LEG DAY Workout with Dumbbells | Complex Series - Day 1

Leg day! Let’s do this!! Dumbbell & bodyweight combined for a challenge! Complexes to work through at your own pace! Every muscle in your lower body will be working very hard!

For this workout you will need a pair of dumbbells, a mat and optional is a yoga block/thick book/ stepper to deepen the range of movement in lunges and to elevate heels during squats to target quads even more but this is not necessary.

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

The timer will be set for 3 minutes per complex with 30 seconds rest between each complex!

1 1/2 REP SQUAT x10
1 1/2 REP RDL x10

STATIC LUNGE x20
B/W PULSES (same side) x20

STATIC LUNGE x20
B/W PULSES (same side) x20

ELEVATED SQUAT x10
CALF RAISE x10
CALF PULSES x20

LATERAL LUNGE x10
CURTSEY LUNGE (same side) x10

LATERAL LUNGE x10
CURTSEY LUNGE (same side) x10

1/2 REP STAGGERED SQUAT x20
1/2 REP STAGGERED RDL x20 (same side)

1/2 REP STAGGERED SQUAT x20
1/2 REP STAGGERED RDL x20 (same side)

HAMSTRING LIFT x15
HAMSTRING WALK x15

Finisher:

Last complex!

HEEL ELEV B/W 1/2 REP SQUAT x20
SQUAT WALK x20 (any direction) x20

I love the combination of dumbbell & bodyweight as we sometimes sigh with relief when we know it’s bodyweight only but yet it doesn’t necessarily mean any easier!

Remember... go at your own pace! If you see me pause, you keep going! But don’t cut corners... stop when you feel you can’t perform it the way you want!

I LOVED this leg day! My quads, hamstrings and glutes felt every bit of this and had to work really hard!

Day 1 and we will smash it!!!

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

[fionadunlop]

I was not having a good day today. Halfway through this workout, I actually sat down crying. But I still got through the entire workout. I may not have done my absolute best; I may not have done every rep perfectly (or every rep, period), but I'm still proud of myself for getting through the whole video.

[cassandreloiseau]

The hardest 40 minutes of my whole life

[vianaqin]

Finally thank you so much Caroline for non-cliché Workouts that yields ACTUAL RESULTS for me and my mum 💙💙💙

Just finished the CALM BEFORE THE STORM and I'm ready than ever!!! let's hop into COMPLEX SERIES this week Girvanators💪💪💪💙💙💙💙❣

[sandhyababu]

Complexes.. so hard and rewarding. Hope you had a really good week Caroline!!

[talalpern]

Wow. I finished epic 2 a week ago and I cant believe the progression. I decided to do all the full body and hiit in both epics. In the beginning every full body session I was out of breath most of the time. The first time I did the full body with 12 kg. Now I repeated it with 15 kg and it felt like a very low intensity cardio as far as my breath. The makers were easy to perform. I remember doing the pushups on my hand and not on the dumbells. Every workout is a progression. You programmed everything so great. Don't hold back on the lunges.

[naiaragracia]

It doesn't matter how far I can be in the journey, this is always gonna be one of the hardest workout EVERRRR

[rekagyongyosi]

I never leave comments, but this workout absolutely killed me! Epic Heat was the series I started with, and I'm so happy to continue with this one. Thank you so much Caroline, you changed my view on weight training!

[ladyp]

Absolutely amazing to see you back. We have all missed you so much and can’t get wait get going again with more of your great workouts. Thank you so much ❤️❤️❤️

[dafootah]

Theeee hardest home leg workout I've ever done. This woman is crazy. 🥴😩

[naja_]

I’m SO excited for these series! I’ve got a love/hate relationship with complexes. They’re always so hard, but you feel so accomplished afterwards. This workout looks really great! Let’s go!🔥

[june]

Damn I still have 27 days of EPIC 2 to complete before I do this, but the fact that this makes me excited to keep working out even after completing Epic is what blows my mind.
Because I usually used to be in the '10 day get shredded' type of of mindset. Thank you Caroline 😊

[manvi]

So excited to come out stronger!
Had a light training week (not using challenging weights, training depending upon how I feel that day etc.)
Now feeling better and ready to smash this complexes week!
Let's Go!

[hx]

Thank you Caroline! I have a suggestion for you: a full week of workouts using only resistance bands. That would be very useful for people who are travelling, or don't have access to dumbbells

[Thats_the_me_espresso]

Was waiting for sunday HIIT since last week. This is much more than what I expected! Thank you Caroline!!! ❤️❤️😍🔥

[linkamoreno]

So excited for this!!!!.... It does make a difference for me to have new series of workouts each week as they encourage me to actually work out everyday and feed myself properly...👌👌❤️❤️ Everyone, Cheers to a new and happy beginning!!!💪💪💪💪

[silviascollard]

Dripping sweat everywhere AND so incredibly thankful to have this level of fitness available for free in the comfort of my own home. Thank you Caroline! 🙏👏

[anaiszimmermann]

It feels so good to sweat like that again after a week of doing only walks and yoga!!!
My legs were shaking like crazy by the 8th complex. Ready to start the rest of the day!

[maudebenoit]

Complexes are my favourite, challenging but so rewarding! Caroline you are amazing and we all love and appreciate all that you bring into our lives. ❤️❤️❤️

[kylefreestyle]

Just when we were getting the gym reopened in my city, I turned on my YouTube notifications and I realise that I've got all that I need for the next 5 days 😊 So Grateful God bless you Caroline

[daisywambua]

Such a crazy workout, I kept applauding and calling my ancestors in between 👏🏽👏🏽👏🏽👏🏽