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IRONCLAD Calves & Quads - Dumbbell Leg Workout - EPIC Heat - Day 27 - Caroline Girvan

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Rating: 4.0; Vote: 1

Building strength and muscle in the quads and calves is the focus for this dumbbell leg workout! We strengthen our quads through so many movements aside from solely squats and lunges of course, such as renegade rows, push ups, standing, running, jumping! Building strength in the quads has many benefits to your overall training including mobility, balance and power but can help stabilise the knee joints and help reduce risk of injury to lower body. It is important to always listen to your body. This means stop immediately if you feel discomfort that is not related to the exercise. For this lower body workout, you will need a pair of dumbbells, a chair for Bulgarian lunges, a yoga block/book for heel elevated squats and your mat! The dumbbells I am using for your reference are 10kg each. The timer will be on for 40 seconds of work, 20 seconds rest for a majority of the workout, however there will be points where we will work through the 20 second period! There is a staple aimed towards the calves that will appear 5 times during the workout! HEEL ELEVATED SQUATS HEEL ELEVATED SQUATS HEEL ELEVATED SQUATS HEEL ELEVATED SQUATS Staple: SQUAT ROCKS SQUAT HOLD w/CALF RAISE STANDING CALF RAISES HIGH SQUAT w/ PAUSE HIGH SQUAT w/ PAUSE BODYWEIGHT 1/2 REP ELEVATE SQUATS BODYWEIGHT 1/2 REP ELEVATE SQUATS Staple: SQUAT ROCKS SQUAT HOLD w/CALF RAISE STANDING CALF RAISES BULGARIAN LUNGE x2 DB - x1 DB - BODYWEIGHT BULGARIAN LUNGE x2 DB - x1 DB - BODYWEIGHT (switch) Staple: SQUAT ROCKS SQUAT HOLD w/CALF RAISE STANDING CALF RAISES STAGGERED SQUAT x2 DB - x1 DB - B/W 1/2 REPS STAGGERED SQUAT x2 DB - x1 DB - B/W 1/2 REPS Staple: SQUAT ROCKS SQUAT HOLD w/CALF RAISE STANDING CALF RAISES CLOSER STANCE LUNGES x2 DB - x1 DB - B/W 1/2 REPS CLOSER STANCE LUNGES x2 DB - x1 DB - B/W 1/2 REPS Staple: SQUAT ROCKS SQUAT HOLD w/CALF RAISE STANDING CALF RAISES Quad burnout! Side step low squat 1/2 rep squats Side step low squat 1/2 rep squats Heel elevated squats 1/2 rep heel elevated squats! Oh yessssss! What a session! My quads were done after this!
Date: 2022-05-17

← HIGH CALIBRE Hamstrings, Back & Glutes Workout - EPIC Heat - Day 26 - Caroline Girvan

30 Min LEGIT Lats and Tricep Workout with Dumbbells - EPIC Heat - Day 28 - Caroline Girvan →

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Comments and reviews: 10

Lorena
I thought of leaving a comment the day after this workout to report how sore my legs are. They seem to be in okay shape but obviously there is some soreness involved. I feel Caroline has done a great job at building us up to this point. She has definitely given me enough capacity to handle high intensity, high volume and yet feel the progress with every workout
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Megan
I reached a HUGE milestone with this workout. Typically when Caroline uses 10kg, I am able to use 10lb. Today though, I used 20lb and worked through every move! Feeling so proud and accomplished right now! Thank you so so much Caroline. All your encouragement and positivity in your videos inspires me to push myself every day!
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Lucy
I knew this one would hurt- but I didn-t expect to enjoy it so much!
I love how the music always seems to kick in just when your legs are starting to burn like hellfire and you somehow find the strength to grit your teeth, swear a few times and KEEP SQUATTING -
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Archchi
Would be lying if i say this didnt kill my legs. vthe burnout session had me questioning my life choices but then i saw the shape of my butt in the mirror and kept going because it felt v good hahahahaha. But i completed it with only 2 extra breaks in between.
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Marianna
I used 7. 5 kg dombbells for this one. Body weight to finish the quads. I had no quads to finish at the end! Sweat was running down my nose and from my forehead into my eyes! My hands are still shaking as I'm typing this! Definitely one of my favorites!
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sport
You are amazing! I am in my 40's and because of you, my body is as if I was still in my 30s. THANK YOU, please keep it up. I am also a creative and I LOVE the style of your videos and how you coordinate color in everything!
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barbara
Turn 60 in two days and I pray that this Ironclad Quad workout makes me remember that I can still move and not in a recliner watching TV! Thanks again Sweet Girl. You are an Angel sent by God!
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Melissa
I have motivation to this program everyday because of my little kid. My kid already knew when the video finished and always said -mom you finished? You did great mom! -
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crystal-
I-m a bit worried this is going to make my calves bigger I might have to skip this workout cause I want skinner calves but still gonna do the ones the next day!
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Karen
Every time I press play I know it-s going to hurt. I-m definitely doing more reps now and deeper squats. I love feeling stronger. This woman ---
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