FLAMING LEGS - Leg Day Workout | EPIC Heat - Day 7

For this lower body workout, you will need a pair of dumbbells and a chair for Bulgarian lunges, however if you prefer to keep both feet on floor, simply perform static lunges instead.

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

Where the movement involves a single side, the next exercise may be on opposite side or the entire 3 exercises may be all on the same side therefore the next triset will all be on the opposite side.

There is a staple triset appearing 5 times during this workout as you will see below.

The full stepping into the lateral lunge will target the glutes, outer thigh, quads and hamstrings! Try to aim on keeping both feet flat on floor during lowering and initial lift before exploding up with the moving leg.

During this workout, aim on depth! A Seth that is right for you. Ease into the Bulgarian lunges, the lateral lunges and RDLs. Aim for correct position of feet such as parallel during lateral lunges, feet facing forward during Bulgarian lunges and pushing through heels during Sumo Squats!

The timer will be on for 30 seconds per exercise and every 3 movements are combined into a triset so no specific rest inbetween the 3 movements!

BULGARIAN LUNGE x2 DB
PAUSE AT BOTTOM x1 DB
FORWARD LEAN LUNGE (Bodyweight)

BULGARIAN LUNGE x2 DB
PAUSE AT BOTTOM x1 DB
FORWARD LEAN LUNGE (Bodyweight)

Staple
LATERAL LUNGE
LATERAL LUNGE (switch side)
LOW ALTERNATING LATERAL LUNGE

LUNGE TO SQUAT
STAGGERED SQUAT x1 DB
STAGGERED SQUAT bodyweight

LUNGE TO SQUAT
STAGGERED SQUAT x1 DB
STAGGERED SQUAT bodyweight

Staple
LATERAL LUNGE
LATERAL LUNGE (switch side)
LOW ALTERNATING LATERAL LUNGE

STATIC LUNGE JUMP OR LUNGE
STATIC LUNGE (same side)
REAR STEP TO LUNGE (same side)

STATIC LUNGE JUMP OR LUNGE
STATIC LUNGE (same side)
REAR STEP TO LUNGE (same side)
Staple
LATERAL LUNGE
LATERAL LUNGE (switch side)
LOW ALTERNATING LATERAL LUNGE

BULGARIAN LUNGE x1 DB
RDL
RDL TO BULGARIAN LUNGE

BULGARIAN LUNGE x1 DB
RDL
RDL TO BULGARIAN LUNGE

Staple
LATERAL LUNGE
LATERAL LUNGE (switch side)
LOW ALTERNATING LATERAL LUNGE

HAMSTRING LIFT (right side)
HAMSTRING HOLD (right side)
HAMSTRING LIFT (right side)
HAMSTRING LIFT (left side)
HAMSTRING LIFT (left side)
HAMSTRING LIFT (left side)
DOUBLE LEG HOLD

Staple
LATERAL LUNGELATERAL LUNGE (switch side)
LOW ALTERNATING LATERAL LUNGE

Finisher:

LOW SQUAT TO RIGHT LEG LIFT
LOW SQUAT TO LEFT LEG LIFT (switch)
SQUAT WALK (clockwise)SQUAT WALK (anti clockwise)
SUMO PULSESSUMO JUMPS

Adapt to suit the weights you have, energy on the day and experience.

During Bulgarian lunges, you can absolutely perform bodyweight and even have a wall close by for balance!

When I am using x 2 dumbbells on any movement, you could use 1 or if I am using x 1 dumbbells you can absolutely use 2 if you prefer!

This workout had my hamstrings and glutes on fire!!

I hope you feel strong during this session...challenged yet confident!

You’ve got this!!!

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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