ดาวน์โหลด "DROP IT LOW Leg Day - Compound Leg Workout | EPIC Heat - Day 33"

Drop it low! Going for depth on squats and lunges in this leg day! Lower body workout using compound movements to involve many muscles at the same time targeting the hamstrings, quads & glutes! A compound movement is basically any movement that involves more than one muscle group for example the squat! Quads, hamstrings, glutes, hip flexors but also your core and lower back! For this lower body workout you will need a pair of dumbbells and a yoga block/thick book! The dumbbells I am using are 12.5kg each! The timer will be on for a majority of the workout for 40 seconds of work, 20 seconds rest! The staple exercise (the front foot elevated lunges superset) will be 40/60! HEEL ELEVATED SQUATS HEEL ELEVATED SQUATS HEEL ELEVATED SQUATS FOOT ELEVATED LUNGE (40 seconds) DEADSTOP LUNGE (1 minute) FOOT ELEVATED LUNGE (40 seconds) DEADSTOP LUNGE (1 minute) SQUATS SQUATS SQUATS FOOT ELEVATED LUNGE (40 seconds) DEADSTOP LUNGE (1 minute) FOOT ELEVATED LUNGE (40 seconds) DEADSTOP LUNGE (1 minute) PAUSED RDL PAUSED RDL PAUSED RDL FOOT ELEVATED LUNGE (40 seconds) DEADSTOP LUNGE (1 minute) FOOT ELEVATED LUNGE (40 seconds) DEADSTOP LUNGE (1 minute) 1 1/2 REP STAGGERED RDL 1 1/2 REP STAGGERED RDL (switch) 1 1/2 REP STAGGERED RDL (switch) 1 1/2 REP STAGGERED RDL (switch) B/W FORWARD LEAN LUNGE (40 sec)FWD LEAN REAR STEP LUNGE (1 minute) B/W FORWARD LEAN LUNGE (40 sec) FWD LEAN REAR STEP LUNGE (1 minute) Finisher: 30/30/30... LATERAL LUNGE one side LATERAL LUNGE switch side PULSES (switch side) PULSES (switch side) ALTERNATING COSSACK SQUAT SUMO 1/2 REPS Yes, the glutes, hamstrings and quads really are targeted in this session! I incorporated the staple being the foot elevated lunge as it is one of my favourite for hip and hamstring flexibility, help with any imbalances, improve balance, increase core stability and the extra depth can allow for more glutes involved! I hope you love the staple superset too! Focus on easing into the depth and maintaining knee alignment during the lunges! 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 Optional Add-on: https://youtu.be/N9_11gKQGqM 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