TORCHED Lower Body Workout - Legs & Glutes | EPIC Heat - Day 31

Glutes, hamstrings, quads in complex format! Be prepared to feel every muscle in your lower body during this 30 minute intense lower body session!!!

For this session you will need a pair of dumbbells, your glute band, a chair for Bulgarian lunges & hip thrusts and your mat!

Each complex is 3 minutes duration, with 30 seconds rest inbetween!

Most of the exercises within each complex will be performed for 10 reps each, apart from the calf raises which will be x20 reps!

Some of the complexes involve all one side work such as the kneel to squat, Bulgarian lunges and single leg hip thrusts! 🔥🔥🔥

The dumbbells I am using for your reference are 12.5kg each. I use x1 25kg dumbbell for hip thrusts.

HIP THRUST COMPLEX
FULL RANGE x10
PULSES x10
HAMSTRING THRUST x10

SQUATS x10
1/2 REP SQUATS x10
CALF RAISES x20

RDL x10
REAR STEP LUNGE x10
REAR STEP LUNGE x10 (switch)

KNEEL TO SQUAT x10
CURTSEY LUNGE x10

KNEEL TO SQUAT x10
CURTSEY LUNGE x10

BULGARIAN LUNGE COMPLEX

FULL RANGE x10
PULSES x10
FORWARD LEAN x10

FULL RANGE x10 (switch side)
PULSES x10
FORWARD LEAN x10

SINGLE LEG HIP THRUST x10
PULSES x10
STAGGERED x10

SINGLE LEG HIP THRUST x10 (switch)
PULSES x10
STAGGERED x10

Finisher: 30 seconds each!
With band!

LATERAL SQUAT WALK
1/2 REP SQUATS
SIDE STEP (one side)
SIDE STEP (switch)
FORWARD & BACK SQUAT WALK
SQUAT PULSES!

If I know you all as well as I think I do, I’m sure you will absolutely LOVE this workout!!

And don’t underestimate the bodyweight only single leg hip thrusts!! I found these the most challenging!!!

Enjoy everyone and well done on beginning week 7!!!

Cx

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[craftsbymicks]

I can officially say that my legs are no longer able to function ... this was super killer, good luck to all who tries this - its a must

[samantha]

As a video suggestion, if caroline wants and feels comfortable, she should make another Q& A video, so we can get to know her better! we love her so much and she is such an incredible woman that i admire so much! i would love to get to know her more as a person, more than just her being our trainer/coach

[iamdevanshkalra]

Okay, week 7 officially begins with lower body complexes. This brings back the good old memories of our very first Epic Heat session - uncomplicated complexes. I’ve loved each & every session endured so far and I’m sure I’ll love the remaining 20 even more. Let’s make the last 20 sessions EPIC - aiming for that one last rep, one last push & feeling the *heat* 🔥 Good luck everyone, we’ve come this far - you got this! This is an epic community full of epic people and an epic trainer guiding us all through out. Let’s write EPIC STORIES for ourselves 💗

[leighwhite]

First minute of each complex "I've got this." Second minute "man this is hard" and having to pause. Third minute "this is impossible!" and long rests! Thanks my legs are toast!

[vinciane]

I just finished the workout and I'm literally DRIPPING in sweat! It's probably the hardest leg workout I've ever done from you Caroline, but also one of the best ! Thank you so much Caroline !!!

[tonym]

Yessss!!! Complex’s!! Have a great workout everyone - my coffee is bubbling & its another new week 😁 week 7 - OMD !!! Thanks Caroline for the upload & continued support ! Have an amazing day everyone, Let’s go! 🔥

[stephaniiefloress]

Caroline I will forever be a loyal subscriber, viewer, and workout buddy. Thank you so much for your videos!

[Mrs.Lessard]

I’m 41, and over these past 8mo. of diligently working out w/Caroline, my body is completely transforming. I LOOK and FEEL better than I did throughout my 20’s and 30’s. Thank you Caroline, you inspire me! 🙏🏼

(PS… does anyone know what brand of shorts these are? ☺️)

[emmae]

I hope you have realized the important role you play in so many people's lives and the impact you have made for our mental and physical health.💪 Thank you for everything you do for us Caroline 💐💐💐💞💞💞

[matthewalmond]

Hi everyone...week 7 already! This looks like a brilliant start to the week...a good hard lower body workout! We get to do complexes again and we get to use our glute band which I know are two of our favourites! Even though it’s lower body I plan a few hill sprints first...I just feel like doing them! Have a great workout everyone and happy Monday! Matthew

[marie.gilbert]

Wow, Caroline, this workout was soo intense but soo amazing. I truly love your workouts and I am so excited for the next weeks. Thank you so much for the work, time and effort you put into every video. We all appreciate it so much 🙏

[blznu]

Week after week, workout after workout, Caroline you continue to amaze me with your ability to make me work my butt off. I have done all Epic programs right along with you and am probably in the best shape of my life. Yet every new workout brings me to exhaustion. You are an amazing trainer and great human being for using your talent to keep us healthy and striving to be our better selves. I am so happy to have found you during this lockdown. I probably will never go back to the gym. 👍

[riaj]

Thank you Caroline for these free workout videos and this wonderful community. I have told everyone I know about you. You are such an inspiration to me.

[saidaarfaoui]

You're definitely right Caroline, the bodyweight single leg exercises were the most challenging. Then the outer thighs and glutes workout with band exhausted me. But I feel so good now that I've finished it! I'm also happy to notice that the more progress I make in the training the more I feel the burn in the appropriate muscles targeted by the movement, and not in my knees anymore 😃. Thank you for everything 😍😍😍

[heatherpoletti]

The Bulgarian lunges did not disappoint and the single leg hip thrusts about did me in.Caroline, one can dream that I will have legs like yours one day.

[zezee]

Another leg day with so many amazing Bulgarian lunges and band workout I really find Bulgarian lunges a bit hard to do🤣🤣🤣🤣but when I finish them I feel super proud and whenever I feel like giving up I see that I'm not alone caroline is also doing the same with me so yeah I can do it too.i hope we all will enjoy today's session...

[chouse]

Wow. Thank you Caroline! My legs were torched from the very first set of complexes! Well done everyone!

[manonbrochu]

You are a crazy woman Caroline!!! That's why I love ya 😁. This workout was completely mad. But I pushed it, finished it and even added the 20 mins upper body suggested. I am really enjoying myself. This series is so much much fun and efficient. Thank you so much for your hard work and dedication. From Canada 🇨🇦.

[gooogaaa]

A brand new week, let's challenge ourselves. At times it can be difficult, but we put in effort. Thank you Caroline.

[sharonthompson]

Yayyy I so enjoyed this workout. Those Bulgarian lunges were so challenging too! Happy Monday everyone 🔥😀