Day 33 of EPIC | Dumbbell LEGS + BICEP Workout - Caroline Girvan

Complete lower body and biceps workout... dumbbells ready to go! Glutes, hamstrings, quads, core and of course biceps will be working hard throughout this dumbbell workout!!

You will also need a mat. I am using 2 different weights but this is not necessary! The Dumbbells I am using are 8kg x 2 and 10kg x 2 for your reference!

As you will see below, the workout consists of 2 complexes for lower body (1 with 2 dumbbells and the other with 1 dumbbell). The second complex requires to switch sides after all 4 exercises have been completed!

COMPLEX (10 minutes everything 10 reps)

DEAD STOP LUNGE
DEAD STOP LUNGE
CURTSEY LUNGE
CURTSEY LUNGE
ROMANIAN DEADLIFT

30 rest

30 on/30 off
ALTERNATING CURLS
ALTERNATING CURLS
REVERSE LOWER CURLS
REVERSE LOWER CURLS
HAMMER CURLS
HAMMER CURLS
CROSS BODY CURLS
CROSS BODY CURLS
WIDE CURLS
WIDE CURLS

30 rest

COMPLEX (10 minutes everything 10 reps)
Repeat all opp side
UNEVEN LUNGE
CURTSEY LUNGE
STAGGERED RDL
UNEVEN SQUAT
UNEVEN LUNGE
CURTSEY LUNGE
STAGGERED RDL
UNEVEN SQUAT

30 rest

PALMS UP CURLS
PALMS UP CURLS
ALT HAMMER CURL x 2 W/HOLD
ALT HAMMER CURL x 2 W/HOLD
CURL HOLD
CURL HOLD
CURL TO EXTERNAL ROTATE
CURL TO EXTERNAL ROTATE

1 minute

SUMO TO HAND TAP
SQUAT WALK
SQUAT ON TOES
HAMSTRING MARCH
HAMSTRING DEAD STOP

Finisher: ROMANIAN TO CURL TO SQUAT!
1 min

Remember to take it slow.. particularly the complexes and curls... it will make it more challenging if you control the movements!

Some general tips for this workout:

⭐️Place mat under when performing dead stop lunges. Lower slowly to dead stop lunge to prevent any impact to knees when they make contact to mat.

⭐️During bodyweight sumo to hand tap, keep back flat so you touch hands to floor in a Romanian deadlift position!

I hope you all enjoy the intensity of this session! I know you all love the challenge and no doubt you will embrace the🔥!

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▶ My 5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs
▶ My 30 Min EPIC Cardio Workout: https://youtu.be/ImI63BUUPwU
▶ My 20 Min Abs Workout: https://youtu.be/3oeimlA6s68

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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 33 of EPIC | Dumbbell LEGS + BICEP Workout - Caroline Girvan канала Caroline Girvan