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EFFECTIVE Leg Day Collective - Compound Leg Workout - EPIC Heat - Day 17 - Caroline Girvan

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Rating: 4.0; Vote: 1

The hamstrings, glutes, quads and calves will be challenged during nearly all of these exercises within this leg day session! Compound movements are so effective as they recruit various muscle groups and make very good use of time to help build strength! Take this entire workout at your own pace. The more control throughout will ensure you gaining the most out of each rep and make you work harder! For this lower body workout, you will need a pair of dumbbells, a mat and a glute band. A chair is optional (for hip thrusts and Bulgarian lunges) as you can absolutely perform glute bridges on the mat and static lunges instead of Bulgarian lunges! The dumbbells I am using for your reference are 12. 5kg each and 1x 25kg dumbbell for hip thrust and sumo squats. The timer will be on for a majority 45 seconds of work, 15 seconds rest, however once we reach the hip thrusts, the 15 seconds will become holds etc! It will all be on screen so simply follow along! SQUATS SQUATS SQUATS 1 1/2 REP STATIC LUNGE 1 1/2 REP STATIC LUNGE 1 1/2 REP STATIC LUNGE 1 1/2 REP STATIC LUNGE CURTSEY LUNGE (one side) CURTSEY LUNGE (switch side) CURTSEY LUNGE (switch side) CURTSEY LUNGE (switch side) BULGARIAN LUNGE BULGARIAN LUNGE (switch side) BULGARIAN LUNGE (switch side) BULGARIAN LUNGE (switch side) SUITCASE SQUAT W/ PAUSE SUITCASE SQUAT W/ PAUSE LATERAL LOW LUNGE LATERAL LOW LUNGE SUMO SQUAT (pause) SUMO SQUAT (pause) HIP THRUST - HOLD - THRUST HIP THRUST - HOLD - THRUST RDL W/ PAUSE RDL W/ PAUSE RDL W/ PAUSE CALF RAISES - PULSE - FULL - HOLD - FULL Finisher: ALTERNATING LATERAL LUNGE drop dumbbell! SUMO HOLD LATERAL LUNGE 1/2 SUMO Depending on the weight you have, perform with one or two dumbbells! Game face on! Let-s tackle this leg day!
Date: 2022-05-17

← TANGIBLE Triceps and Delts Workout / Strength - EPIC Heat - Day 16 - Caroline Girvan

DIAMOND Chest & Core Workout - Advanced - EPIC Heat - Day 18 - Caroline Girvan →

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Comments and reviews: 10

Solleza,
In this hot weather here I am inside of my room all sweating and struggling. Nevertheless, I am satisfied! Used different weight but used single 12kg most of the time! Thank you so much Caroline! All I need is to be consistent this month. I am seeing a little bit definition in my body and I am happy! Thank you! -- I finished this almost an hour because of bulgarian lunges, stopping, and changing of weights I really wanted to buy new set of weights so I will not struggle in changing them between sets.
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Maegan
Girl! I am on day 17 and my body has changed! WHere did you learn how to train? I have had so many great trainers but your results are apparent! My goal is to finish this program no matter how long it takes me and I am addicted!
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Archchi
I have back pain after hip thrusts i think my chair is too high, today i completed with good posture and got good number of reps. This is my last week with 4kg dumb bells. NExt with onwqrds ill move to 6kg!
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Elizabeth
With you taking your Christmas break, I started doing Epic Heat again. I am enjoying it so much this time around. I enjoyed it last time too but. I missed just straight strength training. Thanks Caroline!
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Jennifer
Killer leg I used 20 lb db set and 1 40lb db for thrust. Leg days are always so hard for me especially Bulgarian squat. I am slowly slowly finally getting it! Active cal 250.
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Ace
I fear leg day but I'll do it ofc to overcome the fear of leg day. No other way than to put one leg in front of the other on it lol. Thank you for the great workouts!
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Marie
Ohhh that was incredible caroline! I used 2x 25 pound dumbbells mostly but for my thrust I used 45 pound kettle bell & sumos &deadlifts 105lb on a bar
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kwangtos
This was my favorite of the series so far (never thought I'd say that about leg day. I like how slow and controlled the exercises are.
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Francisca
i have such a great time while i-m doing these workouts- i can see changes in my body and in my physical performance
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Sarah
This is now my go-to leg day! It manages to tick all the difficult (but oh-so-good) boxes. THANK YOU SO MUCH!
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