Glutes, hamstrings, quads in complex format! Be prepared to feel every muscle in your lower body during this 30 minute intense lower body session!!!

For this session you will need a pair of dumbbells, your glute band, a chair for Bulgarian lunges & hip thrusts and your mat!

Each complex is 3 minutes duration, with 30 seconds rest inbetween!

Most of the exercises within each complex will be performed for 10 reps each, apart from the calf raises which will be x20 reps!

Some of the complexes involve all one side work such as the kneel to squat, Bulgarian lunges and single leg hip thrusts!

The dumbbells I am using for your reference are 12.5kg each. I use x1 25kg dumbbell for hip thrusts.

HIP THRUST COMPLEX
FULL RANGE x10
PULSES x10
HAMSTRING THRUST x10

SQUATS x10
1/2 REP SQUATS x10
CALF RAISES x20

RDL x10
REAR STEP LUNGE x10
REAR STEP LUNGE x10 (switch)

KNEEL TO SQUAT x10
CURTSEY LUNGE x10

KNEEL TO SQUAT x10
CURTSEY LUNGE x10

BULGARIAN LUNGE COMPLEX

FULL RANGE x10
PULSES x10
FORWARD LEAN x10

FULL RANGE x10 (switch side)
PULSES x10
FORWARD LEAN x10

SINGLE LEG HIP THRUST x10
PULSES x10
STAGGERED x10

SINGLE LEG HIP THRUST x10 (switch)
PULSES x10
STAGGERED x10

Finisher: 30 seconds each!
With band!

LATERAL SQUAT WALK
1/2 REP SQUATS
SIDE STEP (one side)
SIDE STEP (switch)
FORWARD & BACK SQUAT WALK
SQUAT PULSES!

If I know you all as well as I think I do, I’m sure you will absolutely LOVE this workout!!

And don’t underestimate the bodyweight only single leg hip thrusts!! I found these the most challenging!!!

Enjoy everyone and well done on beginning week 7!!!

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/NPVIiAvi1hM

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