Caroline Girvan - 50 Min Compound Leg Workout / Dumbbells & Bodyweight | EPIC II - DAY 2

Let’s fire up the legs with dumbbells and bodyweight compound exercises to work the quads, hamstrings, glutes and of course the core! For this lower body workout you will simply need a pair of dumbbells and a mat, however you can also use the following if you have access but is not necessary! Glute band for hip thrusts Yoga block/thick book for heel elevated squats and foot elevated lunges A chair for hip thrusts however you can perform bridges in the mat The dumbbells I am using are 15kg each. This is also a great workout if you have access to a heavier dumbbell/kettlebell for the hip thrusts. I am using 20kg for the hip thrusts. The timer will be set for 40 seconds of work, 20 seconds of rest. As we progress through the workout, there will be sequences where the 20 seconds will be a hold or pulse of the previous exercise followed immediately by the full range again for the next 40 seconds so essentially no rest! Please ensure you go at a pace to suit you! Depending on your weights, if you can perform more reps great, go at a pace that suits the weight so long as you are not neglecting range of motion or form. HEEL ELEVATED SQUATS HEEL ELEVATED SQUATS 1/2 REPS! ELEVATED DEADSTOP LUNGES ELEVATED DEADSTOP LUNGES (opp) ELEVATED DEADSTOP LUNGES (opp) ELEVATED DEADSTOP LUNGES (opp) SQUATS SQUATS 1/2 REPS! LUNGES LUNGES (switch) LUNGES (switch) LUNGES (switch) 1/2 REPS! (switch) 1/2 REPS! (switch) ROMANIAN DEADLIFTS ROMANIAN DEADLIFTS 1/2 REPS STAGGERED RDL STAGGERED RDL...