Let’s smash leg day!! Full of compound movements in reverse pyramid duration style to really help increase strength, build muscle improve muscular endurance. Quads, glutes, hamstrings and calves will all be worked hard in this dumbbell leg session!
The use of pyramid training here will absolutely test the endurance side of the lower body muscles and contribute to building strength and burn a lot of energy!
All you will need for this workout is a pair of dumbbells. The dumbbells I am using for your reference are 12.5kg each!
The exercises below will be performed for the time as follows with 20 seconds rest in between!
20 seconds
40 seconds
60 seconds
40 seconds
20 seconds
HIGH SQUAT
ALTERNATING REAR LUNGES
RDL
CURTSEY LUNGE one side
CURTSEY LUNGE
SUITCASE SQUAT
LATERAL LUNGE
LATERAL LUNGE
CALF RAISES
STATIC LUNGE
STATIC LUNGE
Finisher: 20/20…
SUMO SQUAT x 2 DB
PULSES!
SUMO SQUAT x 1 DB
PULSES!
SUMO SQUAT x B/W
PULSES!
Think about climbing up the pyramid, reach the top (60 seconds) before we descend!
This is a fun workout mentally! I love the concept of climbing up then relief on way down!!
Remember go at a pace to suit your energy levels, weights you have access too and your flexibility & range of motion.
I hope you enjoy this awesome leg session!! Let’s smash this leg day!!
Cx
Please ensure you warm up. Here’s my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0
If you would like an extended stretch, check out my NEW 20 Min UNWIND Routine: https://youtu.be/y87vSUoIMGU
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EPIC II Program:
EPIC II Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf
The Official EPIC II Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ
Sports Equipment I Use:
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My Other Videos:
My First Q&A: https://youtu.be/31E97CZbSY8
My 30 Min PUMPING Cardio Workout: https://youtu.be/kZDvg92tTMc
15 Min Core & Abs (Twenty Plank Variations) Workout: https://youtu.be/FJjT-FUlXVU
10 Min UNBROKEN Abs Workout: https://youtu.be/iMmMK_8BfcU
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Caroline Girvan
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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
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hard work pays off!
did it at 6:30am!! february 5
Awesome workout! Those second 40 second sets were killers coming off of the one minute sets.
Thank you yes only you can create my legs stronger
Thank you Caroline! Always great challenge!
242 calories
11 kgs. Glad I chose that weight. Doable – took only a couple very short extra breaks until the finisher. The finisher is tough though. Did the workout in good form, knees happy. The unilateral exercises with only one dumbbell. Thank you, Caroline!
Day 18
I can't feel my legs
Thanks for being part of my journey
Great workout
AMAZING LEG WOD!! WOW!
If i did this i can do anything lol
This one was wicked Caroline..
Wicked wicked wicked
Let me kiss you're legs before training on my legs
Thank you
Thankyou Caroline I did it
what a workout oh my damn god
I genuinely thought I wasn't gonna make it till the end
anyways here I am sweating like hell after an intense hour, loved it!!!!
I'm not going to lie. When I first started this one I was like nice and easy steady leg day. Until….i woke up the next morning and literally COLD NOT WALK. seriously. This one is a sleeper so watch out!
Round 2, I used 2 x 27.5 lbs.
I feel veryyy stronger than the first leg day in week 1. I did it with ease. Thank you caroline for this series. You are the one who makes us stronger and better
i have to say, this was my favorite leg workout ever!!! <3<3
You killed me today
Very good workout. For the first side lunge set I accidentally did alternating instead of all on one side. Thst worked out well because I subbed in a set of weighted glute bridges with my barbell for the second set. WONDERFUL workout if v v long!
OUTSTANDING @CarolineGirvan !!!!!! thank you!
Thank you, Caroline
I used 2x25lb for 1st set squats the 2×30's & a 30 when you went to one 2×25 static lunges.. i didnt realize you were only holding 1 Oh, that was a goodie
Already
Not
Feeling
My
Legs
Training like climbing real Pyramide in the dessert! HEAT!
I loved this workout
Thank you
Day 18
Thanks again. Good start of the day.
Good luck getting off the toilet the day after this workout
15 mins of this amazing workout & my legs are already shaking. Will continue tomorrow's
this was incredible! thanks a lot!
๒๖๓ (๗.๕ กก. + ๑ ดบ.)
My second round of EPIC II; what a great pyramidal training today! Thanks, Caroline!
Loveeeeee
