic acid build up! Embrace the burn!
Date: 2022-05-17

← SUPERior Shoulders Workout / Dumbbells - EPIC Heat - Day 2 - Caroline Girvan

Full Body FUSE Workout - EPIC Heat - Day 4 - Caroline Girvan →

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Comments and reviews: 10

Solleza,
Definetely enjoyed this one! So far I am loving heat I am kind of adapting to short rest workouts. My glutes has been sore since day 1. - I eat more carbs now and I can feel my body much stronger than when I did epic 1 and 2. I am loving these short workouts! I can now lift more. Using single 20lbs since I can't afford to buy another set I just combined my 10lbs pair using a 2 belts for improvisation and it burns! Tho my form is not as good as before but I am working on it since I am lifting 20lbs now. I am hoping to be much stronger not only on my lower but also on my upper body. I just got back on track and I am happy to really pushing myself. Thanks Caroline! -
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Marilee
This was rough. I alternated between a heavier and slighlty lighter set of dumbells and all of it was incredibly challenging. I've missed training like this and feeling so accomplished after completing a aworkout, but I don't miss this level of soreness, especially with training frequncy and intensity both being so high.
I'm looking forward to the workouts feeling easier as I become stronger.
Thanks for a banger of a routine, Caroline!
Much love from South Africa
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Marianna
I've committed to using 65% of the weights Caroline's using. I'm not nearly as athletic. So I chose 9. 5 kg each, and honestly, I felt intimidated. But since some of the exercises are 1 dumbbell or bodyweight, I could control the x2 dembbells exercises. And I really enjoyed the cardio elements. A great one!
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Christa
This is my second round of Heat as I just love this programme so much! Ive also done Epic 1 and 2 but this one is my favourite personally, so much so that I want to do this one again rather than start Epic 3 or Epic Endgame -
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Charlotte
Thank you Caroline & all that rest of your followers who encouraged me to push my legs & booty this hard in today's workout with how sore they currently are just from Mondays workout
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Teresa
I thought these -30 min workouts- in Epic Heat program wouldn't be as intense as Epic 1 or Epic 2. boy was I wrong! These workouts are killing me but here I am back again!
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it's
I THOUGHT DOING EPIC 3 WILL MAKE ME STRONGER BUT STARTING THIS PROGRAMME AFTER ENDING EPIC 3 MADE ME RETHINK -- this is painful but i enjoyed it a lot
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Sneha
To make it more sustainable, I do alternate workouts, one day from Epic Heat and next day from other fitness challenge. I hope I will make it. -
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Tony
That was super extreme with 15 kg each. I so welcomed the bodyweight only sections without doubt. Great workout Caroline thank you.
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Samantha
Love your authenticity and heart! So nice to see you not editing out your mistakes! keeps everything real and attainable!
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