Caroline Girvan - FLAMING LEGS - Leg Day Workout | EPIC Heat | Day 7
For this lower body workout, you will need a pair of dumbbells and a chair for Bulgarian lunges, however if you prefer to keep both feet on floor, simply perform static lunges instead. The dumbbells I am using for your reference are 12.5kg each. Where the movement involves a single side, the next exercise may be on opposite side or the entire 3 exercises may be all on the same side therefore the next triset will all be on the opposite side. There is a staple triset appearing 5 times during this workout as you will see below. The full stepping into the lateral lunge will target the glutes, outer thigh, quads and hamstrings! Try to aim on keeping both feet flat on floor during lowering and initial lift before exploding up with the moving leg. During this workout, aim on depth! A Seth that is right for you. Ease into the Bulgarian lunges, the lateral lunges and RDLs. Aim for correct position of feet such as parallel during lateral lunges, feet facing forward during Bulgarian lunges and pushing through heels during Sumo Squats! The timer will be on for 30 seconds per exercise and every 3 movements are combined into a triset so no specific rest inbetween the 3 movements! BULGARIAN LUNGE x2 DB PAUSE AT BOTTOM x1 DB FORWARD LEAN LUNGE (Bodyweight) BULGARIAN LUNGE x2 DB PAUSE AT BOTTOM x1 DB FORWARD LEAN LUNGE (Bodyweight) Staple LATERAL LUNGE LATERAL LUNGE (switch side) LOW ALTERNATING LATERAL LUNGE LUNGE TO SQUAT STAGGERED SQUAT x1 DB STAGGERED SQUAT bodyweight LUNGE TO SQUAT STAGGERED SQUAT x1 DB STAGGERED SQUAT bodyweight Staple LATERAL LUNGE LATERAL LUNGE (switch side) LOW ALTERNATING LATERAL LUNGE STATIC LUNGE JUMP OR LUNGE STATIC LUNGE (same side) REAR STEP TO LUNGE (same side) STATIC LUNGE JUMP OR LUNGE STATIC LUNGE (same side) REAR STEP TO LUNGE (same side) Staple LATERAL LUNGE LATERAL LUNGE (switch side) LOW ALTERNATING LATERAL LUNGE BULGARIAN LUNGE x1 DB RDL RDL TO BULGARIAN LUNGE BULGARIAN LUNGE x1 DB RDL RDL TO BULGARIAN LUNGE Staple LATERAL LUNGE LATERAL LUNGE (switch side) LOW ALTERNATING LATERAL LUNGE HAMSTRING LIFT (right side) HAMSTRING HOLD (right side) HAMSTRING LIFT (right side) HAMSTRING LIFT (left side) HAMSTRING LIFT (left side) HAMSTRING LIFT (left side) DOUBLE LEG HOLD Staple LATERAL LUNGELATERAL LUNGE (switch side) LOW ALTERNATING LATERAL LUNGE Finisher: LOW SQUAT TO RIGHT LEG LIFT LOW SQUAT TO LEFT LEG LIFT (switch) SQUAT WALK (clockwise)SQUAT WALK (anti clockwise) SUMO PULSESSUMO JUMPS Adapt to suit the weights you have, energy on the day and experience. During Bulgarian lunges, you can absolutely perform bodyweight and even have a wall close by for balance! When I am using x 2 dumbbells on any movement, you could use 1 or if I am using x 1 dumbbells you can absolutely use 2 if you prefer! This workout had my hamstrings and glutes on fire!! I hope you feel strong during this session...challenged yet confident! You’ve got this!!!
For this lower body workout, you will need a pair of dumbbells and a chair for Bulgarian lunges, however if you prefer to keep both feet on floor, simply perform static lunges instead. The dumbbells I am using for your reference are 12.5kg each. Where the movement involves a single side, the next exercise may be on opposite side or the entire 3 exercises may be all on the same side therefore the next triset will all be on the opposite side. There is a staple triset appearing 5 times during this workout as you will see below. The full stepping into the lateral lunge will target the glutes, outer thigh, quads and hamstrings! Try to aim on keeping both feet flat on floor during lowering and initial lift before exploding up with the moving leg. During this workout, aim on depth! A Seth that is right for you. Ease into the Bulgarian lunges, the lateral lunges and RDLs. Aim for correct position of feet such as parallel during lateral lunges, feet facing forward during Bulgarian lunges and pushing through heels during Sumo Squats! The timer will be on for 30 seconds per exercise and every 3 movements are combined into a triset so no specific rest inbetween the 3 movements! BULGARIAN LUNGE x2 DB PAUSE AT BOTTOM x1 DB FORWARD LEAN LUNGE (Bodyweight) BULGARIAN LUNGE x2 DB PAUSE AT BOTTOM x1 DB FORWARD LEAN LUNGE (Bodyweight) Staple LATERAL LUNGE LATERAL LUNGE (switch side) LOW ALTERNATING LATERAL LUNGE LUNGE TO SQUAT STAGGERED SQUAT x1 DB STAGGERED SQUAT bodyweight LUNGE TO SQUAT STAGGERED SQUAT x1 DB STAGGERED SQUAT bodyweight Staple LATERAL LUNGE LATERAL LUNGE (switch side) LOW ALTERNATING LATERAL LUNGE STATIC LUNGE JUMP OR LUNGE STATIC LUNGE (same side) REAR STEP TO LUNGE (same side) STATIC LUNGE JUMP OR LUNGE STATIC LUNGE (same side) REAR STEP TO LUNGE (same side) Staple LATERAL LUNGE LATERAL LUNGE (switch side) LOW ALTERNATING LATERAL LUNGE BULGARIAN LUNGE x1 DB RDL RDL TO BULGARIAN LUNGE BULGARIAN LUNGE x1 DB RDL RDL TO BULGARIAN LUNGE Staple LATERAL LUNGE LATERAL LUNGE (switch side) LOW ALTERNATING LATERAL LUNGE HAMSTRING LIFT (right side) HAMSTRING HOLD (right side) HAMSTRING LIFT (right side) HAMSTRING LIFT (left side) HAMSTRING LIFT (left side) HAMSTRING LIFT (left side) DOUBLE LEG HOLD Staple LATERAL LUNGELATERAL LUNGE (switch side) LOW ALTERNATING LATERAL LUNGE Finisher: LOW SQUAT TO RIGHT LEG LIFT LOW SQUAT TO LEFT LEG LIFT (switch) SQUAT WALK (clockwise)SQUAT WALK (anti clockwise) SUMO PULSESSUMO JUMPS Adapt to suit the weights you have, energy on the day and experience. During Bulgarian lunges, you can absolutely perform bodyweight and even have a wall close by for balance! When I am using x 2 dumbbells on any movement, you could use 1 or if I am using x 1 dumbbells you can absolutely use 2 if you prefer! This workout had my hamstrings and glutes on fire!! I hope you feel strong during this session...challenged yet confident! You’ve got this!!!