DROP SET DESTROYER Leg Workout - Dumbbells | EPIC III Day 43

Here we go!! Drop sets format for leg day!! The quads, hamstrings, calves and glutes are all in on the action today! Action packed with so many variations, a solid leg day workout!

Drop sets are typically performed in reduction of weight or sometimes duration of sets… this workout will focus on that reducing of the weight but also increased range of movement to reduce the intensity… however this is very different when applied as the intensity will increase even though you reduce either the weight or perform full range as apposed to partials for example!!

There is a lot of variety in this workout but it will be very focused at points on either the quads, hamstrings and/or glutes!

For this workout you will simply need a pair of dumbbells, your mat and a yoga block or thick book!

The timer will be on for 45 seconds each exercise with 15 seconds rest inbetween!

The dumbbells I am using for your reference are 12.5kg each.

1/2 REP SUITCASE SQUATS
1 1/2 REPS!
FULL RANGE!

LUNGE HOLD!
SWITCH SIDE!
LUNGE PULSES (switch side)
LUNGE PULSES (switch side)
FULL RANGE LUNGES (switch side)
FULL RANGE LUNGES (switch side)

1/2 REP HEEL ELEVATED SQUATS
1 1/2 REPS!
FULL RANGE!

CURTSEY TO SQUAT x2 dumbbells
SWITCH SIDE!
CURTSEY TO SQUAT x1 dumbbell
SWITCH SIDE!
CURTSEY TO SQUAT x bodyweight
SWITCH SIDE!

1/2 REP RDLS
1 1/2 REP RDLS!
FULL RANGE RDLS!

REAR STEP LUNGE x2 dumbbells
SWITCH SIDE!
REAR STEP LUNGE x1 dumbbell
SWITCH SIDE!
REAR STEP LUNGE x bodyweight!
SWITCH SIDE!

1/2 REP STAGGERED RDL
SWITCH SIDE!
1 1/2 REP STAGGERED RDL
SWITCH SIDE!
FULL RANGE STAGGERED RDL
SWITCH SIDE!

1/2 REP ELEVATED SQUATS x2 dumbbells
X1 DUMBBELL!
BODYWEIGHT ONLY!

PULSES CALVE RAISES x2 dumbbells
FULL RANGE!
PULSES CALVE RAISES x1 dumbbell
FULL RANGE!
PULSES CALVE RAISES bodyweight!

Finisher:

30/30/30

1/2 REP HIGH SQUATS x2 dumbbells
X1 DUMBBELL!
BODYWEIGHT ONLY!

Mentally as you will work through this workout, it is great to know the next exercise variation maybe dropping a dumbbell or moving from 1/2 reps to 1 1/2 reps but it is physically very demanding yet somehow so much fun!

This actually might be one of my favourite leg day workouts of the EPIC III program!

And what a way to finish it than with some bodyweight 1/2 rep squats!

Have fun today and enjoy those 15 seconds rest!

Remember to go at your own pace and think about the muscles being targeted as you perform each rep!

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

[iamdevanshkalra]

Who else can feel their upper body after yesterday's intense session? Dropsets today so it will be our lower bodies feeling it tomorrow but what better way is there to work the legs hard…you think it will get easier but actually it doesn't as your muscles tire due to time under tension…the 2nd & 3rd exercise will become increasingly more challenging in different ways! It looks like a great, solid leg day…let's smash it and feel EPIC 💙

[marciamerz]

My heart rate was so elevated due to those short 15 second rest. Caroline is a machine! That was extremely intense! Those drop sets made me drop to the floor a few times….Holy moly! Tough but fantastic workout as always. Loved it! 💖💖💖

[supergaulig]

OMG what was THAT? I thought last week‘s leg day was the hardest one so far, little did I know what was waiting for us 😳 everytime I think „that‘s it, that was the hardest workout of them all“, Caroline probably laughs at the comment section knowing what she already has prepared for us 😅 Doesn‘t mean I don‘t love it 😍 Thank you Caroline ❤️🥰 Good job everyone 💪🏼

