EPIC LEG DAY - Dumbbell Leg Workout | EPIC III Program Day 1

EPIC LEG DAY let’s go!!!

It’s all in today’s session! The quads! Hamstrings! Glutes! 40 minutes of tension on the lower body!

For this leg session you will need a pair of dumbbells, your mat and a yoga block to elevated heels and feet however this is optional!

The dumbbells I am using for your reference are 15kg each. I also use a lighter weight of x1 dumbbell at 8kg for the staple!

The timer will be on throughout this entire workout for 40 seconds each exercise and 20 seconds rest!

Every exercise will be performed for 2 sets, and even if it is unilateral exercises, it will be 2 sets per side!

The staple exercise involves one set per side. I use a lighter weight for this movement but if you feel your lower back, pease drop to bodyweight only. I reduce to bodyweight only on the last sets of the staple.

SQUATS
SQUATS

STATIC LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

STAPLE:
KNEELING TO SQUAT (ONE SIDE)
SWITCH SIDE!

HEEL ELEVATED SQUATS
HEEL ELEVATED SQUATS

FORWARD LEAN DUMBBELL TAP LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

STAPLE:
KNEELING TO SQUAT (ONE SIDE)
SWITCH SIDE!

STAGGERED SQUATS
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

LATERAL LUNGES
LATERAL LUNGES
STAPLE:
KNEELING TO SQUAT (ONE SIDE)
SWITCH SIDE!

RDL (x 2 DUMBBELLS)
RDL (x 2 DUMBBELLS)
1/2 REP RDLS (x 1 DUMBBELL)
1/2 REP RDLS (x 1 DUMBBELL)

STAPLE:
KNEELING TO SQUAT (ONE SIDE)
SWITCH SIDE!

X5 PULSE GOBLET SQUATS TO STAND
X5 PULSE GOBLET SQUATS TO STAND

BODYWEIGHT ELEVATE REAR LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

STAPLE:
BODYWEIGHT!!
KNEELING TO SQUAT (ONE SIDE)
SWITCH SIDE!

Finisher:

1 minute burnout!!!

SQUAT TO ALTERNATING REAR LUNGE!

What a way to kick off the next 10 weeks!!

Congratulations in advance to you for completing day 1!!! 49 to go!!

👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼

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]

I feel blessed to be living in an era where contents like these are free & we are beyond blessed to have you Caroline! Ready for the third chapter of EPIC? Leg day, let’s go! All the best, enjoy these 10 weeks everyone 💙

[irenec.c.]

Only Caroline makes Mondays happier and funnier! We're definitely gonna feel our legs after the workout 💪 Have a great start of the week everybody, positive attitude all the time! ☕

[vianaqin]

Just got cheated and broken up with my boyfriend last week..

EPIC III came just in time to rescue me from doing😭😭 unimaginable things, thank you so much Caroline for such great deeds 🥰🥰

You're a Godsent savior and workout Goddess 😭😭

Hereby i promise myself I will complete EPIC III along the additional workout to make myself happy again ❤

[olsonrerj]

Caroline, where have you been all my weightlifting years?? I'm so glad I found you here in April 2024!! That was epic indeed. This was so well produced and programmed, honestly better than most of the content I have paid good money for over the years. Love you, love the exercises, love the format, love the music. Thank you for sharing your talent and expertise, I am so grateful I found you!

[wangoola]

caroline is the most positive workout instructor I have ever seen. She isn't so focused on mentioning "blast fat" "lose weight" etc and all that garbage alot of online instructors spew throughout the workout that make me lose motivation. I love that she just workouts and has background music with no talking. so motivating! so glad I found her!

[jennifer_emilia]

What amazes me is how even after all these workout programmes she manages to make every workout feel different and it doesn't feel like constant repetition🙌❤

[brad_dogtalesu]

How exciting to see the EPIC III debut! Love the emphasis on increased repetition of no-nonsense strength-building exercises--just like a gym workout. In fact, with this series, you’ve officially made my gym obsolete!

[marieali]

Caroline….this is me talking from beyond the grave. I quite literally died from this workout but I’m feeling so amazingly strong. You are the best!!

[chezzanna]

OMG - day 1 done and dusted. I'm one big sweat ball :) That was tough - I got through it - wobbly but still. I'm 62yo. Thank you Caroline for such and epic EPIC series x

[lauraweidemann]

Holy moly, my heart rate got to 180 during the finisher. Dead! Caroline, please keep smiling and waving, it really helps!

[boglarkakurucz]

The new graphics and music is on another level! So so excited to start this challenge with all you lovely people. These workouts give me a reason to get out of bed every morning ❤️

[matthewalmond]

Hi everyone...I am so much looking forward to this new epic series...and what a fantastic intense leg workout to start! Now we know what the staple exercise is and it’s a killer! I can’t wait to do this! It was my 29th wedding anniversary yesterday and we are on holiday in Norfolk for two weeks...but I have exercise bands and a pair of 8 kg weights so I’ll definitely be joining you all! Have a great workout everyone and happy Monday! Matthew
Hi Caroline...hi everyone...all done and I loved it! What a great start to epic 3! I loved the staple and the finisher! What a brilliantly thought out routine...and such a beautiful video with fantastic colours! I used bands for a couple of moves...and my 8 kg weights...but used two weights when you dropped to one Caroline! It was a hard but very enjoyable workout! Hope you have a lovely day Caroline...and everyone! Matthew

[alessiamarigliani]

It is really like having a personal trainer for free 😭It is really generous of you to put your passion and expertise at the service of others! Thank you so much! ❤️

[andreapapp]

Just started Epic 3, I am so excited for this whole Epic series! 😊 60 pounds down in 7 months only doing Caroline's Epic 1 and 2 and counting macros. Thank You so much Caroline for these wonderdul workouts, they have changed my whole life! 🥰

[rakshanaidu]

Day -1
7:30am
Sept. 20th, Monday 2021
Took a lot of breaks towards the ending but I pushed through as hard as I can.

[CJG]

Nothing pumps me up more than Caroline saying “let’s go!!” With that beautiful smile on her face!
Thank you, Caroline! You’ve changed my life! ~ Jessica
(from the U.S. 😊)

[nadiamh]

I never thought I would be looking forward to working out but it's what Caroline does to you, I'm just SOO excited
Have a nice workout everyone and enjoy the next 10 weeks!!!

[JOGINDERSINGH-upir]

These workouts keep getting better! Just when I think that she can't surprise me anymore, she proves me wrong. I am so so so excited to work hard again for the next 10 weeks. I really need a program to be regular. For the last 2 months, I was not regular with my workouts even when she was posting those mini series. I just need some full length program because I love the feeling when I actually finish the 10 weeks and look at myself in the mirror in disbelief and think- "Did I actually do it?" I love you Caroline... Always enjoy doing your workouts.

[Mgc]

OMG! This is getting more and more sophisticated! The image, the tip that pops up, the colors... Everything. And of course the amazing and very sweaty workouts. So excited to start this new Epic program! THANK YOU SO MUCH CAROLINE!

[aussteak]

Hi Caroline. I just finished day 1 and I didint take breaks just those rest. And this Epic lll is my second Epic. Last year I was doing Epic but I didint finished that epic. I am 12 years old and I starded wourkout in 2021 January at first I workout with Chloe Thing, but then I saw you on youtube and I started workut whit your videos. My body changed alot. THe fact that I started workout since I was 11 and now Im 12 and my boy look more beutiful. Thank Caroline