Supersets! Partial reps! Dumbbells! Bodyweight! Isometrics! Burn out! You know your quads, hamstrings and glutes will all be working hard and growing stronger with compound movements and single leg exercises supersets!
For this lower body workout you will need a pair of dumbbells, a chair for Bulgarian lunges and a yoga block/thick book is optional to deepen the depth of lunges!
The dumbbells I am using for your reference are 12.5kg each!
There is a staple of Romanian Deadlift supersets throughout this workout however this superset only appears 3 times in total!
Staple:
RDL FULL RANGE!
1 1/2 REPS!
HEEL ELEVATED SQUATS
1 1/2 REPS!
HEEL ELEVATED SQUATS
1/2 REPS BODYWEIGHT!
BULGARIAN LUNGE FULL RANGE
X1 DUMBBELL FULL RANGE (same side)
FULL RANGE (switch)
X1 DUMBBELL FULL RANGE (same side)
Staple:
RDL FULL RANGE!
1 1/2 REPS!
FOOT ELEVATED LUNGE x2 DB
BODYWEIGHT ONLY! (same side)
FOOT ELEVATED LUNGE x2 DB (switch)
BODYWEIGHT ONLY! (same side)
RDL ON CHAIR x1 DUMBBELL
QUAD LUNGE BODYWEIGHT ONLY!
RDL ON CHAIR x1 DUMBBELL (switch)
QUAD LUNGE BODYWEIGHT ONLY!
Staple:
RDL FULL RANGE!1 1/2 REPS!
HIGH SQUATS w/ PAUSE
1/2 REPS X1 DUMBBELL!
HIGH SQUATS w/ PAUSE
1/2 REPS X1 DUMBBELL!
BULGARIAN BODYWEIGHT FWD LEANUPRIGHT HOLD! (same side)
BULGARIAN BODYWEIGHT FWD LEAN
UPRIGHT HOLD! (same side)
Finisher:
ELEVATED REAR STEP LUNGE
SWITCH!
ALTERNATING REAR STEP!
Slow and controlled as with all of the strength focused workouts! It is possible to always ‘adapt’ or ‘tweak’ movements to increase difficulty and intensity such as;
During RDLs, pushing hips back even more, opening chest more, keeping dumbbells closer to body, greater depth therefore deeper stretch on hamstrings and of course increasing weight!
During Bulgarian lunges, relaxing into it will allow for even deeper lunge depth!
These are some a few wee points to think about during these movements!
Slow it down, as big range of movement you can and your legs will thank you!!
Cx
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Round 2, I used 2 x 25 lbs.
Is it my imagination or are we at 30sec plus 45 sec of work followed by 30 sec rest? It’s early so I’ll keep at it lol
I can’t feel my legs
, this was not an easy workout 
because I sincerely haaaaaattttteeeeee Bulgarian lunges but at the end of day I am glad I gave my body a challenge 
This is going to hurt tomorrow. 8.5kgs for this. Almost there!
I gotta admit, EPIC HEAT is my most favourite out of all programs because it is so fun! And is done under 40 mins, so good for busy days. I always come back to Heat.
12/24' For my reference, I used 25s with my hooks and burned 205 calories.
12-09-24!!!!
ON REPEAT!!!!!!!!!!!
I'm in the US and I NEEDED this workout today. Thank you
The Bulgarian lunges always get me
this one kicks my ass just within 10 minutes
it's also fun
tysm
completed August 28, 2024 with 25lbs DB !
all your lower body workouts are hard bu this one is a lil extra brutal
I almost puked several times throughout this workout! But it was amazing!
Let’s Go!!!
CG!!!
Round 4 in 2024!
sweating like crazy
so sweaty
killed it
Completed 6/11/24.
this one really kicks your thighss
This was one of the most challenging in this series. Wowza!
Loveeee
i'm so happy to have found you
ahhhhhh my glutes were on fire and i am out breathhhhhhhhhhhhhh would definetly do this againnnn
This is fire my legs are hot asf keep it up
Done
I love to hate you Caroline lol I LOVE you! You have helped me learn the correct form. I have been watching you videos for almost a year. I have lost fat and gained muscle not to my goal yet but I enjoy your vibe and how you do not talk during the workout!!! Thats my fav. When Im working out i need everyone to leave me alone and be quiet so I can concentrate bc its so hard when starting out you keep pushing me im not sure if you read these still but I follow your videos and make all of my friends watch them and encourage them to put in work too! Love from this Texan!
Done
1/24 – For my reference I used 25lb dumbells for this workout. 175 calories. I liked this one.
Love this so much ! Hits all the legs and you feel amazing afterwards Caroline is ingenuous !
Really felt the burn in this one. Used a lighter weight than normal allowed me to really concentrate on the moves. Loved it. Thanks Caroline. Now for day 50
Let’s Go!!!
lCG!!!
Round 3 in 2023!!!
Show
Difficulty 9/10. 32mins. Heart rate up throughout the whole workout.