Get ready to smash this leg session! Hamstrings, quads, glutes… those dumbbells will feel a lot heavier by the end of each set with compound movements and some pulses in here too!!
For this leg day session, you will need a pair of dumbbells, a mat and a chair for Bulgarian lunges!
If you prefer to not perform Bulgarian lunges, simply perform static lunges.
If you have access to a variety of weights, you can change when suits! You may prefer x 1 heavier dumbbell or kettlebell during some squats though I will just use the x2 12.5kg combined!
The timer will be on for 1 minute per set. We will typically begin with a full range variation of the exercise for 2 sets, then onto 20/20/20 split of full range into pulse into full range. Finally pulse, full range, pulse!
Depending on the weights you have access to, you can perform with both dumbbells or drop to one (as I do in the Bulgarian lunges) however this is up to you! If you can perform with 2 dumbbells go for it!!!
SQUATS FULL RANGE
SQUATS FULL RANGE
SQUATS-PULSE -FULL RANGE
PULSE-FULL RANGE-PULSE
SUMO SQUAT FULL RANGE
SUMO SQUATS FULL RANGE
SUMO SQUATS-PULSE -FULL RANGE
SUMO PULSE-FULL RANGE-PULSE
STATIC LUNGE
STATIC LUNGE (switch)
LUNGE-PULSE-FULL RANGE
LUNGE-PULSE-FULL RANGE (switch)
PULSE- FULL RANGE-PULSE (switch)
PULSE- FULL RANGE-PULSE (switch)
BULGARIAN LUNGE
BULGARIAN LUNGE (switch)
BULGARIAN LUNGE-PULSE-FULL RANGE
BULGARIAN LUNGE-PULSE-FULL RANGE (switch)
BULGARIAN PULSE- FULL RANGE-PULSE (switch)
BULGARIAN PULSE- FULL RANGE-PULSE (switch)
ROMANIAN DEADLIFT
ROMANIAN DEADLIFT
RDL-PULSE-RDL
RDL-PULSE-RDL
PULSE-RDL-PULSE
PULSE-RDL-PULSE
STAGGERED RDL
STAGGERED RDL (switch)
STAGG RDL-PULSE-FULL RANGE
STAGG RDL-PULSE-FULL RANGE (switch)
PULSE- FULL RANGE-PULSE (switch)
PULSE- FULL RANGE-PULSE (switch)
Finisher:
1 minute each
BULGARIAN LUNGE TO RDL
BULGARIAN LUNGE TO RDL (switch)
straight into 30 seconds
SUMO HALF REPS!
No frills leg day…. your legs will work so hard!
Glutes, hamstrings and quads! Let’s smash it like we know how!!
Cx
Please ensure you warm up! Here’s my recommended warm up routine: https://youtu.be/PzyzfjtNHb0
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You are the best!!! Thank you so much !
This lived up to the billing! thanks
Staggered RDL's are officially my favourite leg move next to romanian's! Mostly cos I can FEEL my hamstrings stretching, and it gives me the impression my stretch marks are disappearing with it, which they are!
11 kgs. I was in an angry mood, so I can't really say whether the weights were appropriate. Maybe, a bit too heavy. The Bulgarian lunges and the staggered RDLs are 1 db and the finisher is bodyweight. I had to take a lot of extra rest but was quite happy with my form, including the pulses. 1 min/30 secs rest – passed very quickly.
Cheap thrills
can not thank you enough
Thanks alot..I git it.ok
Round 2, I used 2 x 27.5 lbs.
I like the structure of today’s workout
Суперская тренировка! Ноги болят хорошо так. Пока смог осилить половину тренировки
но в будущем буду стараться сделать полностью.
Love it! my type of workout!
Thank you
Thank you
I struggled but got there
. Thanks
I'm still sore from mondays hiit work out
but I pushed through and made it to the end, I hope I can walk tomorrow 
Day 48
️
Super good! Usually i hate bulgarian lunges but today i did quite good!
So good
Done 08th july,2024.Matter of fact today was pretty hard,i must confess…let's check my tomorrow's conditions lol…the harder it is the better you become!!!!!!LET"S GO…glory to Jesus forever and ever amen!Thx teacher!
My second round of EPIC II; my legs are so happy today! What a burn! Thanks, Caroline!
when I see caroline using 1 dumbell for bulgarian lunges, I’m like “woohoo, YEAH !!”
Monster. Still so challenged by Bulgarian lunges….! Thanks, Caroline xo
Loveeeee
My legs are BURNING! Thank you Caroline
I did this workout again, and it was so challenging. I was having difficulty regulating my breathing and couldn't get out of my head. I used 25 lbs.
Oh that was great!!!!! Burn burn burn
Completed.
Done
again 
Siempre acabo encantada y con agujetas al día siguiente, me gusta mucho
Ahhh, my legs are burning !!! I loved this workout, thank you Caroline ^^
Did this one with my sister who has done a total of 3 caroline workouts. She said it was the best workout ever
You’re awesome
from Argentina 
Going back thu your workouts! This is one of the best! Thank you.
That basic leg day was a killer. I couldn’t do the last round of Bulgarians so I did them on the floor. Still felt everything…. Thank you I think
Thanks
had the shakes, but got through it. I can't thank you enough. Such high quality videos and thoughtful sequences.
23:50
8 kgs today but a little pain in my groin. Apparently, overstretched some time ago. But improved my RDL (no back pain anymore)
this felt like the impossible feat
Excellent thank you Caroline