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PROPER Leg Day Workout with Dumbbells - EPIC Endgame Day 1 - Caroline Girvan

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Rating: 4.0; Vote: 1

Exactly as it says- it-s all about the legs and a PROPER good leg day! This is day 1 and we will be completing mainly compound movements to recruit more muscles, so we work a lot of muscles even though this workout consists of a smaller number of exercises! These are my favourite key exercises for the legs- over the next few weeks will come so many variations and formats! The staple is high squats! Lower slowly, gaze straight ahead and chest up throughout! Avoid excessive jarring of those knees at the top! All you will need for this leg day workout is a pair of dumbbells, a yoga block and your mat for cool down! The dumbbells I am using for your reference are 10kg each! A longer duration per exercise however that will not necessarily mean more reps completed- you will notice I am focused on each rep and taking it slow and to the best range of motion I can whilst controlling the movement- and no jerking! No excessive locking out of knees at top of movement. Aim for smooth transition between the rising and lowering portions. You will also notice during the RDLs, I really slow this down. 60 seconds is a long duration so pace yourself but use this opportunity to really -feel- the hamstrings lengthen and aim to increase the stretch gently with each rep but retracting shoulders even more, chest more proud, hips back & up! The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween! HEEL ELEVATED SQUAT HEEL ELEVATED SQUAT RDL RDL STAPLE: HIGH SQUAT LUNGE SWITCH SIDE! FOOT ELEVATED LUNGE (switch side) SWITCH SIDE! STAPLE: HIGH SQUAT STAGGERED RDL SWITCH SIDE! 1/2 REP STAGGERED RDL (switch side) SWITCH SIDE! STAPLE: HIGH SQUAT LUNGE TO RDL SWITCH SIDE! LUNGE TO STAGGERED SQUAT SWITCH SIDE! STAPLE: HIGH SQUAT BODYWEIGHT LUNGE SWITCH SIDE! FOOT ELEVATED BODYWEIGHT LUNGE SWITCH SIDE! FINISHER: x100 BODYWEIGHT HEEL ELEVATED SQUATS! IMPORTANT: You will notice I complete the 100 rep finisher in my own time. I pause when I feel my next rep will not be performed correct and even though aiming to complete a number of reps, I am under no pressure to complete in one go. I would stress the importance to perform this to suit you. Options include to complete the reps in a time that suits you so this may be slightly quicker than me or longer. Or you may wish to follow me and complete as many as you can with great form and simply finish with me irrelevant of number of reps reached. This advice applies to every finisher within the EPIC Endgame workouts. This was a lot of reps within the 40 minutes so I will be resting my legs with just a relaxed walk today- so I am feeling ready for glutes on Wednesday!
Date: 2022-05-17

← 20 Minute Christmas Strength & Cardio Workout - Caroline Girvan

BOLD Upper Body Workout with Dumbbells - EPIC Endgame Day 2 - Caroline Girvan →

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Comments and reviews: 10

Mariana
First of all I want to thank you for your sharing so much with us and helping us! I need to workout for a matter of health. Though I-m in good shape I need a serious commitment due to a surgery on my foot. Which programe would you suggest me, so I could stick to one and not waste time jumping from one programe to the other. Thanks so much from the bottom of my heart. I cannot change fast from one lunge to the other due to pain on my foot
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Ana
day 1: hell. havent worked out in a month or two and jumping to Caroline was a def a challenge i am willing to take. I have previously done one of the EPIC workouts and felt stronger so im really excited to commit to one of carolines workouts once again. gonna try my best to not cheat though tomorrow will be fun to walk. luckily its arms day tomorrow.
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Cristina
Round 2 started today: it was so good I am doing the whole program one more time. I am using heavier weight and have more stamina ( I think)
Thank you so much
Caroline for such a comprehensive and thorough program that really helps us achieve our fitness goal.
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Madi
his workout was insane. I did lunges without dumbells and couldn't complete 100 squats, so I settled for 50. It's the first time I've worked out in a long time. I'll be gentle with myself.
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Stephanie
Just starting today to tone up for a wedding I-m going too, not mine - absolutely love your workouts Caroline. Can-t wait to see my results after 10 weeks. Todays my day 1.
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Chels
I only just found Caroline and this challenge! I really wanted to start this tomorrow but was wondering if the videos will still be available. Can anyone confirm?
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Dasha
Puddle of sweat! Those half rdl-s had my legs quivering! I was so happy when I looked up and saw yours were too-it was the push I needed to not hit pause.
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Nicole
I just finished my day 1 work out and it was great my legs were shaking -. Even managed to pop in 20 minutes cardio after. Great work out!
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Jessica
Does anyone know what brand her shorts are here? and her orangey ones that she wears? They might be Lululemon, but they're not Nike?
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Moselle
I'm trying to burn that last 5 pounds and lean out but it's proving challenging! Going to stick to this program and try again!
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