DROP IT LOW Leg Day - Compound Leg Workout | EPIC Heat - Day 33

Drop it low! Going for depth on squats and lunges in this leg day! Lower body workout using compound movements to involve many muscles at the same time targeting the hamstrings, quads & glutes!

A compound movement is basically any movement that involves more than one muscle group for example the squat! Quads, hamstrings, glutes, hip flexors but also your core and lower back!

For this lower body workout you will need a pair of dumbbells and a yoga block/thick book!

The dumbbells I am using are 12.5kg each!

The timer will be on for a majority of the workout for 40 seconds of work, 20 seconds rest!

The staple exercise (the front foot elevated lunges superset) will be 40/60!

HEEL ELEVATED SQUATS
HEEL ELEVATED SQUATS
HEEL ELEVATED SQUATS

FOOT ELEVATED LUNGE (40 seconds)
DEADSTOP LUNGE (1 minute)

FOOT ELEVATED LUNGE (40 seconds)
DEADSTOP LUNGE (1 minute)

SQUATS
SQUATS
SQUATS

FOOT ELEVATED LUNGE (40 seconds)
DEADSTOP LUNGE (1 minute)

FOOT ELEVATED LUNGE (40 seconds)
DEADSTOP LUNGE (1 minute)

PAUSED RDL
PAUSED RDL
PAUSED RDL

FOOT ELEVATED LUNGE (40 seconds)
DEADSTOP LUNGE (1 minute)

FOOT ELEVATED LUNGE (40 seconds)
DEADSTOP LUNGE (1 minute)

1 1/2 REP STAGGERED RDL
1 1/2 REP STAGGERED RDL (switch)
1 1/2 REP STAGGERED RDL (switch)
1 1/2 REP STAGGERED RDL (switch)

B/W FORWARD LEAN LUNGE (40 sec)FWD LEAN REAR STEP LUNGE (1 minute)

B/W FORWARD LEAN LUNGE (40 sec)
FWD LEAN REAR STEP LUNGE (1 minute)

Finisher: 30/30/30...

LATERAL LUNGE one side
LATERAL LUNGE switch side
PULSES (switch side)
PULSES (switch side)
ALTERNATING COSSACK SQUAT
SUMO 1/2 REPS

Yes, the glutes, hamstrings and quads really are targeted in this session!

I incorporated the staple being the foot elevated lunge as it is one of my favourite for hip and hamstring flexibility, help with any imbalances, improve balance, increase core stability and the extra depth can allow for more glutes involved!

I hope you love the staple superset too!

Focus on easing into the depth and maintaining knee alignment during the lunges!

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To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://carolinegirvan.com where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset!

Always ensure you warm up before any workout, here is my new EPIC Heat Warm Up Routine:    • 9 Min Full Body Warm Up Routine | Car...  

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Optional Add-on:    • 15 Minute HARD-WORKING Hamstrings | R...  

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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