Lower Body Workout - Calves, Hamstrings, Glutes & Quads | EPIC II - Day 32
Lunges and calves leg day!! The entire lower body will be working hard in this superset session! Hamstrings, glutes, quads and calves! For this lower body session you will need a pair of dumbbells, a mat, and a wall/furniture for balance in single leg calf raises. Optional is a chair for Bulgarian lunges however you can perform regular lunges if you prefer. The dumbbells I am using are 10kg each for your reference. The timer will be on set for supersets so we do an exercise for 45 seconds, straight into a complimentary exercise for 45 seconds followed by 30 seconds rest! X2 sets per side HEEL ELEVATED LUNGES 1/3 REP BODYWEIGHT ONLY X2 sets per side BULGARIAN LUNGE W/ DUMBBELLS BODYWEIGHT ONLY X1 set per side ELEVATED FWD LEAN LUNGES BODYWEIGHT ONLY X2 sets per side DEADSTOP LUNGES W/ DUMBBELLS FULL RANGE LUNGES DUMBBELL CALF RAISES Full Range Slow Fast Pulses Fast Full Range Slow X2 sets DB ALT GRIP LATERAL LUNGES BODYWEIGHT COSSACK LUNGE X2 sets per side UNEVEN LUNGE LUNGE TO STAGGERED RDL BODYWEIGHT CALVES Full Range Slow Fast Pulses Single leg Single leg Finisher: DUMBBELL LUNGES one side DUMBBELL LUNGES switch BODYWEIGHT LUNGES switch BODYWEIGHT LUNGES switch Make use of the extra depth available when doing Bulgarian lunges on chair and front elevated foot lunges! Ease into the stretch and don’t rush! During the calves portion, take it slow at the beginning. Warming up is always important and also use the first few reps as a warm up into those the deeper lunges. Time will pass quickly in this workout and don’t underestimate the calves portion!! You will conquer this session confidently! Cx Please ensure you warm up! Here’s my recommended warm up routine: • 10 Min Full Body WARM UP with Caroline Gir... 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/... ▶ 20 Min MOUNTAIN CLIMBER CARDIO Workout: • 20 Min MOUNTAIN CLIMBING CARDIO Workout / ... ▶ 15 Min THE CRUNCH Abs Workout: • THE CRUNCH 15 Min ABS Workout / No Equipme... ▶ 20 Min UNWIND Stretch Routine: • UNWIND 20 Min Full Body Stretch Routine | ... Social ▶ Instagram: / carolinegirvan ▶ Private Facebook Group for Further Community Support: / carolinegirvan EPIC II Program: ▶ EPIC II Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-progr... ▶ The Official EPIC II Program Playlist: • EPIC II Program Sports 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
