Prepare for total leg annihilation with complexes all performed at a slow pace to minimise momentum and promote great form and full range relevant to you! The quads, hamstrings, glutes and calves will be involved throughout this session that will leave you finished feeling very accomplished!

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

For this intense session, you will need a pair of dumbbells, your mat, a chair for Bulgarian lunges and a yoga block or thick book (however you can absolutely perform this workout without elevating the heels or entire foot)!

The dumbbells I am using for your reference are 12.5kg each!

HEEL ELEVATED SQUATS x10
1 1/2 REP RDL x10

ELEVATED DEADSTOP LUNGE x10
BODYWEIGHT LUNGE x20

ELEVATED DEADSTOP LUNGE x10
BODYWEIGHT LUNGE x20

CALF RAISES x20
SQUAT ON TOES x10

STATIC LUNGE x20
BODYWEIGHT CALF RAISE LUNGE x20

STATIC LUNGE x20
BODYWEIGHT CALF RAISE LUNGE x20

***QUAD FOCUS BULGARIAN LUNGE x10
SAME LEG RDL x 10

QUAD FOCUS BULGARIAN LUNGE x10
SAME LEG RDL x 10

CURTSEY LUNGE TO LUNGE x10
SWITCH SIDE!


1 1/2 REP HEEL ELEVATED SQUATS x10
1/2 REP BODYWEIGHT SQUATS x20

BODYWEIGHT BULGARIAN LUNGE x15
SWITCH SIDE!

FINISHER!

30/30/30

SQUAT ROCKS!CALF RAISE SQUAT HOLD!
SQUAT ROCKS!

*** During this complex, TAKE IT SLOW! It is not important how many sets you get through in the 3 minutes. What is important is that you focus on keeping chest open, hips back and feel that stretch in the hamstrings during the RDLs. During the quad focused Bulgarian lunges, think about extending the front leg so you push foot into floor and lift using the quads.

Complexes as I perform them is not about as many reps as possible. This approach, particularly when lifting weights, has the possibility to have a negative effect on the quality of the reps and also if using heavier weights could lead to increase risk of injury. There are certified movements I know to perform slower and others I am comfortable to perform at a slightly faster pace. This workout is quality reps, performing each exercise to the best of your ability and promoting the mindset to push through!

I was soaked in sweat by the end of this!
And I absolutely loved it all!!
I have no doubt you will too!!!

Cx

Always ensure you warm up before any workout. Here’s my NEW EPIC 5 Min Warm Up Routine: https://youtu.be/JOoIsy8SX4c

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

Here’s today’s optional add-on: https://youtu.be/gd7iOXJHvFw

EPIC III Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy

EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

Join The Caroline Girvan Community

Instagram: https://instagram.com/carolinegirvan
Private Facebook Group: https://facebook.com/groups/carolinegirvan

My Amazon Stores

My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
My Amazon US Page: https://amazon.com/shop/carolinegirvan

Business Enquiries Email: [email protected]

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