Unduh "SUPREME Superset Leg Workout with Dumbbells | EPIC Heat - Day 47"

Supersets! Partial reps! Dumbbells! Bodyweight! Isometrics! Burn out! You know your quads, hamstrings and glutes will all be working hard and growing stronger with compound movements and single leg exercises supersets! For this lower body workout you will need a pair of dumbbells, a chair for Bulgarian lunges and a yoga block/thick book is optional to deepen the depth of lunges! The dumbbells I am using for your reference are 12.5kg each! There is a staple of Romanian Deadlift supersets throughout this workout however this superset only appears 3 times in total! Staple: RDL FULL RANGE! 1 1/2 REPS! HEEL ELEVATED SQUATS 1 1/2 REPS! HEEL ELEVATED SQUATS 1/2 REPS BODYWEIGHT! BULGARIAN LUNGE FULL RANGE X1 DUMBBELL FULL RANGE (same side) FULL RANGE (switch) X1 DUMBBELL FULL RANGE (same side) Staple: RDL FULL RANGE! 1 1/2 REPS! FOOT ELEVATED LUNGE x2 DB BODYWEIGHT ONLY! (same side) FOOT ELEVATED LUNGE x2 DB (switch) BODYWEIGHT ONLY! (same side) RDL ON CHAIR x1 DUMBBELL QUAD LUNGE BODYWEIGHT ONLY! RDL ON CHAIR x1 DUMBBELL (switch) QUAD LUNGE BODYWEIGHT ONLY! Staple: RDL FULL RANGE!1 1/2 REPS! HIGH SQUATS w/ PAUSE 1/2 REPS X1 DUMBBELL! HIGH SQUATS w/ PAUSE 1/2 REPS X1 DUMBBELL! BULGARIAN BODYWEIGHT FWD LEANUPRIGHT HOLD! (same side) BULGARIAN BODYWEIGHT FWD LEAN UPRIGHT HOLD! (same side) Finisher: ELEVATED REAR STEP LUNGE SWITCH! ALTERNATING REAR STEP! Slow and controlled as with all of the strength focused workouts! It is possible to always ‘adapt’ or ‘tweak’ movements to increase difficulty and intensity such as; During RDLs, pushing hips back even more, opening chest more, keeping dumbbells closer to body, greater depth therefore deeper stretch on hamstrings and of course increasing weight! During Bulgarian lunges, relaxing into it will allow for even deeper lunge depth! These are some a few wee points to think about during these movements! Slow it down, as big range of movement you can and your legs will thank you!! Cx To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://www.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://www.youtube.com/watch?v=Wf7BDS2KHGs 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 Optional Add-on: https://www.youtube.com/watch?v=nxf8pGmNsVg 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://www.facebook.com/unsupportedbrowser ▶ Private Facebook Group: https://www.facebook.com/unsupportedbrowser Equipment I Use: ▶ 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] 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.