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FLAMING LEGS - Leg Day Workout - EPIC Heat - Day 7 - Caroline Girvan

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Rating: 4.0; Vote: 1

For this lower body workout, you will need a pair of dumbbells and a chair for Bulgarian lunges, however if you prefer to keep both feet on floor, simply perform static lunges instead. The dumbbells I am using for your reference are 12. 5kg each. Where the movement involves a single side, the next exercise may be on opposite side or the entire 3 exercises may be all on the same side therefore the next triset will all be on the opposite side. There is a staple triset appearing 5 times during this workout as you will see below. The full stepping into the lateral lunge will target the glutes, outer thigh, quads and hamstrings! Try to aim on keeping both feet flat on floor during lowering and initial lift before exploding up with the moving leg. During this workout, aim on depth! A Seth that is right for you. Ease into the Bulgarian lunges, the lateral lunges and RDLs. Aim for correct position of feet such as parallel during lateral lunges, feet facing forward during Bulgarian lunges and pushing through heels during Sumo Squats! The timer will be on for 30 seconds per exercise and every 3 movements are combined into a triset so no specific rest inbetween the 3 movements! BULGARIAN LUNGE x2 DB PAUSE AT BOTTOM x1 DB FORWARD LEAN LUNGE (Bodyweight) BULGARIAN LUNGE x2 DB PAUSE AT BOTTOM x1 DB FORWARD LEAN LUNGE (Bodyweight) Staple LATERAL LUNGE LATERAL LUNGE (switch side) LOW ALTERNATING LATERAL LUNGE LUNGE TO SQUAT STAGGERED SQUAT x1 DB STAGGERED SQUAT bodyweight LUNGE TO SQUAT STAGGERED SQUAT x1 DB STAGGERED SQUAT bodyweight Staple LATERAL LUNGE LATERAL LUNGE (switch side) LOW ALTERNATING LATERAL LUNGE STATIC LUNGE JUMP OR LUNGE STATIC LUNGE (same side) REAR STEP TO LUNGE (same side) STATIC LUNGE JUMP OR LUNGE STATIC LUNGE (same side) REAR STEP TO LUNGE (same side) Staple LATERAL LUNGE LATERAL LUNGE (switch side) LOW ALTERNATING LATERAL LUNGE BULGARIAN LUNGE x1 DB RDL RDL TO BULGARIAN LUNGE BULGARIAN LUNGE x1 DB RDL RDL TO BULGARIAN LUNGE Staple LATERAL LUNGE LATERAL LUNGE (switch side) LOW ALTERNATING LATERAL LUNGE HAMSTRING LIFT (right side) HAMSTRING HOLD (right side) HAMSTRING LIFT (right side) HAMSTRING LIFT (left side) HAMSTRING LIFT (left side) HAMSTRING LIFT (left side) DOUBLE LEG HOLD Staple LATERAL LUNGELATERAL LUNGE (switch side) LOW ALTERNATING LATERAL LUNGE Finisher: LOW SQUAT TO RIGHT LEG LIFT LOW SQUAT TO LEFT LEG LIFT (switch) SQUAT WALK (clockwise)SQUAT WALK (anti clockwise) SUMO PULSESSUMO JUMPS Adapt to suit the weights you have, energy on the day and experience. During Bulgarian lunges, you can absolutely perform bodyweight and even have a wall close by for balance! When I am using x 2 dumbbells on any movement, you could use 1 or if I am using x 1 dumbbells you can absolutely use 2 if you prefer! This workout had my hamstrings and glutes on fire!
Date: 2022-05-17

← CHARGED 30 Min Chest and Triceps Workout - EPIC Heat - Day 6 - Caroline Girvan

FRAMEWORK 30 Min Back and Bicep Workout - EPIC Heat - Day 8 - Caroline Girvan →

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Comments and reviews: 10

Mercy
DAY 7 done and dusted, This time around, I enjoyed every move and I had a smile on my face, unlike the first time. I used 2x12. 5kd dumbells for everything else. Where Caroline uses 1 Dumbbell, I used 2x9kg dumbells. I added Carolines 10Min Squat and Lunge workout at home. The reason I decided to redo Epic Heat is the fact that it challenged me so much the first time, and I was disappointed with my performance. Feeling stronger and happy with my journey! ----
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caroline_girvan
I have to strategically avoid these leg workouts the day before my ice skating training bc they are ouch! Completed this one the day after skate training. still ouch but at least I can recover for a few days. Pleased to say my strength is increasing, particularly in my left leg, which I injured several years back and it's holding me back in skating. Hoping to see more progress on and off the ice: )
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Solleza,
I was so sore here! That bulgarian lunges literally kick my butt. Static lunges are not that intense for me in this workout but they bring my heart rate up. I love this one! My lower back takes over my core endurance us my monthly period are nearing nevertheless still finished this one! The next day my butt and legs are aching. Thanks Caroline! -
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Janet
Did this session again today! Dripping! Had to use my 2 - 15s for the laterals for the last 2 sets of those as those are hard for me with my old knees. LOL. Used my 25s and my single 30 for a few moves today. Went heavier than before so get less reps but gotta up those weights in order to increase strength.
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Renee
Something about the timing of all the exercises made that seem like it went faster than normal. Felt pretty strong! That said, the lying down hamstring exercise were sort of mean. Seems I need to work on those some more. Always a work in progress!
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Archchi
I survived to see -You are EPIC! -: ')
I could feel that I did lunges better than I used to in the first week, that also using 4kg dumb bells! The burner was fun lol. Weird squat merry go round hahahaha! See you all tomorrow!
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Marilee
I was not ready. this was a ripper. But I'm proud to have finished it: )
Thanks for all your hard work, Caroline!
Much love and appreciation from South Africa
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Rukaiya
Great workout. I really feeling epic now.
I was struggling with one leg hamstring lift today. Couldn't connect the brain to muscle
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Ruth
Yes! This is the third time I-ve done Epic Heat but first time I-ve managed it with 12. 5kg. I-m so amazed at my progress. Thank you!
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Anna
Loved this workout! Such a though one, but all the variety made it go by so quickly! Thanks for an awesome workout, Caroline!
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