Herunterladen "EPIC LEG DAY - Dumbbell Leg Workout | EPIC III Program Day 1"

EPIC LEG DAY let’s go!!! It’s all in today’s session! The quads! Hamstrings! Glutes! 40 minutes of tension on the lower body! For this leg session you will need a pair of dumbbells, your mat and a yoga block to elevated heels and feet however this is optional! The dumbbells I am using for your reference are 15kg each. I also use a lighter weight of x1 dumbbell at 8kg for the staple! The timer will be on throughout this entire workout for 40 seconds each exercise and 20 seconds rest! Every exercise will be performed for 2 sets, and even if it is unilateral exercises, it will be 2 sets per side! The staple exercise involves one set per side. I use a lighter weight for this movement but if you feel your lower back, pease drop to bodyweight only. I reduce to bodyweight only on the last sets of the staple. SQUATS SQUATS STATIC LUNGE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: KNEELING TO SQUAT (ONE SIDE) SWITCH SIDE! HEEL ELEVATED SQUATS HEEL ELEVATED SQUATS FORWARD LEAN DUMBBELL TAP LUNGE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: KNEELING TO SQUAT (ONE SIDE) SWITCH SIDE! STAGGERED SQUATS SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! LATERAL LUNGES LATERAL LUNGES STAPLE: KNEELING TO SQUAT (ONE SIDE) SWITCH SIDE! RDL (x 2 DUMBBELLS) RDL (x 2 DUMBBELLS) 1/2 REP RDLS (x 1 DUMBBELL) 1/2 REP RDLS (x 1 DUMBBELL) STAPLE: KNEELING TO SQUAT (ONE SIDE) SWITCH SIDE! X5 PULSE GOBLET SQUATS TO STAND X5 PULSE GOBLET SQUATS TO STAND BODYWEIGHT ELEVATE REAR LUNGE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: BODYWEIGHT!! KNEELING TO SQUAT (ONE SIDE) SWITCH SIDE! Finisher: 1 minute burnout!!! SQUAT TO ALTERNATING REAR LUNGE! What a way to kick off the next 10 weeks!! Congratulations in advance to you for completing day 1!!! 49 to go!! 👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼 Cx Always ensure you warm up before any workout. Here’s my NEW EPIC 5 Min Warm Up Routine: https://www.youtube.com/watch?v=JOoIsy8SX4c Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://www.youtube.com/c/carolinegirvan?sub_confirmation=1 Here’s today’s optional add-on: https://www.youtube.com/watch?v=VKXozqD0KWA FREE EPIC III Program Guide and Schedule: https://www.carolinegirvan.com/ EPIC III Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7 Join The Caroline Girvan Community ▶ Instagram: https://www.facebook.com/unsupportedbrowser ▶ Private Facebook Group: https://www.facebook.com/unsupportedbrowser My Amazon Stores ▶ My Amazon UK Page: https://www.amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://www.amazon.com/shop/carolinegirvan ▶ Business Enquiries Email: [email protected] Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.