Dumbbell Lower Body COMPLEX Workout / Leg Day | EPIC II - Day 22

Glutes on fire, hard working hamstrings and quality quad exercises all on this session today! All you will need for this leg session is a pair of dumbbells and your mat! The dumbbells I am using for your reference are 10kg each.

Many of the complexes involve only 1 dumbbell on one side then next complex is opposite side!

Simply go at your own pace! Change hand position when needed so either by sides or up in rack position!

Each complex is 3 minutes long with 45 seconds rest in between! Changed from 2 minutes 30 complex but more rest!!

Complex
X 10
SUITCASE SQUAT
ALT LUNGES
CALF RAISES

X 10
1 1/2 REP RDL (Romanian Deadlift)
1/2 RDL
1 1/2 HIGH SQUAT
1/2 SQUAT

X 10
CURTSEY LUNGE
LUNGE
STAGGERED SQUAT

X 10 switch side
CURTSEY LUNGE
LUNGE
STAGGERED SQUAT

X 10
KNEEL TO SQUAT
UNEVEN SQUAT
REAR STEP LUNGE

Switch side x 10
KNEEL TO SQUAT
UNEVEN SQUAT
REAR STEP LUNGE
X 10
LATERAL LUNGE
SQUAT TO SIDE STEP
KNEEL GLUTE SQUEEZE

Switch side X 10
LATERAL LUNGE
SQUAT TO SIDE STEP
KNEEL GLUTE SQUEEZE

X 10
SQUAT ON TOES
CALF RAISES
SUMO SQUAT HOLD ON TOES

X 5
STATIC LUNGE
STAGGERED RDL
UNEVEN SQUAT

Switch side X 5
STATIC LUNGE
STAGGERED RDL
UNEVEN SQUAT

X 10
HAMSTRING WALK
HAMSTRING LIFT
GLUTE BRIDGE

Finisher:

30/30/30
SQUAT TO RDL x 2 DUMBBELLS

SQUAT TO RDL x 1 DUMBBELL

SQUAT TO RDL x BODYWEIGHT

Perform a squat with hips pushed far back then come over to feel stretch in hamstrings!!

Please ensure you warm up. Here’s my recommended Warm Up Routine:    • 10 Min Full Body WARM UP with Carolin...  

This program should be always progressively more challenging as you should train that little bit harder..... deeper push ups, aiming lowering legs that bit more during leg lowers, jumping that bit higher and slowing down the lowering portion of a lift and pushing those hips back even more during squats!

I think this workout did fly in!! You can let me know if you prefer the shorter complexes as I know mentally they are definitely easier!

I thoroughly enjoyed this session with the transitions between exercises and a lot of single side work! I hope you do too! 💓

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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