ดาวน์โหลด "INTENSIVE Quads and Calves Workout / LEG DAY | EPIC Heat - Day 43"

Quads and calves combo full of compound movements, isometrics, and fun supersets that will challenge your quads and calves to leave you feeling seriously accomplished and legs worked! For this lower body workout, you will need a pair of dumbbells, a wall for some wall sits (and for balance during single leg calf raises) and your mat. A yoga block/ step/ thick book is optional to increase focus on the quads! The dumbbells I am using for your reference are 15kg each. The timer will be on for 40 seconds per exercise! However, during the calf specific portions, we will be working during the 20 seconds period! HEEL ELEVATED SQUATS HEEL ELEVATED SQUATS HEEL ELEVATED SQUATS CLOSE LUNGES CLOSE LUNGES (switch) CLOSE LUNGES (switch) CLOSE LUNGES (switch) HIGH SQUATS HIGH SQUATS CALVES CIRCUIT: SINGLE LEG CALF RAISES PULSE SAME LEG FULL RANGE SINGLE LEG CALF RAISES (switch) PULSE SAME LEG FULL RANGE DOUBLE CALF RAISE (1 minute) 1/2 REP STAGGERED SQUAT 1/2 REP STAGGERED SQUAT (switch) 1/2 REP STAGGERED SQUAT (switch) 1/2 REP STAGGERED SQUAT (switch) SUPERSETS: 1 1/2 REP HEEL ELEVATED SQUATS 1 MINUTE WALL SIT (dumbbells optional) 1 1/2 REP HEEL ELEVATED SQUATS 1 MINUTE WALL SIT (dumbbells optional) 1 1/2 REP HEEL ELEVATED SQUATS 1 MINUTE WALL SIT (dumbbells optional) CALVES CIRCUIT: SINGLE LEG CALF RAISES PULSESAME LEG FULL RANGE SINGLE LEG CALF RAISES (switch) PULSESAME LEG FULL RANGE DOUBLE CALF RAISE (20 seconds) PULSES(20 seconds) FULL RANGE (20 seconds) Finisher: 1/2 REP ELEVATED SQUATS SQUAT ROCKS 1/2 REP ELEVATED SQUATS SQUAT ROCKS 1/2 REP ELEVATED SQUATS My legs felt amazing after this! Fatigued but strong! I am sure tot will smash these 30 minutes! Enjoy the finisher!!! 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=rma9n_xL1i0 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.