It's EPIC leg day!! A bodyweight and dumbbell lower body workout with variations of Bulgarian Lunges, primarily targeting the hamstrings and glutes!

You will need a pair of dumbbells and a steady chair. A wall close by is also an option to help with balancing assistance.

We will be doing each variation of Bulgarian Lunge only once, however what we do on one side, we have to do the same other side!

There is a staple exercise involving the hamstrings! It is a single leg foot elevated bridge (also known as hamstring lift etc as below). As we progress through the workout, we will move closer to the chair!

BODYWEIGHT ONLY FULL RANGE
BODYWEIGHT ONLY FULL RANGE (switch)
DB x 2 FULL RANGE
DB x 2 FULL RANGE (switch)
HAMSTRING LIFT SETS
HIGH UNEVEN
HIGH UNEVEN
HOLD BODYWEIGHT
HOLD BODYWEIGHT (switch)
HAMSTRING LIFT SETS
CLOSE STANCE TO SINGLE RDL
CLOSE STANCE TO SINGLE RDL (switch)
FORWARD LEAN
FORWARD LEAN (switch)
HAMSTRING LIFT SETS
UNEVEN LOW HOLD FOR 3 SECS
UNEVEN LOW HOLD FOR 3 SECS (switch)
CLOSE STANCE BODYWEIGHT
CLOSE STANCE BODYWEIGHT (switch)
HAMSTRING LIFT SETS
SLOW ECCENTRIC
SLOW ECCENTRIC
1 1/2 REPS
1 1/2 REPS
HAMSTRING LIFT SETS CLOSER
FRONT LOADED
FRONT LOADED (switch)
PULSES
PULSES (switch)
HAMSTRING LIFT SETS CLOSER
FULL, PULSE, FULL
FULL, PULSE, FULL (switch)
HAMSTRING LIFT SETS
STEP UP TO REAR LUNGE
STEP UP BODYWEIGHT (same)
STEP UP TO REAR LUNGE (switch)
STEP UP BODYWEIGHT (same)
RDLs
RDL with 5 PULSES

Please ensure you warm up before beginning, paying attention to the ankles and opening the hips.

I’m excited to hear how you all get on... it’s a challenge but Bulgarian lunges will improve your co-ordination, balance and of course strengthen your entire lower body!!



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Extras:

My 5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs
My 30 Min EPIC Cardio Workout: https://youtu.be/ImI63BUUPwU
My 20 Min Abs Workout: https://youtu.be/3oeimlA6s68

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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