QUALITY Quads & Calves - Dumbbell Leg Workout | EPIC Endgame Day 21

Let’s slow things down and embrace that feeling of the quadriceps lifting and lowering you as we work through compound movements that will also call on the hamstrings and glutes but primarily the quads will be feeling the load! Quality over quantity applies, particularly when time under tension is the aim!

Following the exercises aimed towards the quads, we will challenge the calves unilaterally before a fun finisher to combine demand on the calves & quads!

The timer will be on for a majority of the workout 1 minute per exercise with 30 seconds rest inbetween!

All you will need for this lower body workout is a pair of dumbbells, your mat, a wall for wall sits and a yoga block to elevate those heels!

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

STAPLE:
HEEL ELEVATED SQUATS x2 DUMBBELLS

SUITCASE SQUATS
1 1/2 REP SUITCASE SQUATS

CLOSE STANCE LUNGE
SWITCH SIDE!
1 1/2 REP CLOSE STANCE LUNGES
SWITCH SIDE!

STAPLE:
HEEL ELEVATED SQUATS x2 DUMBBELLS

1 1/2 REP ELEVATE SQUATS x1 DUMBBELL
2 x 1/2 REP THEN STAND!

STAGGERED SQUAT FULL RANGE
SWITCH SIDE!
1 1/2 REP STAGGERED SQUAT (switch side!
SWITCH SIDE!

STAPLE:
HEEL ELEVATED SQUATS x2 DUMBBELLS

1/2 REP SQUATS (STAND AT 10 SECONDS)
FULL RANGE!

WALL SIT X1 DUMBBELL
WALL SIT BODYWEIGHT ONLY!

STAPLE:
HEEL ELEVATED SQUATS x2 DUMBBELLS

30/30/30….

FULL RANGE
HOLD! (same side)
FULL RANGE (same side)
FULL RANGE (switch)
HOLD! (same side)
FULL RANGE (same side)
BODYWEIGHT ONLY FULL RANGE (switch)
PULSES! (same side)
FULL RANGE (same side)
FULL RANGE (switch)
PULSES! (same side)
FULL RANGE (same side)

FINISHER!

100 x CALF RAISE WALL SITS!

What a start to week 5!

This is targeting the quads & calves but of course the hamstrings & glutes will be working too!

I loved the pace of this workout… and the heel elevated squats being the staple are one of my favourite movements!!

The feeling after a good leg session is always so worth it!! Have a great session!!

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

[mambowamucho]

Caroline I remember the last calve workout vividly. I walked like a baby giraffe for a week but as always I’m ready for this one.

[reilachii]

a perfect week opening to use my brand new dumbbells! felt freaking powerful with these baby 5kg weights 🤩 definitely made my legs feel like jelly lol. Have a wonderful week everyone!

[wendiweramundi]

"Your life moves in the direction of your strongest thoughts". Love this quote! Have fun awesome people, let's epically smash this.

[yasminem]

Uhmmm this workout…no words! My quads, my calves…🥵🥵😤😤🤯🤯. My tank was literally on empty at the 47% mark. 🤦🏾‍♀️🤦🏾‍♀️. But I pushed through; closed my eyes and barreled all the way through the killer finisher. Hats off to you @ Caroline Girvan!!! 💪🏾💪🏾👊🏾👊🏾

[tanaoleary]

I decided to drop the weights completely for this one, to reduce the strain on my knees while keeping the form and range I wanted. It was still plenty hard! Happy to work those calves again!

[kayleeheitz]

I freaking love all of your leg workouts. Every single one makes my legs shake and feel like jelly for days!!

[PhilipDickson]

This has been one of my favourite leg workouts in Epic Endgame so far for sure! On a similar note, it would be awesome to have a short calves add-on video released at some point - my calves could use some extra love so would be awesome to have a 10-15 min calves video to throw in the rotation :D

[Catherine_McGuinness]

What a burner! Feeling my legs today for sure!!! Theses weeks are flying in I dont want this series to end! Happy Morning everyone, have an amazing day! ❤

[sinemg]

Those single leg calf raises after the pulse got me. My legs are on 🔥 I love this program more and more as the weeks pass ❤️

[princiapierre]

I am so proud of myself for completing this workout! I felt so unmotivated and still pushed through! Now I am happy I did!

[iamdevanshkalra]

What an EPIC start to week 5…I could literally feel my soul leaving my body during the finisher 😮‍💨 I guess today’s finisher was just a mini trailer of all the finishers to come and I know for sure, *it’s gonna get ENDGAME difficult* but that’s exactly what we love!! I used a pair of 15kgs throughout and the heel elevated squats hit in a different way after those wall sits, pure FIRE 🔥 Thank you Caroline, looking forward to each and every day!

[alexanderthegreat]

Congratultions to everyone that finished this workout!!! I think my calves will be so so so sore tomorrow!!!! I used the same weight as Caroline, and boy, the workout felt so intense!!! The last staple was right after the calf raises. Well, I could barely bend my legs and stand up again!!!😁 I enjoyed so much this workout!!!

[wendybitker]

My calves are on fire, Caroline! Nothing like a good calf and quad workout to start this week! We often don't exercise our calves enough, so this was brilliant, Caroline! Loved that finisher! Have a great Monday, everyone!

[matthewalmond]

What a fantastic lower body workout! My highlights today were the intense calf sequence and wall sits...then combining them together for a brilliant finisher! Then we had EMOM lunges for add on! As I say what a fantastic session! Happy Monday everyone! Matthew

[norawinchester]

At the finisher I was literally SHAKING! Love your workouts, thanks to you, Caroline, I started taking care of my body and I see result both fisically and mentally! Love from Italy❤❤❤

[sandraoshea]

What a start to week 5🔥. Good morning everyone, thank you Caroline as always. My legs are like jelly, I barely made it through the lunge challenge 🙈. Have a great day everyone 😁

[trishd.]

Week5 Here we go! Quads & Calves be on 🔥. Wall Sits, Squats...it'll be Fun! Let's DO this! 😆
Have a great workout!
"I'll Rise up..in spite of the ache"🎶😁

Solid Leg Sesh! Quads really took a beating. It shaked and burned. Brilliantly planned as Calf exercises came at the right time. Loved the Calf raises. Enjoyed pushing through the Burn and Holds! Felt great completing the Finisher!
Thanks Caroline! ❤️
Happy Monday Everyone!

[susoso]

I was waiting impatiently for this workout...I am so excited...thanks Caroline

[bellissimogirl]

Excited to come back into this program... Life got into the way (got married, work, was sick for a month...) Today is my first day back and I'm only 54% of the way through but I needed to take a break because my legs are SCREAMING but I'm surprised that I haven't entirely lost my strength! It feels so good to move again - I forgot how much it helps my mental well-being... This is starting to ramble so I'm just gonna end with this - thank you for all that you do Caroline. You've taught this girl she's stronger than she ever believed was possible. Thank you.

[tonym]

Morning everyone! The coffee is bubbling & my Mat is ready, sounds like I’ll need it if wall sits are back!! 🔥 🔥 we’re into week five it’s amazing! 😁 Thanks for the upload & best practise Caroline 💙🇮🇪