Скачати "RESILIENT LEG DAY WORKOUT - Lower Body Complexes - Dumbbells | EPIC III Day 7"

Prepare for total leg annihilation with complexes all performed at a slow pace to minimise momentum and promote great form and full range relevant to you! The quads, hamstrings, glutes and calves will be involved throughout this session that will leave you finished feeling very accomplished! Each complex is 3 minutes duration with 30 seconds rest inbetween! For this intense session, you will need a pair of dumbbells, your mat, a chair for Bulgarian lunges and a yoga block or thick book (however you can absolutely perform this workout without elevating the heels or entire foot)! The dumbbells I am using for your reference are 12.5kg each! HEEL ELEVATED SQUATS x10 1 1/2 REP RDL x10 ELEVATED DEADSTOP LUNGE x10 BODYWEIGHT LUNGE x20 ELEVATED DEADSTOP LUNGE x10 BODYWEIGHT LUNGE x20 CALF RAISES x20 SQUAT ON TOES x10 STATIC LUNGE x20 BODYWEIGHT CALF RAISE LUNGE x20 STATIC LUNGE x20 BODYWEIGHT CALF RAISE LUNGE x20 ***QUAD FOCUS BULGARIAN LUNGE x10 SAME LEG RDL x 10 QUAD FOCUS BULGARIAN LUNGE x10 SAME LEG RDL x 10 CURTSEY LUNGE TO LUNGE x10 SWITCH SIDE! 1 1/2 REP HEEL ELEVATED SQUATS x10 1/2 REP BODYWEIGHT SQUATS x20 BODYWEIGHT BULGARIAN LUNGE x15 SWITCH SIDE! FINISHER! 30/30/30 SQUAT ROCKS!CALF RAISE SQUAT HOLD! SQUAT ROCKS! *** During this complex, TAKE IT SLOW! It is not important how many sets you get through in the 3 minutes. What is important is that you focus on keeping chest open, hips back and feel that stretch in the hamstrings during the RDLs. During the quad focused Bulgarian lunges, think about extending the front leg so you push foot into floor and lift using the quads. Complexes as I perform them is not about as many reps as possible. This approach, particularly when lifting weights, has the possibility to have a negative effect on the quality of the reps and also if using heavier weights could lead to increase risk of injury. There are certified movements I know to perform slower and others I am comfortable to perform at a slightly faster pace. This workout is quality reps, performing each exercise to the best of your ability and promoting the mindset to push through! I was soaked in sweat by the end of this! And I absolutely loved it all!! I have no doubt you will too!!! Cx Always ensure you warm up before any workout. Here’s my NEW EPIC 5 Min Warm Up Routine: https://www.youtube.com/watch?v=JOoIsy8SX4c 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 Here’s today’s optional add-on: https://www.youtube.com/watch?v=gd7iOXJHvFw EPIC III Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7 Join The Caroline Girvan Community ▶ Instagram: https://www.facebook.com/unsupportedbrowser ▶ Private Facebook Group: https://www.facebook.com/unsupportedbrowser My Amazon Stores ▶ 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] 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