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RESILIENT LEG DAY WORKOUT - Lower Body Complexes - Dumbbells - EPIC III Day 7 - Caroline Girvan

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Rating: 4.0; Vote: 1

Prepare for total leg annihilation with complexes all performed at a slow pace to minimise momentum and promote great form and full range relevant to you! The quads, hamstrings, glutes and calves will be involved throughout this session that will leave you finished feeling very accomplished! Each complex is 3 minutes duration with 30 seconds rest inbetween! For this intense session, you will need a pair of dumbbells, your mat, a chair for Bulgarian lunges and a yoga block or thick book (however you can absolutely perform this workout without elevating the heels or entire foot! The dumbbells I am using for your reference are 12. 5kg each! HEEL ELEVATED SQUATS x10 1 1/2 REP RDL x10 ELEVATED DEADSTOP LUNGE x10 BODYWEIGHT LUNGE x20 ELEVATED DEADSTOP LUNGE x10 BODYWEIGHT LUNGE x20 CALF RAISES x20 SQUAT ON TOES x10 STATIC LUNGE x20 BODYWEIGHT CALF RAISE LUNGE x20 STATIC LUNGE x20 BODYWEIGHT CALF RAISE LUNGE x20 ---QUAD FOCUS BULGARIAN LUNGE x10 SAME LEG RDL x 10 QUAD FOCUS BULGARIAN LUNGE x10 SAME LEG RDL x 10 CURTSEY LUNGE TO LUNGE x10 SWITCH SIDE! 1 1/2 REP HEEL ELEVATED SQUATS x10 1/2 REP BODYWEIGHT SQUATS x20 BODYWEIGHT BULGARIAN LUNGE x15 SWITCH SIDE! FINISHER! 30/30/30 SQUAT ROCKS! CALF RAISE SQUAT HOLD! SQUAT ROCKS! --- During this complex, TAKE IT SLOW! It is not important how many sets you get through in the 3 minutes. What is important is that you focus on keeping chest open, hips back and feel that stretch in the hamstrings during the RDLs. During the quad focused Bulgarian lunges, think about extending the front leg so you push foot into floor and lift using the quads. Complexes as I perform them is not about as many reps as possible. This approach, particularly when lifting weights, has the possibility to have a negative effect on the quality of the reps and also if using heavier weights could lead to increase risk of injury. There are certified movements I know to perform slower and others I am comfortable to perform at a slightly faster pace. This workout is quality reps, performing each exercise to the best of your ability and promoting the mindset to push through! I was soaked in sweat by the end of this! And I absolutely loved it all! I have no doubt you will too!
Date: 2022-05-17

← FUNDAMENTAL Back, Biceps and Core Workout - Dumbbells - EPIC III Day 6 - Caroline Girvan

UPPER BODY DESTROYER Workout - Shoulders, Chest, Triceps - EPIC III Day 8 - Caroline Girvan →

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Comments and reviews: 10

Teefness
I-m late to this party- I-ll be doing this workout tomorrow and I-m glad to have all this feedback so I can prepare ahead of time. I just did the back/bicep/core workout and was planning on doing some walking/jogging later tonight but think I-ll back off on the intensity or do something different to get my cardio in for the day.
Update: oh me oh my! This was a toughie! All those lunges nearly killed me- I-m not sure what my legs will feel like tomorrow. Thankful for an upper body focus tomorrow!
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Shivanjali
Omg! These are new exercises for me but I enjoyed it very very much. Thank you for doing so much effort to put your workouts here! It feels really great to do new workouts everyday, makes me feel accountable to each day! Am on day 7, already feeling stronger! Challenging but getting there. Thanks Caroline--
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Rebecca
This was definitely the most challenging of all of her leg workouts (it looked like I was doing -fast feet- during the finisher, my legs were shaking so much) The most challenging of all of her workouts? I'd have to say it might be a three- way tie to her last EMOM of both Epic I and Epic II: )
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Cathy
Good grief Caroline! Yowza! I considered myself quite fit and I lean into workouts that hurt, but I'm going to have to build up to doing this workout as demonstrated. You are a beast that I aim to equal.
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Dina
This was hell intense! Eventhough i-ve done all the epic-s prog before this epic III i had to take a few pauses as my legs were shaking like hell. Proud of myself for not stopping through halfway! -
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Kim
Oh my days what was that! This has to be the most challenging leg Day for a while. Those lunges and Bulgarians were brutal. Now I'm feeling that post workout high yet my legs are like jelly -
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sarah
Omg this was a leg destroyer alright! Loved how challenging it was my legs was shaking during the workout and after I certainly gave them a nice stretch love these workouts Caroline
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Amy
Awesome workout! I remember when I first started 9 months ago, i had to hold on to the wall to do a bulgarian. Now im using 2 15lb dumbbells! Progressive overload, baby! --
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gwen
Reading all the comments, I realize too late now, It wasn't a good idea to try out my new 6kg dumbbells. Should've kept the 4 kg instead.
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Sraddha
I couldn't even finish the entire workout. but I did my best. even after stopping halfway through. my legs became jellyyyyyy-
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