Caroline Girvan - DAY 7 of EPIC _ Dumbbell Lower Body Workout - 40 Min Leg Day
Day 7 in the EPIC Program and it’s leg day!!! We will be hitting our entire lower body and core with this leg workout with dumbbells via lunges, squats and everything in between! The dumbbells I am using for your reference are 10 kg each. Every rest period throughout is 20 seconds. We will be performing a certain exercise such as sumo squat for 20 seconds, straight into the pulse of that movement, then straight into full range again!! Then following each 1 minute containing the full range and pulse is going to be lunges on each side with same time... 20 seconds full range but hold then full range! We perform on each leg! Then rest for 20 seances before moving into the next exercise which will be followed by lunge sequence again! This is a lot of time under tension on the quads, hamstrings, glutes, core and grip! We then finish with a drop set of close stance squats going from 2 x dumbbells to 1 x dumbbells to bodyweight only with no rest... 20 seconds of work for each! Below are the exercises that we will have a lot of fun with!!! SUMO SQUAT PULSES SUMO SQUATS LUNGE HOLD LUNGE LUNGE HOLD LUNGE CURTSEY LUNGE PULSES (same side) CURTSEY LUNGE (Same side) LUNGE HOLD LUNGE LUNGE HOLD LUNGE CURTSEY LUNGE (switch side) PULSES (same side) CURTSEY LUNGE (same side) LUNGE HOLD LUNGE LUNGE HOLD LUNGE FWD & BK LUNGE HOLD (same side) FWD & BK LUNGE (same side) LUNGE HOLD LUNGE LUNGE HOLD LUNGE FWD & BK LUNGE (switch side) HOLD (same side) FWD & BK LUNGE (same side) LUNGE HOLD LUNGE LUNGE HOLD LUNGE PLIÉ SQUAT PULSES PLIÉ SQUAT LUNGE HOLD LUNGE LUNGE HOLD LUNGE STAGGER ROMANIAN DEADLIFT STAGGER ROMANIAN DEADLIFT (opp leg) ROMANIAN DEADLIFT LUNGE HOLD LUNGE LUNGE HOLD LUNGE CLOSE SQUAT HALF RANGE SQUAT CLOSE SQUAT LUNGE HOLD LUNGE LUNGE HOLD LUNGE HAMSTRING UP & DOWN HAMSTRING HOLD HAMSTRING UP & DOWN LUNGE HOLD LUNGE LUNGE HOLD LUNGE BRIDGE BRIDGE HOLD BRIDGE Finisher: CLOSE SQUAT DROP SET!!! 2 x dumbbells 1 x dumbbells 1 x bodyweight Please ensure you warm up for at least 5 minutes prior to beginning. You will be so glad you did this... it is going to be a challenge but we can do it!!
Day 7 in the EPIC Program and it’s leg day!!! We will be hitting our entire lower body and core with this leg workout with dumbbells via lunges, squats and everything in between! The dumbbells I am using for your reference are 10 kg each. Every rest period throughout is 20 seconds. We will be performing a certain exercise such as sumo squat for 20 seconds, straight into the pulse of that movement, then straight into full range again!! Then following each 1 minute containing the full range and pulse is going to be lunges on each side with same time... 20 seconds full range but hold then full range! We perform on each leg! Then rest for 20 seances before moving into the next exercise which will be followed by lunge sequence again! This is a lot of time under tension on the quads, hamstrings, glutes, core and grip! We then finish with a drop set of close stance squats going from 2 x dumbbells to 1 x dumbbells to bodyweight only with no rest... 20 seconds of work for each! Below are the exercises that we will have a lot of fun with!!! SUMO SQUAT PULSES SUMO SQUATS LUNGE HOLD LUNGE LUNGE HOLD LUNGE CURTSEY LUNGE PULSES (same side) CURTSEY LUNGE (Same side) LUNGE HOLD LUNGE LUNGE HOLD LUNGE CURTSEY LUNGE (switch side) PULSES (same side) CURTSEY LUNGE (same side) LUNGE HOLD LUNGE LUNGE HOLD LUNGE FWD & BK LUNGE HOLD (same side) FWD & BK LUNGE (same side) LUNGE HOLD LUNGE LUNGE HOLD LUNGE FWD & BK LUNGE (switch side) HOLD (same side) FWD & BK LUNGE (same side) LUNGE HOLD LUNGE LUNGE HOLD LUNGE PLIÉ SQUAT PULSES PLIÉ SQUAT LUNGE HOLD LUNGE LUNGE HOLD LUNGE STAGGER ROMANIAN DEADLIFT STAGGER ROMANIAN DEADLIFT (opp leg) ROMANIAN DEADLIFT LUNGE HOLD LUNGE LUNGE HOLD LUNGE CLOSE SQUAT HALF RANGE SQUAT CLOSE SQUAT LUNGE HOLD LUNGE LUNGE HOLD LUNGE HAMSTRING UP & DOWN HAMSTRING HOLD HAMSTRING UP & DOWN LUNGE HOLD LUNGE LUNGE HOLD LUNGE BRIDGE BRIDGE HOLD BRIDGE Finisher: CLOSE SQUAT DROP SET!!! 2 x dumbbells 1 x dumbbells 1 x bodyweight Please ensure you warm up for at least 5 minutes prior to beginning. You will be so glad you did this... it is going to be a challenge but we can do it!!