Uncomplicated Complexes LEG DAY Workout | EPIC Heat - Day 1

Day 1 in the EPIC Heat Program! Let’s get started!

Uncomplicated complexes for this leg day!

Complexes on the legs are a sure fire way to light up your entire lower body! The quads, hamstrings, glutes, core and let’s not forget the forearms due to holding those dumbbells will be challenged!

If you are new to complexes, basically for the duration of the complex you aim to complete as many solid, great form reps of the exercises for the amount of reps as on screen. So in this case all of the complexes are 3 minutes in total. The first complex is 10 reps of high squats. Once you complete the 10 reps, you move into 10 reps of 1/2 squats, followed then by the 3rd exercise which is squat jumps. You then return to the first exercise and carry on for the total of 3 minutes!

All you will need for this leg session is a pair of dumbbells and your mat for cool down! The dumbbells I am using are 12.5kg each.

HIGH SQUATS
1/2 REPS
SQUAT JUMPS (bodyweight)

STATIC LUNGE
CURTSEY LUNGE
LUNGE TO CURTSEY (bodyweight)

STATIC LUNGE
CURTSEY LUNGE
LUNGE TO CURTSEY (bodyweight)

STAGGERED RDL
STAGGERED SQUAT
STAGGERED RDL TO SQUAT

STAGGERED RDL
STAGGERED SQUAT
STAGGERED RDL TO SQUAT

CLOSE SQUAT
CLOSE 1/2 REPS
SQUAT ROCKS (bodyweight)
SUMO SQUATS
RDL
SUMO TO RDL (bodyweight)

ALT REAR LUNGES
BODYWEIGHT LUNGES
BODYWEIGHT LUNGE JUMPS

The finisher sets are as follows;

SQUAT WALK
SQUATS
SQUAT PULSES
SQUAT WALK
SQUAT PULSES
SQUATS

Be proud of your work! Complexes are very demanding and if you find you are struggling, then you are doing it correct! 😁

All of the workouts are meant to challenge you both mentally and physically but without pressure! Pause when you need to and have fun! You are doing it!!

Day One and hopefully you look forward to so many more sessions full of variety!

Have fun!!!

Cx

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Caroline Girvan
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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

[lindseyschuster]

Who's starting this June/july 2024?

[miriam]

i feel so badass and happy cause i just finished this workout while i'm on my period. literally no one can stop me lmao

[jkvvhm]

My legs were shaking from the first 3 minutes 💀 this is definitely the hardest leg day I’ve ever done ( I’ve been working out constantly for a year now)

[ancyantony]

When I did this workout, my legs started shaking so badly. I thought I was weak. As I read the comments I realize many felt the same. Relieved 😅

[ken]

Can we appreciate Caroline for everything she's done for us? We are beyond blessed to have her.

[iamdevanshkalra]

If you’re reading this, I wish you good luck and that you got this. Don’t give up, over time you will become stronger. No need to feel guilty or discouraged just because you are not there yet. Slowly & steadily you will make it, *WE will make it, we all are in this together, we are fighting as a TEAM* ♡ Epic Heat Day 1/50 - Here we come! 🔥

[RodrikG]

Who else here thought that the first 10 minutes were the hardest and felt like giving up?!!! 🥵 Heat Day 1 ✅ after Iron and Fuel. Heat was unexpectedly insane! Thank you Caroline ❤ for inspiring us to be and feel better @ almost 40 💁🏻‍♀️👏🏼🔥💪🏼

[zoebay]

in redoing epic heat! when i started this a year ago i had to do all the workouts with 8 pound weights. today i just completed this workout with 20 pounds !

[carlagonzalez]

Can we admire the fact that her outfit is the same color as the flowers and letters ? ❤️😍

[lizablahblah]

Dont you give up . No matter if it hurts. You are your only limit. Let's meet right here after 10 weeks. Stay strong

[jenborg]

Holy cow, that was hard! I have been working out for years and I can honestly say this is one of the harder workouts I have done. I am excited to see what else Caroline has for us in the next 10 weeks!

[shikintarmizi]

I have always wanted to try her workout but never actually did it because i was scared, so i prepared my body with other fitness youtuber’s workout first. After MONTHS, today i finally did it. I actually went through it all the way to the end. I am so damn proud of myself! Don’t give up guys, we can do this!

[a_schroeds]

*1st complex in*
Me: Oh wow, 45 seconds rest!! that's way more than I need.
*2nd complex in*
Me: I take that back. There is sweat in my eye.

[karenjoyce]

In a world full of trainers and coaches this gal stands out from them all. Thank you for all your hard work and your contribution Caroline!

[evahelena]

I don't know how she manages to smile during this work out. I am doing all kind of weird faces of pain and struggle! Thanks Caroline for your great videos!

[xdorothy]

After 40% in I never realize I could sweat through my eyes.. oh wait… that’s my tears 😢☠️

Such a killer workout!! ❤

[matthewalmond]

Hi everyone...let’s have lots of fun doing this new fantastic series! This looks like a superb way to start off epic heat! I love doing complexes...and I’m going to go out to do some outdoor sprinting first! It’s a bit cold and windy outside...but looks ok! Thank you so much Caroline! Have a great workout everyone and happy Monday! Matthew

[PurpleHazel]

I've stopped after 20 minutes... Definitely not my level yet, with all my hip instability, but I'll get there. Don't get discouraged if you did not finish it, sometimes, quitting and coming back is the healthiest decision you can make :)

[AV-tnro]

I have been a runner for 10 years, I cycle lift weights and also do yoga, but NOTHING prepared me for this . It was brutal but in the most awesome way. I have tried a lot of people on YT but no one like Caroline. Love how motivated she keeps me. DAY 1 of EPIC HEAT!

[AbcDef-bohz]

I’m 16. I’ve never liked what I saw in the mirror. I’ve been trying lose weight for about 2 years. I’ve found this channel around 7 months ago, I’ve tried this very workout but I couldn’t do it (I barely finished 30%) so I settled for doing random workouts everyday, but nothing worked out I mean I did lose 4kg but that took me 7 whole months, now I’m back to Caroline’s epic heat. Today’s my day 1 and I successfully reached the 50% mark. My legs were shaking but I’m loving it, imma finish this 10week programme this time. I’m going to be consistent from now and I’m quiet hyped for this.