Caroline Girvan - TOUGH Tempo Training / Leg Day Workout | EPIC II - Day 38

It’s EPIC Leg Day!! I love playing with tempos.. with weights, running, HIIT and even variations of tempo training in ab workouts! Tempo variations make you aware of imbalances, increase awareness of alignment, help improve form due to massive control involved & highlighting of weaknesses and can lead to those gains in strength and greater ROM! All you will need for this leg workout is a pair of dumbbells, however there are extra equipment you can utilise if you have access to such as a chair for Bulgarian lunges (if you prefer not to use chair, simply perform revalue lunges) and a toga block/book for to elevate front foot during lunges for larger range of motion! The dumbbells I am using for your reference are 12.5kg each, I am also using x1 25kg dumbbell for the squats. The following are performed for the following tempos 1-4-1 (hold at bottom for approx count 4) 4-1-1 (slow lowering for approx count 4) 1-1-4 (slow concentric on way up) We perform each tempo variation for 1 minute each exercise with 30 seconds rest in between! Sumo squat High squat Sumo deadlift squat Bulgarian lunges Foot elevated lunges Forward lean lunges We then move to more dynamic moments for 1 minute per side. Lunge to staggered squat The finisher is a full 1 minute 3 seconds of sumo squats with holds, pulses, half reps finishing with bodyweight only! This is a very challenging workout! It is up to you to really challenge yourself, breath and relax into the movements! Focusing on...