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Leg day let’s go!! Hamstrings, glutes, quads, calves & core all targeted in this lower body workout with supersets! For this leg workout, you will need a pair of dumbbells, a mat and that book/yoga block you have been using over the past few weeks! I am also using a glute band, however this is optional! The dumbbells I am using for your reference are 10kg each. The timer will be on for 45 seconds of work, straight into another exercise 45 seconds work then 30 seconds rest before moving onto the next superset! Towards the end the timer will change to 30 seconds of work, followed by a hold for example then straight into a similar movement! SINGLE LEG WALL SIT PISTOL SQUAT (same leg extended) WALL SIT (instead of rest) SINGLE LEG WALL SIT PISTOL SQUAT Rest DUMBBELL SQUAT (band optional) BODYWEIGHT SQUATS (band optional) Rest DB SQUAT HOLD TO TOES SQUAT HOLD ROCK Rest DB LATERAL LUNGE LATERAL LUNGE PULSES Rest DB LATERAL LUNGE LATERAL LUNGE PULSES X 2 DB WALL SIT X 1 DB WALL SIT Rest RDL FULL RDL PULSES Rest FOOT ELEVATED LUNGE x 2 DB FOOT ELEVATED LUNGE B/W (same leg) Rest FOOT ELEVATED LUNGE x 2 DB FOOT ELEVATED LUNGE B/W (same leg) Rest ELEVATED SQUATS 1 1/2 REPS ELEVATED SQUATS 1 1/2 REPS (B/W) Rest STAGGERED RDL STAGGERED RDL PULSES (same leg) rest STAGGERED RDL (opposite) STAGGERED RDL PULSES (same leg) Rest CURTSEY x 1 DB (one side) CURTSEY PULSES B/W (same side) Rest CURTSEY x 1 DB (opp side) CURTSEY PULSES B/W (same side) Rest DB SQUAT WALK (band optional) B/W SQUAT WALK (band optional) rest X 1 DB 1/2 SQUATS (band optional) B/W 1/2 SQUATS (band optional) rest KNEELING TO SQUAT x 1 DB KNEELING TO SQUAT B/W (same side) Rest KNEELING TO SQUAT (opposite) KNEELING TO SQUAT B/W (same side) Rest BRIDGE x 2 DB (band optional) 30/30/30 HOLD BRIDGE Rest SINGLE LEG BRIDGE x 1 DB HOLD FULL RANGE (same side) Rest SINGLE LEG BRIDGE x 1 DB (opposite) HOLD FULL RANGE (same side) Rest SINGLE LEG HAMSTRING LIFT HOLD DOUBLE LEG SINGLE LEG HAMSTRING LIFT (opposite) Rest Finisher: REVERSE STEP BACK LUNGE x 1 DB DROP DUMBBELL! (same side) REVERSE STEP BACK LUNGE x 1 DB (switch) DROP DUMBBELL! (same side) During the single leg wall sits, try to keep the quad tight in the leg being held up abs try to keep it parallel to the floor! The legs will work hard during this session! Really use the finisher to finish them!! 🔥🔥🔥🔥🔥🔥🔥🔥🔥 Cx Extras: ▶ My 5 Minute Warm Up: ▶ My 30 Min EPIC Cardio Workout: ▶ My New 15 Min Abs Workout: Never miss a Workout or Community Update: ▶ Subscribe to my YouTube Fitness Channel for FREE: (Turn on notifications) Caroline Girvan EPIC Program: ▶ My FREE 10 Week Program Guide and Schedule: ▶ Begin My EPIC Program: ▶ Begin My EPIC Beginner Series: Equipment I Use: ▶ My Amazon UK Page: ▶ My Amazon US Page: Social: ▶ Instagram: ▶ Facebook: ▶ Business Enquires: info@ 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
