BRUTAL LEG DAY - Dumbbell Leg Workout | Tempo Week Day 2

TEMPO LEG DAY… we will turn up the heat in this workout! Every muscle in the lower body will be worked today! Slow pace, full range of motion and a focus on perfect form! Time under tension is high today with slow tempo, holds and pausing included today!

The dumbbells I am using for your reference are 15kg each! Depending on the weight you have access to, also your energy levels you may wish to use 2 dumbbells where I use x1! Or vice versus, use 1 dumbbell when I use 2!

The timer will be on for a majority of work 40 seconds with 20 seconds rest! During the CALVES portion, there will be holds performed within the 20 second rest period!

HEEL ELEVATED SQUAT (slow eccentric)

HEEL ELEVATED SQUAT (slow concentric)

LUNGES (pause at bottom)

LUNGES (slow eccentric)

RDLs (slow eccentric)

RDLs (pause at bottom)

CALVES SEQUENCE! (40/20/40/20/40/20…)

X1 LEG - HOLD - FULL RANGE - HOLD!

OPPOSITE - HOLD - FULL RANGE - HOLD!

BOTH CALVES FULL RANGE - HOLD - FULL RANGE!

HEEL ELEVATED SQUAT (pause at bottom)

HEEL ELEVATED SQUAT (hold 1/2 way point!)

FORWARD LEAN LUNGE (slow eccentric)

FORWARD LEAN LUNGE (hold, step on beep)!

BULGARIAN LUNGE (slow eccentric)

BULGARIAN LUNGE (slow concentric)

B/W BULGARIAN LUNGE (pause at bottom)

B/W BULGARIAN LUNGE (hold!)

Finisher:

BODYWEIGHT ONLY!

HEEL ELEVATED SQUATS

X1 SLOW LOWER! (40 seconds)
FULL RANGE! (20 seconds)
X1 SLOW RISE! (40 seconds)
1/2 REPS! (20 seconds)

I felt like this finisher was one of the most challenging I have ever done! Wow! I am sure you will agree!

Leg day let’s go!!!

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

[tionne]

I always love how everything matches in Caroline's videos. Her outfit, sneakers and timers are all the same color

[cjcjc]

Brutal leg workout is a very honest title for this video - no clickbait with Caroline and that's why she is the best. If only more were as genuine as she is. Loving this series and the length of the videos. Thank you Caroline.

[lindagrohmann]

That finisher really was extremely hard! I almost couldn't do the slow rise, such an intense burn! One thing I truly appreciate about Caroline's videos (which are beautfilly produced in general of course) is that the workout part is not edited to cut scenes where she is struggling or losing her balance. That one moment when she's trying to put her foot on the chair for the Bulgarian lunge and almost falls, that's exactly me so often when I try to get into position for the Bulgarians, it's so encouraging to see that it happens to a pro like Caroline as well! Thank you for sharing these moments with us, Caroline, it truly shows what an amazing trainer and sportsperson you are!

[matthewalmond]

Caroline’s videos are always so superbly produced...but don’t you think that this week she has surpassed herself with the colour schemes and flowers...all so beautiful! Caroline has turned the fitness video into an art form!! And this weeks workouts are so superb too..I am expecting today’s to be truly brutal as it’s the only full leg day this week! When Caroline says the finisher is the hardest she’s ever done I’m sure she means it! Have fun everyone and Happy Tuesday! Matthew

[ginjaninja]

I was super pumped all through this workout, and thought I was killing it until the slow rise squat. Holy heck I've never felt a burn like that before (and I've been working out for 2 years now)! This is my first time commenting, and I'd like to tell you Caroline that you got me out of my borderline disordered eating and work out routines. I thank you for your constant motivation and support. I much rather be strong than skinny.

[lolacookie]

Who else watches the night before to mentally prepare for the actual workout? 😬😂

[maried]

Is it just me or does it feel like these weeks are increasing in intensity? I mean we started with circuits & complexes & no repeat and now we're here with pyramid & tempo training!
Thank you Caroline for all your hard work, I really do appreciate you for making my life brighter!

[pavmas]

Okay so I just finished this one and I have to tell you. Don't try it guys, it's a trap.
Goodbye legs, you will be missed.



I love you Caroline. You really ARE the best there is. ❤️

[matthewalmond]

Hi Caroline, hi everyone...just finished and I loved the variety in this intense leg workout! It was good to do an intense calf sequence again...but I think this workout saved the best for last! Bulgarian lunges and that fantastic finisher coming all together at the end! I loved it! Incidentally I love the vase of agapanthus...always one of my favourite flowers!
I’m just about to do Chilled Cardio which I shall treat as an extended cool down!
Have a lovely day, everyone! Matthew

[wanzybeem]

Good morning beautiful people. As some of you may already know legs days are my best so looking forward to the challenge. As said by many, I love the theme colour and how Caroline has made everything purple. The workouts are well coordinated as always and let’s push our limits and burn those legs. Happy workout everyone. 💪🏾🔥

[masienguyen]

29:23 how I really do once starting to do Bulgarian Lunge :) CG's workouts are always real, practical. Always embracing the imperfections! Appreciate a lotttt

[iamdevanshkalra]

Leg day & it’s packed with my favourite exercises! A different approach but so efficient & really stimulating. The control you gain from tempo training can really help you maintain consistently good technique with your lifts & it makes the muscles work so hard. Happy training everyone 💜

Hi Caroline & everyone, I’m so in love with today’s workout. I really like the element of TEMPO (controlled all the way) & I felt my entire muscles in the lower body worked very hard. It came to me as a surprise that I was able to match weights with Caroline today and I feel really happy about that. However, let’s talk about the finisher - deadly! The eccentric part was okay followed by full reps but then the concentric got me 🔥 I took an extra 20 seconds of break and there I had it, all the way!! Favourite leg day, thank you so much Caroline! I’m having so much with TEMPO 🥰

[trishd.]

Absolutely LOVED Day1! Shoulders & Tris were pumped. Def feeling it today. Ready for Leg Day!🔥 BRUTAL! Bring it! 😆👊

My mantra for today's workout: "Believe, Breathe, Focus".

Done ✔️ Legs were on 🔥🔥. Brutal Indeed!! Luv it! It was Fun pushing through esp. during Bulgarian Lunge Holds. Glad to do Calves again and it burns. Killer finisher! The Burn was so Intense in the x1 Slow Rise and 1/2 Reps of Heel Elevated Squats 🥵. Awesome Leg workout! 🤩
Thanks Caroline! ❤️

[jokintz]

This going to be fire!! I'm sure after this work out, we will be walking like baby giraffes! You never fail to push us Caroline- love that!!

[triciam]

Tempo leg day…. This is going to be a killer. Looking forward to working quads, Glutes, and hamstrings.

Thanks CG

[missmal]

Absolutely loved this! Thank you Caroline. Thought Beast Mode was my favourite so far but Tempo Week might just have the edge!

[jennyfrost]

This was as tough as expected..those bulgarian lunges burned as did the finisher. For me the key to training well is variety and we certainly get that from CG..thank you 💜

[sariehopkins]

The fact it’s called BRUTAL leg day has got me scared 😱

[lilymariee]

this may be my favorite workout yet. i love the controlled movements, and the mental battle to keep going as my legs start to literally shake. thank you for all of these workouts caroline!

[vickymitchell]

Good morning everyone and happy new year. I started tempo before christmas 2022 but quit for christmas. So starting back now. I am doing cardio with Grow with Jo and weights with Caroline. I love your work outs. Thank you for all you do for us.