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DROP IT LOW Leg Day - Compound Leg Workout - EPIC Heat - Day 33 - Caroline Girvan

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Rating: 4.0; Vote: 1

Drop it low! Going for depth on squats and lunges in this leg day! Lower body workout using compound movements to involve many muscles at the same time targeting the hamstrings, quads & glutes! A compound movement is basically any movement that involves more than one muscle group for example the squat! Quads, hamstrings, glutes, hip flexors but also your core and lower back! For this lower body workout you will need a pair of dumbbells and a yoga block/thick book! The dumbbells I am using are 12. 5kg each! The timer will be on for a majority of the workout for 40 seconds of work, 20 seconds rest! The staple exercise (the front foot elevated lunges superset) will be 40/60! HEEL ELEVATED SQUATS HEEL ELEVATED SQUATS HEEL ELEVATED SQUATS FOOT ELEVATED LUNGE (40 seconds) DEADSTOP LUNGE (1 minute) FOOT ELEVATED LUNGE (40 seconds) DEADSTOP LUNGE (1 minute) SQUATS SQUATS SQUATS FOOT ELEVATED LUNGE (40 seconds) DEADSTOP LUNGE (1 minute) FOOT ELEVATED LUNGE (40 seconds) DEADSTOP LUNGE (1 minute) PAUSED RDL PAUSED RDL PAUSED RDL FOOT ELEVATED LUNGE (40 seconds) DEADSTOP LUNGE (1 minute) FOOT ELEVATED LUNGE (40 seconds) DEADSTOP LUNGE (1 minute) 1 1/2 REP STAGGERED RDL 1 1/2 REP STAGGERED RDL (switch) 1 1/2 REP STAGGERED RDL (switch) 1 1/2 REP STAGGERED RDL (switch) B/W FORWARD LEAN LUNGE (40 sec)FWD LEAN REAR STEP LUNGE (1 minute) B/W FORWARD LEAN LUNGE (40 sec) FWD LEAN REAR STEP LUNGE (1 minute) Finisher: 30/30/30. LATERAL LUNGE one side LATERAL LUNGE switch side PULSES (switch side) PULSES (switch side) ALTERNATING COSSACK SQUAT SUMO 1/2 REPS Yes, the glutes, hamstrings and quads really are targeted in this session! I incorporated the staple being the foot elevated lunge as it is one of my favourite for hip and hamstring flexibility, help with any imbalances, improve balance, increase core stability and the extra depth can allow for more glutes involved!
Date: 2022-05-17

← GIANT KILLER Upper Body Workout - Arms, Chest, Back, Shoulders - EPIC Heat - Day 32 - Caroline Girvan

FEROCIOUS Full Body Workout - Pyramid Timed Training - EPIC Heat - Day 34 - Caroline Girvan →

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Comments and reviews: 10

Matthew
Hi everyone. it is my 61st birthday tomorrow. so I can celebrate my last day of being 60 with this brilliant lower body workout! Lots of elevated lunges today I think! Lunges are such a great leg exercise! Have fun everyone! Thank you, Caroline! Matthew
PS. a bit later. just finished and loved the workout. especially the staple! Those elevated dead stop lunges were just killing! And, Caroline. what beautiful, subtle colour coordination today. just so lovely!
But what I really must say is thank you to all the lovely people who have sent me such lovely birthday messages! We are the most wonderful community of people! Where else on social media is there any other group to compare with us! Caroline is the best. and we are all the best too! Have a great workout everyone! Matthew
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Marianna
To be honest, with my new 9 kg dumbbells, I'm scared of Caroline's workouts. First, I did her ab video, and my abs are sore now. Then I did a lower body workout, and my glutes and quads are aching. Yesterday, I did the upper body workout, and my chest is hurting, So I'm curious to take photos of myself at the end of the program and compare them with my before photos. Let's see how much gain all this pain will give. Added this one to my favorites. Thanks, Caroline!
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Barney
EVERY SINGLE ONE - around 33% in I think I'm not going to get through this. then I just push through to half-way and then of course you can't give up and waste the work done. I lost 7 kg for my wedding on 29th May thanks to CG and diet but of course put it all back on and been off and on with HEAT. Back on it from today, 7kg to lose by Xmas, just in time for a mince pie!
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Corinne
I-m a couple months late starting the Epic Heat workouts. I-ve never felt stronger and had my ass kicked (in a good way! Tomorrow is 52 revolutions around the sun for me and I-m so happy to have found these workouts, they work so well for the injuries I-ve accumulated over the years. Caroline you are the best! Such an inspiration and motivating -
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Ember
I can't believe I made it this far! Caroline thank you for making your videos aesthetically pleasing and not focusing your videos around -click bait - titles or about body looks, too many fitness influencers are hooking people in with how you are going to look but it's about how you FEEL and how much stronger you become. Thank you!
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Chany
This is my second workout out with you caroline. and I have no words. haven't sweated so good from a strength workout in a long long time. thanks so so much. and the pain is so sweet. --
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EmeSantosH
Day 33 - on 7/9/2021 Thank you so much! You are Amazing! I hope you can Keep Doing this Amazing kind of Program for us! Cheers From Dominican Republic. Cheers! Take Care.
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Christian
Me, before the workout: yes! I get to rest at each -stop- in the deadstop lunges! This should be easy!
Me after the lunge: what this pain
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Kersten
I've never been so sore! I've been doing your workouts for months and this one put me out of service (ha ha) for 4 days. Worst pain ever!
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Elisheba
Hey Caroline. My physio suggested I don't do any lunges due to my knee injuries. What do you suggest I do instead? Thank you
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