DEPLETED Lower Body Workout / Leg Day | EPIC Heat - Day 3

30 exercises to work through all focused on the lower body! A mixture of bodyweight and use of dumbbells to help build strength, endurance, muscle and resilience!

For this workout, you will need a pair of dumbbells and your mat. I am using a yoga block but this is completely optimal as you can simply complete workout without this and keep both feet on floor. If you don’t have a yoga block, you can use a thick book. The dumbbells I am using are 15kg each.

It is important that you go at a pace that suits YOU! You may go at a slower pace than me or complete more reps than me depending on the weight you are using etc.

Every exercise is different! However a no repeat workout doesn’t mean it’s any easier! With careful positioning of the exercises you can get so much more work done!

The timer will be on for 45 seconds of work per exercise, 15 seconds rest!

15 seconds is not a lot of time between the exercises so keep mat nearby! However you will see me taking afew extra seconds to get into position to ensure I feel comfortable in position and am safe to proceed!

FORWARD STEP ALTERNATING LUNGES
HEEL ELEVATED SQUATS (x2 dumbbells)
1/2 SQUATS (bodyweight)
UNEVEN SQUAT
UNEVEN SQUAT
SQUAT TO ALT REVERSE LUNGE
10 x LUNGE TO SWITCH
ELEVATED KNEEL TO KNEE TAP
ELEVATED KNEEL TO KNEE TAP
FWD LEAN LUNGE
FWD LEAN LUNGE
DEADSTOP LUNGE
DEADSTOP LUNGE
3 WAY STANCE SQUAT HOPS
1 1/2 REP RDL
CLOSE SQUAT TO RDL
STAGGERED RDL TO LUNGE
STAGGERED RDL TO LUNGE
SQUAT THRUSTER
SUMO SQUAT
NARROW TO WIDE SQUAT TO HAND TAP
KNEEL TO JUMP TO SQUAT JUMP
LATERAL LUNGE
3 POINT REAR LUNGE TAP
3 POINT REAR LUNGE TAP
LUNGE HOLD ON TOES
LUNGE HOLD ON TOES
ELEVATED CURTSEY LUNGE
ELEVATED CURTSEY LUNGE
HANDS BURPEE W/ 2 SQUAT JUMPS

Finisher:

A good wee dumbbell squat drop set!

30 seconds each of the following:

Squats x 2 dumbbells
Squats x 1 dumbbell
Squats bodyweight

And finally...

15 seconds of squat pulses!

You will literally feel the lactic acid build up!

Embrace the burn!!

Cx

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Caroline Girvan
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Northern Ireland
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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

[aurelieliot]

You are not a fitness influencer. You are a real COACH, OUR coach, sharing her passion. You created such a wonderful community. Thank you for saving me during this lockdown 💕

[missglitterglamx]

To anyone who is thinking about taking today off because you’re still sore from Monday.... DO NOT DO I was so close to taking today off because I was sore but I didn’t and I’m so glad!!!! It’s tough for the first few moves but then your muscles get warmed up and you barely feel the soreness throughout the workout! Keep pushing through and NO EXCUSES!!!

Thanks for the amazing burn Caroline!!! ❤️❤️

[SustainablyVegan]

Now THIS is my favourite kind of workout, though my legs were DEFINITELY still sore from Monday haha

[liziverson]

This was really hard for me. I had to modify a lot but I finished and did as many reps as I could. Proud of all of us for trying and finishing!

[rossellar]

Am I the only one who literally cries after finishing any of Caroline’s workouts? Love you Caroline! The tears are totally worth it

[lizablahblah]

My legs are still sore from Monday's workouts but lets do this .

[thoughtsoftheheart]

Can we take a moment to appreciate the comments section 😀😂 You all help me get mentally prepared for the day 👍🏼😅

[jojo.xx]

Anyone else passively scrolling through the video to get “Mentally Prepared”?😂
btw my legs are STILL SORE from Monday’s workouttt TwT

[Feetnt]

I absolutely love her workouts. My body is challenged. 2 weeks ago I started her work outs and my I’m already starting to see definition in my legs. Her workouts are probably THE BEST on the internet right now. Thank you Caroline!!!!

[shunnyjj]

Whoever is thinking of leaving this workout for tomorrow because they're sore, the BURNNN you get from this! It'll make you completely forget about the soreness, I did it and now i don't regret it at all!

[jaerinyang]

One thing I love about Caroline's videos is that she shows her true self. She shows us that even her sometimes have to pause for 5 seconds then continue. Some of the other Youtuber's fitness videos show them doing it perfectly which sometimes is discouraging. Also I love that the intensities of Caroline's workouts. Because some Youtube videos I find way too easy and some are out of this world hard. So thank you for all your hard work Caroline!

[zoelessi]

Well people Caroline managed to put all the exercice of an hour session in 30'. It's like having cardio - hiit everyday. Good luck to all of us!!! Thank you Caroline 😊

[Kamothecreator]

I finally found the courage to do Caroline's leg workouts with my ankle weights ... without removing them for any move.. super proud and I can tell I am stronger
Push yourselves everyone. The end results are worth it

[belacore-rado]

Caroline has made me a better mum. I have a special needs toddler and her workouts take me out of my head and give me great patience the rest of the day. Thank you.

[carrigandenny-brown]

Religiously completing these workouts has resulted in personal record runs EVERY TIME I hit the pavement! Funny enough, my improving run times aren't because I'm doing a lot of running...it's these workouts that are making me faster through strength and agility, while also increasing my endurance! I strongly encourage any runners to try it and see the difference. Been an avid fan and follower since before Epic 1! Thanks Caroline and *great job* to all in the community!

[annauwuuwu]

I love we all in the comment section are like "omg i just did leg day 😭💔... But still gonna do it" we're amazing. 😂

[heidiim]

HOW THE HELL DOES CAROLINE USE 15KG WEIGHTS IM HERE STRUGGLING WITH 3KG WEIGHTS. istg this woman is absolutly invincible-

[jaymmeerecio]

I'm literally burning everywhere but so proud of everyone myself included for completing Day 3.

[klaudiakupczyk]

Since Monday I haven’t felt my legs, but I did it. Probably tomorrow I won’t get up. Caroline, You have changed my life!!! 🥰

[ashleynicole]

You made me cry today. Bad anxiety day. Bad attitude towards working out but I never quit I kept going and gave it my all in the burnout and cried good tears. My goal doing this program was for the mental aspect and I’m grateful to be doing this. Thank you!