Caroline Girvan - Dumbbell Lower Body COMPLEX Workout / Leg Day | EPIC II - Day 22

Glutes on fire, hard working hamstrings and quality quad exercises all on this session today! All you will need for this leg session is a pair of dumbbells and your mat! The dumbbells I am using for your reference are 10kg each. Many of the complexes involve only 1 dumbbell on one side then next complex is opposite side! Simply go at your own pace! Change hand position when needed so either by sides or up in rack position! Each complex is 3 minutes long with 45 seconds rest in between! Changed from 2 minutes 30 complex but more rest!! Complex X 10 SUITCASE SQUAT ALT LUNGES CALF RAISES X 10 1 1/2 REP RDL (Romanian Deadlift) 1/2 RDL 1 1/2 HIGH SQUAT 1/2 SQUAT X 10 CURTSEY LUNGE LUNGE STAGGERED SQUAT X 10 switch side CURTSEY LUNGE LUNGE STAGGERED SQUAT X 10 KNEEL TO SQUAT UNEVEN SQUAT REAR STEP LUNGE Switch side x 10 KNEEL TO SQUAT UNEVEN SQUAT REAR STEP LUNGE X 10 LATERAL LUNGE SQUAT TO SIDE STEP KNEEL GLUTE SQUEEZE Switch side X 10 LATERAL LUNGE SQUAT TO SIDE STEP KNEEL GLUTE SQUEEZE X 10 SQUAT ON TOES CALF RAISES SUMO SQUAT HOLD ON TOES X 5 STATIC LUNGE STAGGERED RDL UNEVEN SQUAT Switch side X 5 STATIC LUNGE STAGGERED RDL UNEVEN SQUAT X 10 HAMSTRING WALK HAMSTRING LIFT GLUTE BRIDGE Finisher: 30/30/30 SQUAT TO RDL x 2 DUMBBELLS SQUAT TO RDL x 1 DUMBBELL SQUAT TO RDL x BODYWEIGHT Perform a squat with hips pushed far back then come over to feel stretch in hamstrings!! Please ensure you warm up. Here’s my recommended Warm Up Routine: • 10 Min Full...