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The hamstrings, glutes, quads and calves will be challenged during nearly all of these exercises within this leg day session! Compound movements are so effective as they recruit various muscle groups and make very good use of time to help build strength! Take this entire workout at your own pace. The more control throughout will ensure you gaining the most out of each rep and make you work harder! For this lower body workout, you will need a pair of dumbbells, a mat and a glute band. A chair is optional (for hip thrusts and Bulgarian lunges) as you can absolutely perform glute bridges on the mat and static lunges instead of Bulgarian lunges! The dumbbells I am using for your reference are 12.5kg each and 1x 25kg dumbbell for hip thrust and sumo squats. The timer will be on for a majority 45 seconds of work, 15 seconds rest, however once we reach the hip thrusts, the 15 seconds will become holds etc! It will all be on screen so simply follow along! SQUATS SQUATS SQUATS 1 1/2 REP STATIC LUNGE 1 1/2 REP STATIC LUNGE 1 1/2 REP STATIC LUNGE 1 1/2 REP STATIC LUNGE CURTSEY LUNGE (one side) CURTSEY LUNGE (switch side) CURTSEY LUNGE (switch side) CURTSEY LUNGE (switch side) BULGARIAN LUNGE BULGARIAN LUNGE (switch side) BULGARIAN LUNGE (switch side) BULGARIAN LUNGE (switch side) SUITCASE SQUAT W/ PAUSE SUITCASE SQUAT W/ PAUSE LATERAL LOW LUNGE LATERAL LOW LUNGE SUMO SQUAT (pause) SUMO SQUAT (pause) HIP THRUST - HOLD - THRUST HIP THRUST - HOLD - THRUST RDL W/ PAUSE RDL W/ PAUSE RDL W/ PAUSE CALF RAISES - PULSE - FULL - HOLD - FULL Finisher: ALTERNATING LATERAL LUNGE drop dumbbell! SUMO HOLD LATERAL LUNGE 1/2 SUMO Depending on the weight you have, perform with one or two dumbbells! Game face on! Let’s tackle this leg day!!! 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/3O66a3rqOjo 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. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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