Quads, calves, then a finisher combining a squat hold with calf raises! It’s going to be a solid session on the lower body!
For this workout you will need a pair of dumbbells, your mat and a yoga block/thick book!
The dumbbells I am using for your reference are 12.5kg each!
The timer will be on for a majority of the workout 1 minute per exercise with 20 seconds rest!
Most of the exercises will be performed for 2 sets and this applies to single side work such as kneel to squat where we will do one side, then switch and we then repeat this once more!
Where the staple appears, this will only be for 1 set at a time!!
SLOW ECCENTIC HEEL ELEVATED SQUAT
SLOW ECCENTIC HEEL ELEVATED SQUAT
PAUSED HIGH SQUAT
PAUSED HIGH SQUAT
STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)
ELEVATED LUNGE (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
1 1/2 REP ELEVATE SQUAT
1 1/2 REP ELEVATE SQUAT
ELEVATED STAGGER SQUAT (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)
B/W ELEVATED KNEEL TO SQUAT
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)
RAISE – PULSES – RAISE – HOLD – RAISE – PULSES – RAISE
STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)
SQUAT ROCKS
SQUAT ROCKS
STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)
FINISHER!
100 x CALF RAISES IN A SQUAT HOLD!
I have really loved the combination of quads & calves in this program!
We don’t train calves or quads specifically often but when we do, we do it good!
Let’s begin week 9!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
Here’s today’s optional add-on: https://youtu.be/Ar6J7ySm2cE
EPIC Endgame Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL
EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Join The Caroline Girvan Community
Instagram: https://instagram.com/carolinegirvan
Private Facebook Group: https://facebook.com/groups/carolinegirvan
My Amazon Stores
My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
My Amazon US Page: https://amazon.com/shop/carolinegirvan
Business Enquiries Email: 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
Completed 2/15/25.
Wooooo que delícia , mantando a saudades. How delicious, killing the longing, thank you Caroline ,
Yoh! What a ripper! Admittedly. maybe doing 3 days of ENDGAME workouts back to back when I'd only been doing every second day may have been a bit ambitious
I loved the flow of the workout and, looking back on it, I had fun moving today.
Finisher: 20-10-10-10-15-15-10-10
Thanks a mil, Caroline!
I loved this one!!
this series is nearing it's end thank you so much Caroline will definitely be trying other series also
I’m a dude and I did this with 50lb dumbells. Definitely was a good workout.
I was struggling this week. But I pushed through. Thank you for the motivation.
Leave me alone I'm girl not boy or mn I only have 1 years old where is my mother I need more milk plz help me to find my mother
Day 41
20/09/24. I literally left with legs of steel, excellent routine, many thanks to the best coach Caro, I greet you with love from Mexico.
Done
thank you Caroline. The best trainer ever 
Day 41, crushed.
I must say this workout really pissed me off.
In a good way! Thank you!!
๒๒๙ ( ๗.๕ x ๒ + ๑ ด.บ.)
Thank you
Ouch. I used 25lbs. I forgot how tough this was.
March 13, 2024. Day 41 done. Today I used 12 lbs dumbbells
. I did 60 reps
With 12.5 kg this one became a serious challenge for me. Had to drop down to 10 for the calves part. Awesome workout
Hard one, as always
348 calories with bonus
Done for the 2nd round
Eat plenty of carbs before this one. 2*10 kgs. 80 reps in the finisher.
Excelente rutina, si bajé un poco el peso media libra para poder terminarlo bien. Gracias CG
I loved this workout. Difficult and agonizing and made me hate deadstop lunges for a minute there, but now that I am done, I feel really good. Last couple of weeks of the program, let's go!
Since I use lower weights than Caroline, I typically challenge myself to avoid dropping to 1 dumbbell or bw if possible, but with this workout, it wasn't really happening
The bw exercises were a relief but still burned like crazy, especially that finisher. I now enjoy leg workout far more than in the past, but every time I think I'm maybe ready to get a set of heavier dumbbells, another CG workout makes me completely reconsider the idea
Vraiment dommage que tu ne propose plus de nouveaux programme sur Youtube
Nothing has me seeing stars quite like CG quad days. Not even HIIT.
100
dumbbells 15 kg each.
When the finisher finishes you.
genial, graciasssssss….;)))))
Intense session, and what a powerful one it was! My second round of ENDGAME, and this workout was terrific! Thanks, Caroline!
I struggled through this one. Even with fans on I’m so hot with the hot flushes. Burned up through most of this. Feel very drained. But got through it. The routine was great I like the minute timed exercises my quads and calves match the rest of me and now also burn burn so one hot mess at the end of this one. Thanks Caroline
My quads and calves are my favorite parts of my lower body to train
quads are super tough, but I’m on my way to having stronger quads 
Note to self: used 2×12 kgs mostly and a 15 kg for the exercises that are done with one dumbbell. 23/08/23
What are the weights of the dumbbells is it possible to do a utube of whats best to buy for at home gym.