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BIG-TIME Bulgarian Lunges - Leg Day Workout - EPIC Endgame Day 47 - Caroline Girvan

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Rating: 4.0; Vote: 1

Ready to surprise yourself? A full workout dedicated to mostly Bulgarian lunges! Yes, mostly Bulgarian lunges though I think you will be surprised as how much variation there is! We perform each superset only the once per side so every superset is different! Throughout this workout, and every workout I ever share, it is important to make it YOUR own workout. In this case, it relates to the depth of your lunge, the distance of your foot in relation to the chair and where you hold the dumbbells! I tend to have my foot slightly more away than others, or you may feel more comfortable with foot further away than me during the standard Bulgarian lunges. It is important to keep the following in mind though throughout: - Front foot straight and inline with thigh so toes facing forward and not off set. - Back is straight throughout. This applies to forward leaning version. Tilt forward from the hips but still keep that chest open, shoulders back and down. - EASE into the depth. Please don-t just -drop- into the lunge. Take your time and go at your own pace throughout! - Depending on the weights you have access to, you may prefer 1 dumbbell if I use 2, or you may want to use 2 dumbbells if I drop to 1. - During the holds, ensure your are breathing and try to relax your breath as best you can! - And most importantly, try to enjoy it! It is over quickly and you will be surprised! The timer will be on for a majority of the workout 30 seconds of work, followed by another 30 seconds of work of a variation of previous movement, we will then have 30 seconds rest! We perform each superset on one side, rest for 30 seconds then repeat the opposite side! The staple of bodyweight forward lean Bulgarian lunges will appear 4 times in total and it will be the full 60 seconds per side with 30 seconds rest in-between! It will all be shown clearly on the screen for you to follow along! All you will need is a pair of dumbbells, a chair or bench and a yoga block for the finisher! Please ensure you have a staple chair or bench or even sofa to perform these Bulgarian lunges. You could injure yourself if the chair or structure you are placing your foot on moves or tips over. The dumbbells I am using for reference are 2 x 10 kg dumbbells! As with most of the workouts I share, typically we use 2 dumbbells towards the beginning then as we progress through the workout we will use 1 dumbbell or bodyweight only! STAPLE (1 minute per side) FORWARD LEAN SWITCH SIDE! SLOW ECCENTRIC SLOW CONCENTRIC (same side) SLOW ECCENTRIC (switch) SLOW CONCENTRIC (same side) X2 DUMBBELL REGULAR BODYWEIGHT ONLY (same side) X2 DUMBBELL REGULAR (switch) BODYWEIGHT ONLY (same side) STAPLE (1 minute per side) FORWARD LEAN SWITCH SIDE! HOLD x2 DUMBBELLS HOLD BODYWEIGHT ONLY! HOLD x2 DUMBBELLS (switch) HOLD BODYWEIGHT ONLY! PAUSED x2 DUMBBELLS PAUSED BODYWEIGHT ONLY! PAUSED x2 DUMBBELLS PAUSED BODYWEIGHT ONLY! STAPLE (1 minute per side) FORWARD LEAN SWITCH SIDE! RDL TO BULGARIAN LUNGE SWITCH HAND! RDL TO BULGARIAN LUNGE SWITCH HAND! RDL! SWITCH HAND! RDL! SWITCH HAND! STAPLE (1 minute per side) FORWARD LEAN SWITCH SIDE! CLOSE STANCE x1 DUMBBELL BODYWEIGHT 1/2 REPS! CLOSE STANCE x1 DUMBBELL BODYWEIGHT 1/2 REPS! 21s BOTTOM - TOP - FULL! (20/20/20) 21s BOTTOM - TOP - FULL! (20/20/20) FINISHER! FWD LEAN FOOT ELEVATE LUNGE 25 per side! When you finish, take a moment to appreciate what you have just done! A leg workout predominately Bulgarian lunges! Let-s rock these lunges!
Date: 2022-05-17

← UNBREAKABLE Upper Body Workout - Shoulders, Chest & Triceps - EPIC Endgame Day 46 - Caroline Girvan

PERFECT Push Ups and Abs Workout - Bodyweight - EPIC Endgame Day 48 - Caroline Girvan →

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Comments and reviews: 10

Evelyn
Actually blown away by this workout. Like most people, I didn-t like Bulgarian lunges before endgame - they-re really hard and I don-t like the way my foot feels on the chair. But as endgame progressed I noticed myself enjoying them more, the range of movement and the way your leg heats up after a set in a really satisfying way! Still, a full workout seemed like a stretch, but I have to say this was so masterfully put together it was one of my favourites! The 1 minute format with 30s breaks made it super manageable and the 30s switch was super helpful mentally to make the sets feel shorter (especially after those minute long staples. And after the first 15 mins it actually got easier as my muscles eased into the movements. Wow!
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Stephanie
I have to say, from the whole series this is the only workout I haven-t liked! Bulgarian lunges are my least favorite exercise so to have a whole workout dedicated to them was like hell for me. I have thoroughly enjoyed every single other workout but this one I changed pretty much everything. I did the staple and maybe the first round of them but other than that I did normal lunges and RDLs
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Christina
Class dismissed! Hahahaha! You are giving us a memorable ending to this EPIC Endgame! I'm still sore from yesterday's upper body, and I might be going into a contraction device after today. Not really, but I love that -hurt so good- feeling! Thanks, again, Caroline!
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vylia
What a fun workout! I was indeed surprised! I love Bulgarian lunges because they were challenging when I started my fitness journey, but they taught me to focus and became a must for me. Great movements; the 21's were super hard but worth it. Thanks, Caroline!
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Tony
This was super super tough, the lunge holds with 10kg each I kept having to pause and throughout the whole lot actually. I welcomed the bodyweight only exercises, really found good depth with the lunges. Thank you Caroline
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Eileen
Wow! At almost 60 years old I was able to keep up! Didnt think I could but gave it a go and accomplished it! My glutes and hams were on fire the next morning though! Think I will give them a rest today!
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Sara
This was my favorite leg day so far! So challenging. I loved the staple, the weights then body weight pattern, and then the finisher almost killed me (in a good way!
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Olivia
This was surprisingly enjoyable! I had partly been dreading starting this workout when I saw it was Bulgarian lunges, but it indeed is completely doable!
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Justyna
My favourite now and last year I wasn't even able to do 2 full body weight. I'm so so stronger now. Thinks Caroline x
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Angi
This was one I was so worried I would hate -. But I loved it! It was awesome and I feel great now that it-s finished: )
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