[matthewalmond]

It seems a long time since we last did drop sets! This workout just looks so interesting to do....I love the idea of increasing the range of motion and dropping weight! As we all know when you drop to bodyweight it doesn’t get easy! I love it that we have a calf sequence at the end! Thank you so much, Caroline, your creativity is just superb and the time you put into planning these workouts so impressive and so much appreciated! And...yes....I love the colour coordination today! Have a great workout everyone! Matthew

[manuelaspezzini]

Morning everyone, this workout looks really challenging but with our super coach Caroline we got used to it! Have a great session everybody and a good day!💙

[kumadja]

I was so relieved to see we were switching sides each time! 😅 Easily one of my favorite leg days.

[nicolarowlandsadair]

Running out of things to say, it's same old every day 😂 Epic III has been phenomenal. Loving every single session. So many I want to do again...but impossible with all the new ones coming out. Thank you from the bottom of my heart. 18 months consistent training with you. Never in my life have I committed to something that much, my gym visits would be sporadic, Trying different things here and there. Enjoying this as much as the very first week ⭐⭐⭐⭐⭐

[sierraballard]

Can't believe Epic 3 almost done! Thank you Caroline Girvan!

[nguyenhuyenbang]

Whether it’s long or short, I listen to every word Caroline says at the beginning of the workout! Those words really helps navigating me and keeps me prepared for the challenge 👊 I DON’T WANT this program to end... to be honest 😭

[Rozzerama]

Oh boy. Just finished that one. This one really hurts but it is a great workout, I love a leg day! Good luck everyone and of course, thank you Caroline!

[nikkismyer]

I cannot believe we are gifted with all these workouts. And, they aren't just regular workouts, they come from a super, knowledgeable trainer!

[marileedebruyn]

I really struggled to keep up today. I felt like I couldn't quite catch my breath most of the time and I paused a lot - it took me bout an hour with warmup.
I did, however, also start incorporating my own 12.5kg weights and, even though I got confused during some intervals or only used one weight from time to time, I finished and that feels like quite a big victory today.
This programme has been pretty intense. I've been put through my paces and then some. I'm kind of looking forward to being done with EPIC III, but I also kind of want to know how much further my body can go. But I gues that will be EPIC Endgame's revelation. And then I'll probably just start repeating the previous EPICs because training like this is fun😁
Thanks for another thorough and thrilling session, C.
Much love from South Africa <3
Stay safe and strong everyone!

[purplequail]

I’m really excited to see how the fluctuation in weight hits on this session! That squat and core finisher the other day switching from body weight to dumbbells had my legs quivering! Always love a leg day😉let’s go everyone!! Forever grateful to you Caroline💕

[CarmenIoneanu]

OMG, those pulses....my legs are burning and I love it :) ! Definitely, this one is my favourite leg workout so far! Thank you, Caroline!

[raquelitagarcia]

by the way ive been feeling the soreness and tiress of last weeks of terrific&amazing workouts but so rewarding! I hope I can reach the finale in high spirits!!! have a nice day u all!!!

[m.a.]

I've said this before but I have to say it again. Not only are your workouts the best on this site, but you have amazing hair. Keep brining us these challenging workouts. We appreciate your hard work.

[jasminee]

note to self: used 10 kgs
I loved the intensity of this workout, it goes to my favorites. Thank you, Caroline💕

[bridgetofar]

After not doing strength training for a week, I come back to this, just shows how intense this training really is, hardcore!! love it X

[cherylmayers]

I think this one was the hardest leg workout I've done and I've completed, The EndGame, Heat, Iron Series and BeatMode. I think it was switching sides every exercise that did me in!!!

[jennyfrost]

Find your instruction at the start so helpful..today open chest further lift hips wow my poor hamstrings...abs add on was a bonus so glad to lie down...thanks CG 💕