50 Min Compound Leg Workout / Dumbbells & Bodyweight | EPIC II - DAY 2

Let’s fire up the legs with dumbbells and bodyweight compound exercises to work the quads, hamstrings, glutes and of course the core! For this lower body workout you will simply need a pair of dumbbells and a mat, however you can also use the following if you have access but is not necessary! Glute band for hip thrusts Yoga block/thick book for heel elevated squats and foot elevated lunges A chair for hip thrusts however you can perform bridges in the mat The dumbbells I am using are 15kg each. This is also a great workout if you have access to a heavier dumbbell/kettlebell for the hip thrusts. I am using 20kg for the hip thrusts. The timer will be set for 40 seconds of work, 20 seconds of rest. As we progress through the workout, there will be sequences where the 20 seconds will be a hold or pulse of the previous exercise followed immediately by the full range again for the next 40 seconds so essentially no rest! Please ensure you go at a pace to suit you! Depending on your weights, if you can perform more reps great, go at a pace that suits the weight so long as you are not neglecting range of motion or form. HEEL ELEVATED SQUATS HEEL ELEVATED SQUATS 1/2 REPS! ELEVATED DEADSTOP LUNGES ELEVATED DEADSTOP LUNGES (opp) ELEVATED DEADSTOP LUNGES (opp) ELEVATED DEADSTOP LUNGES (opp) SQUATS SQUATS 1/2 REPS! LUNGES LUNGES (switch) LUNGES (switch) LUNGES (switch) 1/2 REPS! (switch) 1/2 REPS! (switch) ROMANIAN DEADLIFTS ROMANIAN DEADLIFTS 1/2 REPS STAGGERED RDL STAGGERED RDL 1/2 REPS! (switch) 1/2 REPS! (switch) HAMSTRING LIFT/HOLD/LIFT/HOLD/LIFT HIP THRUST LIFT/HOLD/LIFT/HOLD/LIFT ON TOES PULSES/HOLD/FULL LUNGES ON TOES (PULSES/HOLD/FULL) LUNGES ON TOES (switch) (PULSES/HOLD/FULL) SUMO COMPLEX (PULSES/HOLD/FULL) ELEVATED SQUATS (PULSES/HOLD/FULL) ELEVATED LUNGE (switch) (PULSES/HOLD/FULL) HAMSTRING X1 LIFT/HOLD/LIFT HAMSTRING X1 LIFT/HOLD/LIFT (opp) HIP THRUST COMPLEX (FULL/HOLD/FULL/HOLD/FULL) Finisher: SQUATS! FULL PULSES HALF REPS !! What a burner!!! You will enjoy dropping the dumbbells but bodyweight won’t feel any easier! Please ensure you warm up. Check out my NEW Full Body Warm Up Routine:    • 10 Min Full Body WARM UP with Carolin...   Let’s do leg day!!! 👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼 Cx 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/... ▶ 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 Other Workouts: ▶ Low Impact HIIT:    • 30 Min EXTREME FULL BODY HIIT WORKOUT...   ▶ Low Impact Cardio:    • 30 Min CARDIO WORKOUT at Home [LOW IM...   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