Welcome to Day 1 of the Strong & Lean at Home Series!
This is day 1 of a 5 day Series focusing on strength using only your own bodyweight to target the thighs and burning energy.
The bodyweight leg workout today requires a mat and a stable chair. The main workout consists of slow and controlled movements targeting the quadriceps to really help add strength and definition to the thighs. Take the movements slowly, rising and lowering with control throughout.
Following this, we will finish with 8 minutes higher reps and plyometrics to increase heart-rate, burn extra calories and really exhaust the quad muscles!
BULGARIAN LUNGES x 4 sets
BULGARIAN LUNGES QUAD x 4 sets
CLOSE SQUATS (no hips) x 4 sets
LATERAL LUNGE ON CHAIR x 4 sets
STEP UPS FORWARD STEP x 4sets
SIDE LUNGE TOES UP x 4 sets
STEP UPS SIDE STEP x 4sets
WALL SIT ALT LEG EXTENSION x 4 sets
PISTOL SQUATS x 2 sets
SQUAT HOLD x 2 sets
And to finish 2 x sets of the following;
BULGARIAN LUNGE JUMPS
BULGARIAN JUMPS
SQUATS (no hips in)
TUCK TO EXTENSION
I hope you really feel you allow your quads to fully engage in these movements and learn about how you can use your own body to become stronger!
Tomorrow’s workout is Chest and Triceps so I hope you are looking forward to it!
Enjoy!!
Cx
➞ 5 Minute Warm Up Routine: https://youtu.be/_DAM-7Ctxcs
➞ New Instagram Page: https://www.instagram.com/carolinegirvan
➞ Subscribe to my YouTube Fitness Channel: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
➞ My Amazon Shop Page: https://www.amazon.co.uk/shop/carolinegirvan
➞ Business Contact: info@carolinegirvan.com
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
source
Your workouts are easily the best. I have been doing all of them since you started and i must confess that the results are amazing. You are the best. Thanks Caroline.
@CarolineGirvan ABSOLUTELY AMAZING!!! YOUR YOUTUBE training ROCKS!!! these are SUPERIOR!!!!!
Thank you cg
oh oh my wow the burning of the lower body is on
I decided to add a 20 LB way to all of the moves, except for those pistols & finisher — pistols I had to hang onto the shelf leg to help me
Super magnificent oh my wow the burning of the lower body is on
I decided to add a 20 LB way to all of the moves, except for those pistols & finisher — pistols I had to hang onto the shelf leg to help me
Loved this –Incorporated trx straps for most move…..excellent!!!
43min, 2dia. Gracias Dios
Hey Caroline don't you know how many calories can i burn during this workout?
I love this workout because it is not only focused on building muscle but also includes aspects of flexibility and balance which are both important aspects to me as a sprinter, but basically for anyone who wants to use his muscle strength effectively during any leg intense activity. I only struggled with the second time of jumping bulgarian lunges at the end, but that is going to make me stronger
Here in 2025 and fighting for my life doing this workout! The pistol squats
i started seeing stars after the squat holds… this is the first time this has ever happened to me during a workout, and i have done a ton of them, amating workout
Omg!! I recently finished Iron Series and took vacation, put this lean series thinking it was going to be easier…. Man I was suffering!! Love every video is challenging! Thanks
Well.. i wouldn't say that i'm proud of myself. I needed to take breaks often, but when i could finish a set without taking rests, i didn't feel the burn that i was waiting for and i feel like i didn't do enough. I love you Caroline, i know, the workout is perfect and it isn't the problem. I think we can say, that i'm still quite a begginer, even tho i've been working out for the past 3-4 for months now. I still have to improve on my form. I'm really trying, but i'm disappointed in myself today.. guess sometimes it's a better day with more motivation, sometimes it's worse with less, but it is still hard to accept, as i'm always trying to give my best. Anyways thank you for today's workout. Looking forward to the next!
Thanks, Caroline! This was brutal. I couldn't finish. Will have to try again
Can i do the quads exer using the stairs steps ? Instrad of the chair?
Thank you!
Made it to the wall sits and had to tap out
Legs were shaking and sweat was dripping! Hoping to progress so I can eventually do the full routine. Any suggestions on how to increase my range of motion on the side lunges? I’m not very bendy (yet)!
Excellent leg workout
Thanks you soo much
I think the workout will be easy. Now i am dying
Thank you
Love your BW workouts when on vacation. Have been doing Calisthenics series, until I found this one! Definitely another challenging BW Series. Lovin' it!
Thanks CG!
Whos doing this in 2024?
Doing this tmr morning
Been doing workouts for the past week this is my leg workout and I do it every 2 days
love and pls keep liking to continue motivating me
๑. (๒๓๙)
๒. (๒๖๖ / ๕ กก.)
๓. (๒๒๗)
En este momento son las 02:30 en espera de iniciar la rutina 22/03/2024 gracias.
If i want to loose thigh fat should i focus on quads
The best worlout
i love it!
I'm usually able to do multiple pistol squats, but after the wall sit…………its tough now
So good and sweaty! Thank you.
im 15 and i love and hate your workouts. this was actually insane.. i took so many breaks during this but it was so worth it i can definitely feel the pump
Just started the Strong & Lean series, after having done all the EPICs, Iron, Fuel, etc… I thought I was going to have a good chilled bodyweight workout, but… Wow! What a good surprise this was!!! It even has a small HIIT in the end so no add-on required.
Loved it!!!
sweating buckets
loved this