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GIANT Lower Body Workout - Glutes, Quads, Hamstrings - EPIC III Day 47 - Caroline Girvan

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Rating: 4.0; Vote: 1

The hamstrings, glutes & quads hopefully are ready for an awesome workout! An action packed workout combining compound movements with all of the training methods we have been using throughout EPIC III! Isometrics, changing of tempo & range of movement and antagonist sets! The timer will be on for 30 seconds of work per exercise, with 4 exercises making up the 1 giant set! We then have 30 seconds rest in between each giant set! For this leg session, you will need a pair of dumbbells, your mat, a yoga block/think book and a chair for Bulgarian lunges! Oh yes-. We are going to work hard today! The dumbbells I am using for your reference are 15kg each. I also use 1 x 25kg for the sumo squats! Each giant set is performed for 2 sets! Where a giant set is all one side, the next giant set will be the opposite! HIGH SQUATS RDL 1/2 REP SQUATS 1/2 REP RDL BULGARIAN LUNGES STAGGERED RDL (same side) 1/2 REPS BULGARIAN LUNGE (same side) 1/2 REPS STAGGERED RDL (same side) ELEVATED LUNGE DEADSTOP LUNGE (same side) LUNGE PULSES (Same side) BODYWEIGHT REAR STEP (same side) SUMO DEADLIFT 1/2 REPS BODYWEIGHT 1/2 REPS! HOLD! FULL RANGE! HEEL ELEVATED SQUAT 1 1/2 REP! B/W 1/2 REP X1 SLOW SQUAT! BULGARIAN LUNGE (close stance) SLOW RISE (same side) BODYWEIGHT 1/2 REPS! (same side) FULL RANGE! (same side) FORWARD LEAN LUNGE 1/2 REP STAGGERED RDL (same side) LUNGE TO RDL (same side) REAR STEP TO BALANCE RDL (same side) B/W BULGARIAN LUNGE FORWARD LEAN HOLD! (Rise on beep every 10 seconds) PULSE! HAND TO FLOOR! Finisher! 30/30/30/30 SUMO DEADLIFT SQUAT SQUAT WALK 1/2 REP SUMO DEADLIFT SQUATS What a session to mark the final lower body workout of EPIC III! A combination of all of our favourite exercises formatted to challenge your strength, muscular endurance and determination! The finisher really will hit those hamstrings, glutes and quads at the same time!
Date: 2022-05-17

← PRODIGY Push Ups and Abs - Bodyweight Workout - EPIC III Day 46 - Caroline Girvan

GIANT Sets Upper Body Workout with Dumbbells - CORE - EPIC III Day 48 - Caroline Girvan →

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Comments and reviews: 7

Nancie
Well, well, well. Either CG has whipped me into fitness agility or this wasn't one of her killer WOs. It was fabulous but simply not challenging. Don't get wrong there is like a million bulgarian lunges, and squats but even with progressive weight overload, I simply found it easier. Probably coz there was no jumping, burpees or thrusters to keep the heart racing.
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Tony
Well did not manage to complete Epic 3 over Christmas, had about 2 weeks off from training. This was bloody super tough especially with 15kg each really struggled with this one. Appreciated the bodyweight sections. Thanks Caroline. Happy New Year.
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Als
this was great! loved that there were so many bodyweight combinations. at first I got scared thinking this is gonna be all hip thrust Lol. Definitely marking this as one of my favorite lower body workouts!
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Eleanor
Absolutely brilliant workout! Each one gets better and better-loved everything about this workout! Format, tempo, music, excellent instruction and cueing-thank you a million times over Caroline! --
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Heather
The Bulgarian split squat (close stance) until the end of this workout was insane on the quads and hamstrings! So challenging. I followed this with your 20-minute glute complex workout.
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Kerri
This workout is even better the second time around. It-s so challenging! Thank you for your dedication and hard work, Caroline! -
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pengi
Only three workouts after this one, and I'm done! Might have taken me 15 weeks instead of 10, but who's counting?
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