Lower Body Workout - Calves, Hamstrings, Glutes & Quads | EPIC II - Day 32

Lunges and calves leg day!! The entire lower body will be working hard in this superset session! Hamstrings, glutes, quads and calves!

For this lower body session you will need a pair of dumbbells, a mat, and a wall/furniture for balance in single leg calf raises. Optional is a chair for Bulgarian lunges however you can perform regular lunges if you prefer.

The dumbbells I am using are 10kg each for your reference.

The timer will be on set for supersets so we do an exercise for 45 seconds, straight into a complimentary exercise for 45 seconds followed by 30 seconds rest!

X2 sets per side
HEEL ELEVATED LUNGES
1/3 REP BODYWEIGHT ONLY

X2 sets per side
BULGARIAN LUNGE W/ DUMBBELLS
BODYWEIGHT ONLY

X1 set per side
ELEVATED FWD LEAN LUNGES
BODYWEIGHT ONLY

X2 sets per side
DEADSTOP LUNGES W/ DUMBBELLS
FULL RANGE LUNGES

DUMBBELL CALF RAISES
Full Range Slow
Fast
Pulses
Fast
Full Range Slow

X2 sets
DB ALT GRIP LATERAL LUNGES
BODYWEIGHT COSSACK LUNGE

X2 sets per side
UNEVEN LUNGE
LUNGE TO STAGGERED RDL

BODYWEIGHT CALVES
Full Range Slow
Fast
Pulses
Single leg
Single leg

Finisher:
DUMBBELL LUNGES one side
DUMBBELL LUNGES switch
BODYWEIGHT LUNGES switch
BODYWEIGHT LUNGES switch

Make use of the extra depth available when doing Bulgarian lunges on chair and front elevated foot lunges! Ease into the stretch and don’t rush!

During the calves portion, take it slow at the beginning.

Warming up is always important and also use the first few reps as a warm up into those the deeper lunges.

Time will pass quickly in this workout and don’t underestimate the calves portion!!

You will conquer this session confidently!

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Please ensure you warm up! Here’s my recommended warm up routine: https://youtu.be/PzyzfjtNHb0

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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 Lower Body Workout - Calves, Hamstrings, Glutes & Quads | EPIC II - Day 32 канала Caroline Girvan