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30 minutes of intense isometrics and plyometrics combined for a very demanding lower body workout!! Quads, hamstrings, glutes, calves, core all ablaze!! Trisets... every 1st and 3rd exercise I are exactly the same!!! The timer will be on for 30 seconds per exercise, so each triset is 1 min 30 seconds in duration with 30 seconds rest in between each triset! For this leg session, you will need a dumbbell/pair of dumbbells (though I expect you won’t be using them a lot!), a wall for wall sits and your mat! The dumbbell I am using for your reference is 25kg. SUMO HOLD SUMO JUMP SUMO HOLD X1 LEG WALL SIT LATERAL POJO JUMP (same leg) X1 LEG WALL SIT (same leg) X1 LEG WALL SIT (switch leg) LATERAL POJO JUMP (same leg) X1 LEG WALL SIT (same leg) LUNGE TO FRONT KNEE DRIVE LUNGE HOLD (same leg) LUNGE TO FRONT KNEE DRIVE (same leg) LUNGE TO FRONT KNEE DRIVE (switch) LUNGE HOLD (same leg) LUNGE TO FRONT KNEE DRIVE (same leg) STAGGERED SQUAT HOLD STAGGERED SQUAT JUMP (same side) STAGGERED SQUAT HOLD (same side) STAGGERED SQUAT HOLD (switch) STAGGERED SQUAT JUMP (same side) STAGGERED SQUAT HOLD (same side) LATERAL LUNGE TO KNEE TUCK HOLD (same side) LATERAL LUNGE KNEE TUCK (same side) LATERAL LUNGE TO KNEE TUCK (switch) HOLD (same side) LATERAL LUNGE KNEE TUCK (same side) WALL SITCLOSE STANCE CROUCH ON TOES JUMP WALL SIT FORWARD LEAN LUNGE HOLD JUMP (same side) FWD LEAN LUNGE HOLD (same side) FORWARD LEAN LUNGE HOLD (switch) JUMP (same side) FWD LEAN LUNGE HOLD (same side) GLUTE BRIDGE JUMP HAMSTRING HOLD (same foot down) GLUTE BRIDGE JUMP (same side) GLUTE BRIDGE JUMP (switch) HAMSTRING HOLD (same foot down) GLUTE BRIDGE JUMP (same side) HIGH KNEES HOLD SQUAT ON TOES HIGH KNEES Finisher: 1 minute duration with beep every 10 seconds! SQUAT HOLD (TUCK JUMP ON BEEP)! You will feel the intensity within the first couple of minutes! Remember to breathe during the hold, and really explode during the dynamics portion! This 30 minute session is no joke!! But the best feeling after!! Cx This workout is complete with no jumping alternatives throughout. Below is a link to a 30 minute isometric lower body workout if you prefer completely no jumping, no dynamics with solely isometrics! Alternative: https://youtu.be/moaslAr2NQc 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 Optional Add-on: https://youtu.be/gPZ9gLiyUgE 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