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75 Views· 16 June 2024

DAY 7 of EPIC | Dumbbell Lower Body Workout - 40 Min Leg Day

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ChristenaK
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Day 7 in the EPIC Program and it’s leg day!!! We will be hitting our entire lower body and core with this leg workout with dumbbells via lunges, squats and everything in between!

The dumbbells I am using for your reference are 10 kg each.

Every rest period throughout is 20 seconds.

We will be performing a certain exercise such as sumo squat for 20 seconds, straight into the pulse of that movement, then straight into full range again!!

Then following each 1 minute containing the full range and pulse is going to be lunges on each side with same time... 20 seconds full range but hold then full range! We perform on each leg! Then rest for 20 seances before moving into the next exercise which will be followed by lunge sequence again!

This is a lot of time under tension on the quads, hamstrings, glutes, core and grip!

We then finish with a drop set of close stance squats going from 2 x dumbbells to 1 x dumbbells to bodyweight only with no rest... 20 seconds of work for each!

Below are the exercises that we will have a lot of fun with!!!

SUMO SQUAT
PULSES
SUMO SQUATS

LUNGE
HOLD
LUNGE

LUNGE
HOLD
LUNGE

CURTSEY LUNGE
PULSES (same side)
CURTSEY LUNGE (Same side)

LUNGE
HOLD
LUNGE

LUNGE
HOLD
LUNGE

CURTSEY LUNGE (switch side)
PULSES (same side)
CURTSEY LUNGE (same side)

LUNGE
HOLD
LUNGE

LUNGE
HOLD
LUNGE

FWD & BK LUNGE
HOLD (same side)
FWD & BK LUNGE (same side)

LUNGE
HOLD
LUNGE

LUNGE
HOLD
LUNGE

FWD & BK LUNGE (switch side)
HOLD (same side)
FWD & BK LUNGE (same side)

LUNGE
HOLD
LUNGE

LUNGE
HOLD
LUNGE

PLIÉ SQUAT
PULSES
PLIÉ SQUAT

LUNGE
HOLD
LUNGE

LUNGE
HOLD
LUNGE

STAGGER ROMANIAN DEADLIFT
STAGGER ROMANIAN DEADLIFT (opp leg)
ROMANIAN DEADLIFT

LUNGE
HOLD
LUNGE

LUNGE
HOLD
LUNGE

CLOSE SQUAT
HALF RANGE SQUAT
CLOSE SQUAT

LUNGE
HOLD
LUNGE

LUNGE
HOLD
LUNGE

HAMSTRING UP & DOWN
HAMSTRING HOLD
HAMSTRING UP & DOWN

LUNGE
HOLD
LUNGE

LUNGE
HOLD
LUNGE

BRIDGE
BRIDGE HOLD
BRIDGE

Finisher: CLOSE SQUAT DROP SET!!!
2 x dumbbells
1 x dumbbells
1 x bodyweight

Please ensure you warm up for at least 5 minutes prior to beginning.

You will be so glad you did this... it is going to be a challenge but we can do it!!

Cx

▶ Not ready for this program yet. Check out My Beginner EPIC Series: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP
▶ My 5 Minute Warm Up Routine: https://youtu.be/c0VxUFHdYzs
▶ Equipment I use in my workouts from Amazon: https://amazon.co.uk/shop/carolinegirvan
▶ My US Amazon Page: https://amazon.com/shop/carolinegirvan

▶ Subscribe to my YouTube Channel and never miss an update: https://youtube.com/c/caroline....girvan/?sub_confirma

▶ Instagram: https://instagram.com/carolinegirvan
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▶ Business Enquires Email: info@carolinegirvan.com


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

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