BRUTAL LEG DAY - Dumbbell Leg Workout | Tempo Week Day 2
TEMPO LEG DAY… we will turn up the heat in this workout! Every muscle in the lower body will be worked today! Slow pace, full range of motion and a focus on perfect form! Time under tension is high today with slow tempo, holds and pausing included today! The dumbbells I am using for your reference are 15kg each! Depending on the weight you have access to, also your energy levels you may wish to use 2 dumbbells where I use x1! Or vice versus, use 1 dumbbell when I use 2! The timer will be on for a majority of work 40 seconds with 20 seconds rest! During the CALVES portion, there will be holds performed within the 20 second rest period! HEEL ELEVATED SQUAT (slow eccentric) HEEL ELEVATED SQUAT (slow concentric) LUNGES (pause at bottom) LUNGES (slow eccentric) RDLs (slow eccentric) RDLs (pause at bottom) CALVES SEQUENCE! (40/20/40/20/40/20…) X1 LEG - HOLD - FULL RANGE - HOLD! OPPOSITE - HOLD - FULL RANGE - HOLD! BOTH CALVES FULL RANGE - HOLD - FULL RANGE! HEEL ELEVATED SQUAT (pause at bottom) HEEL ELEVATED SQUAT (hold 1/2 way point!) FORWARD LEAN LUNGE (slow eccentric) FORWARD LEAN LUNGE (hold, step on beep)! BULGARIAN LUNGE (slow eccentric) BULGARIAN LUNGE (slow concentric) B/W BULGARIAN LUNGE (pause at bottom) B/W BULGARIAN LUNGE (hold!) Finisher: BODYWEIGHT ONLY! HEEL ELEVATED SQUATS X1 SLOW LOWER! (40 seconds) FULL RANGE! (20 seconds) X1 SLOW RISE! (40 seconds) 1/2 REPS! (20 seconds) I felt like this finisher was one of the most challenging I have ever done! Wow! I am sure you will agree! Leg day let’s go!!! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: • 5 Min Full Body Warm Up with Caroline Girvan 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/... Here’s today’s optional add-on: • CHILLED CARDIO WORKOUT | No Equipment, No ... Tempo Week Playlist: • Tempo Week My FREE 10 Week Workout Programs EPIC Beginner: • Beginner EPIC Series EPIC I: • EPIC I Program EPIC II: • EPIC II Program EPIC Heat: • EPIC Heat Program Join The Caroline Girvan Community ▶ Instagram: / carolinegirvan ▶ Private Facebook Group: / 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
