Caroline Girvan - Lower Body Workout - Calves, Hamstrings, Glutes & Quads | EPIC II - Day 32

Lunges and calves leg day!! The entire lower body will be working hard in this superset session! Hamstrings, glutes, quads and calves! For this lower body session you will need a pair of dumbbells, a mat, and a wall/furniture for balance in single leg calf raises. Optional is a chair for Bulgarian lunges however you can perform regular lunges if you prefer. The dumbbells I am using are 10kg each for your reference. The timer will be on set for supersets so we do an exercise for 45 seconds, straight into a complimentary exercise for 45 seconds followed by 30 seconds rest! X2 sets per side HEEL ELEVATED LUNGES 1/3 REP BODYWEIGHT ONLY X2 sets per side BULGARIAN LUNGE W/ DUMBBELLS BODYWEIGHT ONLY X1 set per side ELEVATED FWD LEAN LUNGES BODYWEIGHT ONLY X2 sets per side DEADSTOP LUNGES W/ DUMBBELLS FULL RANGE LUNGES DUMBBELL CALF RAISES Full Range Slow Fast Pulses Fast Full Range Slow X2 sets DB ALT GRIP LATERAL LUNGES BODYWEIGHT COSSACK LUNGE X2 sets per side UNEVEN LUNGE LUNGE TO STAGGERED RDL BODYWEIGHT CALVES Full Range Slow Fast Pulses Single leg Single leg Finisher: DUMBBELL LUNGES one side DUMBBELL LUNGES switch BODYWEIGHT LUNGES switch BODYWEIGHT LUNGES switch Make use of the extra depth available when doing Bulgarian lunges on chair and front elevated foot lunges! Ease into the stretch and don’t rush! During the calves portion, take it slow at the beginning. Warming up is always important and also use the first few reps as a warm up into those the...