下载 "PARADOX Leg Day Workout - Compound Exercises | EPIC Heat - Day 23"

Lower body supersets!! The quads, hamstrings, glutes and as always with compound movements the core involved! Squats, lunges, RDLs and lying hamstring lifts!! Plenty of variety to help make this leg session eventful! For this leg session, you will need a pair of dumbbells, your mat, a chair for Bulgarian Lunges, a yoga block/thick book and a wall for wall sits! The dumbbells I am using are 12.5kg each! The timer will be on for 50 seconds of work (usually quad focused to begin), followed straight away with another 50 seconds focusing more on hamstrings! We then have 20 seconds rest between each superset! Each superset is performed two times, and most of these will be all on one side then the next superset will be opposite side! Supersets involve no specific rest period between exercises however pease don’t rush! Take those few seconds to ensure you are comfortable, stable and confident particularly when getting into position for heel elevated squats, Bulgarian lunges and RDLs! There is a staple! Heel elevated squats followed by Romanian Deadlifts! We have a bodyweight only finisher to just finish off!! 50/50 supersets (20 seconds rest) Staple: HEEL ELEVATED SQUATS ROMANIAN DEADLIFT BULGARIAN QUAD FOCUSED RDL (same side) BULGARIAN QUAD FOCUSED (switch) RDL (same side) Staple: HEEL ELEVATED SQUATS ROMANIAN DEADLIFT 1/2 REP STAGGERED SQUAT 1/2 REP STAGGERED RDL (same side) 1/2 REP STAGGERED SQUAT (switch) 1/2 REP STAGGERED RDL (same side) Staple: HEEL ELEVATED SQUATS ROMANIAN DEADLIFT FORWARD STEP LUNGE (right foot fwd) REAR STEP LUNGE (right foot step back) FORWARD STEP LUNGE (left foot fwd) REAR STEP LUNGE (left foot step back) Staple: HEEL ELEVATED SQUATS ROMANIAN DEADLIFT Staple: HEEL ELEVATED SQUATS ROMANIAN DEADLIFT WEIGHTED WALL SIT WEIGHTED HAMSTRING HOLD WEIGHTED WALL SIT WEIGHTED HAMSTRING HOLD Finisher: HAMSTRING MARCHES 1 minute SINGLE LEG HAMSTRING LIFT 30 seconds SWITCH 30 seconds HAMSTRING MARCHES 1 minute HEEL ELEVATED 1/2 SQUATS 30 seconds FULL RANGE! 30 seconds 1/2 REPS! 30 seconds I hope you really feel the intensity through time under tension and focus on slow, controlled reps! I love using supersets regularly to increase volume and of course intensity!! Take it slow, try to keep relaxed breath and be proud! You’ll rock this leg session! 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://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=67T7IxbJjaQ 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.