GIANT Lower Body Workout - Glutes, Quads, Hamstrings | EPIC III Day 47

The hamstrings, glutes & quads hopefully are ready for an awesome workout!! An action packed workout combining compound movements with all of the training methods we have been using throughout EPIC III! Isometrics, changing of tempo & range of movement and antagonist sets!

The timer will be on for 30 seconds of work per exercise, with 4 exercises making up the 1 giant set! We then have 30 seconds rest in between each giant set!

For this leg session, you will need a pair of dumbbells, your mat, a yoga block/think book and a chair for Bulgarian lunges! Oh yes….We are going to work hard today!

The dumbbells I am using for your reference are 15kg each. I also use 1 x 25kg for the sumo squats!

Each giant set is performed for 2 sets! Where a giant set is all one side, the next giant set will be the opposite!

HIGH SQUATS
RDL
1/2 REP SQUATS
1/2 REP RDL

BULGARIAN LUNGES
STAGGERED RDL (same side)
1/2 REPS BULGARIAN LUNGE (same side)
1/2 REPS STAGGERED RDL (same side)

ELEVATED LUNGE
DEADSTOP LUNGE (same side)
LUNGE PULSES (Same side)
BODYWEIGHT REAR STEP (same side)

SUMO DEADLIFT 1/2 REPS
BODYWEIGHT 1/2 REPS!
HOLD!
FULL RANGE!

HEEL ELEVATED SQUAT
1 1/2 REP!
B/W 1/2 REP
X1 SLOW SQUAT!

BULGARIAN LUNGE (close stance)
SLOW RISE (same side)
BODYWEIGHT 1/2 REPS! (same side)
FULL RANGE! (same side)

FORWARD LEAN LUNGE
1/2 REP STAGGERED RDL (same side)
LUNGE TO RDL (same side)
REAR STEP TO BALANCE RDL (same side)

B/W BULGARIAN LUNGE FORWARD LEAN
HOLD! (Rise on beep every 10 seconds)
PULSE!
HAND TO FLOOR!

Finisher!

30/30/30/30

SUMO DEADLIFT SQUAT
SQUAT WALK
1/2 REP SUMO DEADLIFT SQUATS

What a session to mark the final lower body workout of EPIC III! A combination of all of our favourite exercises formatted to challenge your strength, muscular endurance and determination!

The finisher really will hit those hamstrings, glutes and quads at the same time!!

I hope you feel as I did finishing those 1/2 rep sumo deadlift squats… tired but EPIC!!

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

[cmartinez]

This honestly felt like the graduation exam for epic III for our legs and hell yes we passed with honors. What a great feeling after the workout. 💪😊

[rebelinthemaking]

I have never dedicated myself to a workout like I have with you Caroline. Big accomplishment for me, the hard work has paid off, I have pushed beyond my limits and expectations of myself and have surprised myself every time I do your workout. Thank you for making me capable of realizing I can do more if I just focus and push through in every part of my life!! Nothing comes easy!! My body and mind are truly grateful for you 🙏❤️

[TheMezaFamily]

What an incredible session 🔥 A year ago I would’ve never imagined being addicted to getting my butt kicked every morning but finding Caroline has seriously been life changing for me 🙏🏽 just when I think “this is the hardest workout I’ve ever done” Caroline comes back with another masterpiece to push us all even further 👏🏽 Best coach ever! 🏆

[matthewalmond]

We must all be double giant killers this week with two giant set workouts to do! I’m glad it’s lower body today as my upper body is still sore from all the push ups yesterday...anyone else? What a great selection of exercises today...fantastic variety...and the mast set of Bulgarian lunges for epic 3 so let’s make them count! Love the flowers and colour coordination again today! Have a great workout everyone! Matthew

[christineroberts]

This was fantastic! Let me just join the many voices of those who have said finding Caroline has been life changing. At 54 my strength and level of fitness have never been better! I am so grateful for Caroline's talent and creativity as a fitness instructor. Your workouts and programs are simply the best.

[stephanieregele]

Wow. This was so challenging. The last bw Bulgarian lunges did me in. And the finisher... No comment. Thank you Caroline!

[vylia]

My third round of EPIC III, and this was a solid lower body session. My glutes feel hot to the touch; it was intense! Thanks, Caroline!

[christinamansaray]

This was one of Caroline’s more difficult lower body days which is saying a lot! This was so challenging yet so rewarding. Thank you Caroline!

[PChiG]

After yesterday's pushups and core, there is nothing more I cannot do! Loving the Giant Sets, challenging but fulfilling in the end! Last week of Epic 3m let's give everything we got team!

[cutejapanesecatsandanimals]

As you continue to exercise, you will feel a sense of accomplishment and satisfaction that you are able to do so much more. This will lead to self-confidence and a positive outlook.

[minetteestrada]

Giant sets for today! I love that Caroline pointed out that the exercises are done 30 seconds at a time so by the time we’re feeling it it’s time for the next exercise. Thank you for pointing out things that can help us along mentally and smash the workout, Caroline. A nice variety of exercises for today so am excited. Happy Tuesday everyone 3 days to go after this!

[buleciliwe]

Every single workout is absolutely challenging and pushes me beyond my limits! Caroline, I am mentally stronger and have learned to be so confident with my body...I am so very grateful for ALL you do for us. Thank you and may you be abundantly blessed as you have freely blessed us!

[luislenoirstaraceverde]

Hi Caroline, today is my 1year anniversary with you! I started with the Epic 1 and never stop! Your passion, dedication, hard work and your smile guided me until here. I love lunges, squats, presses, push-ups everything that has to do With fitness because of you. You inspired me with your pure heart and I let myself to be modeled by you. I feel blessed to have you in my life. You changed everything and now I have the body that I always dreamed of since I was a little girl. I will celebrate with lot of sweat and pain today, my legs are completely sore from EMOM! 😅 You created a save place here in this amazing community 💕 💞

[sandraoshea]

Good morning workout buddies and our amazing leader. What an amazing session. Love love love. Every part of me hurts between yesterday and today but in a good way. Thanks Caroline. Have a great day everyone

[jasmeendhillon]

Even though I am guilty of cheating a bit by pausing the video and taking longer rest during EMOM and push-ups today, I still feel my body aching (in a good way). So looking forward to the session today. Such an inspiration you are CG 😁

[marciabecker]

Those Bulgarian Lunges Hand to Floor!!!! 🔥🔥🔥🔥

[danibarton]

Can't believe we are on the last week! Happy and sad all at the same time! Yesterday's was so challenging and can feel it today! I really loved the ab section! And so happy that I can now do pushups! When starting with Caroline I couldn't do one push-up now I can keep form and correctly perform them!
Looking forward to today! Legs is always my favourite! Thank you Caroline for all your amazing continued work! You've changed my life like so many others! Enjoy everyone 🦵🔥

[Princesschronicles]

Let’s do this people!! My Shoulders are lost from yesterday but we move. The last week and we are so grateful to you Caroline🎈🎈

[dhamodharanmanickam]

Good morning Girvantors 💓. Only 4 more workouts and missing EPIC III. Giant leg day is perfect one for last EPIC III leg day. Let's smash this. Thanks Caroline for excellent Planning and execution. Have great workout Girvantors.

[Ziggimugglemeeple]

I’m still feeling this 3 hours later. It was an amazing workout. Thank you Caroline! I’m excited to be only 3 workouts from the end but also sad that it’s ending. Thankfully I’ve still got a lot of your other workouts to do :)