Unduh "DEPLETED Lower Body Workout / Leg Day | EPIC Heat - Day 3"

30 exercises to work through all focused on the lower body! A mixture of bodyweight and use of dumbbells to help build strength, endurance, muscle and resilience! For this workout, you will need a pair of dumbbells and your mat. I am using a yoga block but this is completely optimal as you can simply complete workout without this and keep both feet on floor. If you don’t have a yoga block, you can use a thick book. The dumbbells I am using are 15kg each. It is important that you go at a pace that suits YOU! You may go at a slower pace than me or complete more reps than me depending on the weight you are using etc. Every exercise is different! However a no repeat workout doesn’t mean it’s any easier! With careful positioning of the exercises you can get so much more work done! The timer will be on for 45 seconds of work per exercise, 15 seconds rest! 15 seconds is not a lot of time between the exercises so keep mat nearby! However you will see me taking afew extra seconds to get into position to ensure I feel comfortable in position and am safe to proceed! FORWARD STEP ALTERNATING LUNGES HEEL ELEVATED SQUATS (x2 dumbbells) 1/2 SQUATS (bodyweight) UNEVEN SQUAT UNEVEN SQUAT SQUAT TO ALT REVERSE LUNGE 10 x LUNGE TO SWITCH ELEVATED KNEEL TO KNEE TAP ELEVATED KNEEL TO KNEE TAP FWD LEAN LUNGE FWD LEAN LUNGE DEADSTOP LUNGE DEADSTOP LUNGE 3 WAY STANCE SQUAT HOPS 1 1/2 REP RDL CLOSE SQUAT TO RDL STAGGERED RDL TO LUNGE STAGGERED RDL TO LUNGE SQUAT THRUSTER SUMO SQUAT NARROW TO WIDE SQUAT TO HAND TAP KNEEL TO JUMP TO SQUAT JUMP LATERAL LUNGE 3 POINT REAR LUNGE TAP 3 POINT REAR LUNGE TAP LUNGE HOLD ON TOES LUNGE HOLD ON TOES ELEVATED CURTSEY LUNGE ELEVATED CURTSEY LUNGE HANDS BURPEE W/ 2 SQUAT JUMPS Finisher: A good wee dumbbell squat drop set! 30 seconds each of the following: Squats x 2 dumbbells Squats x 1 dumbbell Squats bodyweight And finally... 15 seconds of squat pulses! You will literally feel the lactic acid build up! Embrace the burn!! Cx To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://carolinegirvan.com where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset! Always ensure you warm up before any workout, here is my new EPIC Heat Warm Up Routine: https://youtu.be/Wf7BDS2KHGs Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1 Add-ons: https://youtu.be/gm4zVOaj37E My Other FREE Workout Programs EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ Join The Community ▶ Instagram: https://instagram.com/carolinegirvan ▶ Private Facebook Group: https://facebook.com/groups/carolinegirvan Equipment I Use: ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan Business Enquiries: ▶ Email: [email protected] Caroline Girvan PO BOX 115 County Antrim Northern Ireland BT38 8WB 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. Disclaimer: As an Amazon Associate I earn from qualifying purchases