Day 47 of EPIC | LEG DAY Workout with Dumbbells & Bodyweight [SUPERSETS]

Leg day let’s go!! Hamstrings, glutes, quads, calves & core all targeted in this lower body workout with supersets!

For this leg workout, you will need a pair of dumbbells, a mat and that book/yoga block you have been using over the past few weeks! I am also using a glute band, however this is optional! The dumbbells I am using for your reference are 10kg each.

The timer will be on for 45 seconds of work, straight into another exercise 45 seconds work then 30 seconds rest before moving onto the next superset! Towards the end the timer will change to 30 seconds of work, followed by a hold for example then straight into a similar movement!

SINGLE LEG WALL SIT
PISTOL SQUAT (same leg extended)
WALL SIT (instead of rest)
SINGLE LEG WALL SIT
PISTOL SQUAT
Rest
DUMBBELL SQUAT (band optional)
BODYWEIGHT SQUATS (band optional)
Rest
DB SQUAT HOLD TO TOES
SQUAT HOLD ROCK
Rest
DB LATERAL LUNGE
LATERAL LUNGE PULSES
Rest
DB LATERAL LUNGE
LATERAL LUNGE PULSES
X 2 DB WALL SIT
X 1 DB WALL SIT
Rest
RDL FULL
RDL PULSES
Rest
FOOT ELEVATED LUNGE x 2 DB
FOOT ELEVATED LUNGE B/W (same leg)
Rest
FOOT ELEVATED LUNGE x 2 DB
FOOT ELEVATED LUNGE B/W (same leg)
Rest
ELEVATED SQUATS 1 1/2 REPS
ELEVATED SQUATS 1 1/2 REPS (B/W)
Rest
STAGGERED RDL
STAGGERED RDL PULSES (same leg)
rest
STAGGERED RDL (opposite)
STAGGERED RDL PULSES (same leg)
Rest
CURTSEY x 1 DB (one side)
CURTSEY PULSES B/W (same side)
Rest
CURTSEY x 1 DB (opp side)
CURTSEY PULSES B/W (same side)
Rest
DB SQUAT WALK (band optional)
B/W SQUAT WALK (band optional)
rest
X 1 DB 1/2 SQUATS (band optional)
B/W 1/2 SQUATS (band optional)
rest
KNEELING TO SQUAT x 1 DB
KNEELING TO SQUAT B/W (same side)
Rest
KNEELING TO SQUAT (opposite)
KNEELING TO SQUAT B/W (same side)
Rest
BRIDGE x 2 DB (band optional) 30/30/30
HOLD
BRIDGE
Rest
SINGLE LEG BRIDGE x 1 DB
HOLD
FULL RANGE (same side)
Rest
SINGLE LEG BRIDGE x 1 DB (opposite)
HOLD
FULL RANGE (same side)
Rest
SINGLE LEG HAMSTRING LIFT
HOLD DOUBLE LEG
SINGLE LEG HAMSTRING LIFT (opposite)
Rest

Finisher:
REVERSE STEP BACK LUNGE x 1 DB
DROP DUMBBELL! (same side)
REVERSE STEP BACK LUNGE x 1 DB (switch)
DROP DUMBBELL! (same side)

During the single leg wall sits, try to keep the quad tight in the leg being held up abs try to keep it parallel to the floor!

The legs will work hard during this session! Really use the finisher to finish them!!

🔥🔥🔥🔥🔥🔥🔥🔥🔥

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Extras:

▶ My 5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs
▶ My 30 Min EPIC Cardio Workout: https://youtu.be/ImI63BUUPwU
▶ My New 15 Min Abs Workout: https://youtu.be/cS-bIr-6hQM

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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.

Видео Day 47 of EPIC | LEG DAY Workout with Dumbbells & Bodyweight [SUPERSETS] канала Caroline Girvan