下载 "IRONCLAD Calves & Quads - Dumbbell Leg Workout | EPIC Heat - Day 27"

Building strength and muscle in the quads and calves is the focus for this dumbbell leg workout! We strengthen our quads through so many movements aside from solely squats and lunges of course, such as renegade rows, push ups, standing, running, jumping! Building strength in the quads has many benefits to your overall training including mobility, balance and power but can help stabilise the knee joints and help reduce risk of injury to lower body. It is important to always listen to your body. This means stop immediately if you feel discomfort that is not related to the exercise. For this lower body workout, you will need a pair of dumbbells, a chair for Bulgarian lunges, a yoga block/book for heel elevated squats and your mat! The dumbbells I am using for your reference are 10kg each. The timer will be on for 40 seconds of work, 20 seconds rest for a majority of the workout, however there will be points where we will work through the 20 second period! There is a staple aimed towards the calves that will appear 5 times during the workout! HEEL ELEVATED SQUATS HEEL ELEVATED SQUATS HEEL ELEVATED SQUATS HEEL ELEVATED SQUATS Staple: SQUAT ROCKS SQUAT HOLD w/CALF RAISE STANDING CALF RAISES HIGH SQUAT w/ PAUSE HIGH SQUAT w/ PAUSE BODYWEIGHT 1/2 REP ELEVATE SQUATS BODYWEIGHT 1/2 REP ELEVATE SQUATS Staple: SQUAT ROCKS SQUAT HOLD w/CALF RAISE STANDING CALF RAISES BULGARIAN LUNGE x2 DB - x1 DB - BODYWEIGHT BULGARIAN LUNGE x2 DB - x1 DB - BODYWEIGHT (switch) Staple: SQUAT ROCKS SQUAT HOLD w/CALF RAISE STANDING CALF RAISES STAGGERED SQUAT x2 DB - x1 DB - B/W 1/2 REPS STAGGERED SQUAT x2 DB - x1 DB - B/W 1/2 REPS Staple: SQUAT ROCKS SQUAT HOLD w/CALF RAISE STANDING CALF RAISES CLOSER STANCE LUNGES x2 DB - x1 DB - B/W 1/2 REPS CLOSER STANCE LUNGES x2 DB - x1 DB - B/W 1/2 REPS Staple: SQUAT ROCKS SQUAT HOLD w/CALF RAISE STANDING CALF RAISES Quad burnout! Side step low squat 1/2 rep squats Side step low squat 1/2 rep squats Heel elevated squats 1/2 rep heel elevated squats! Oh yessssss!! What a session!! My quads were done after this!! I hope you all love this focus on the quad and calf muscles too! 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/dSOvRW-llj8 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.