NEXT LEVEL Lower Body Workout with Dumbbells | EPIC Endgame Day 37

Giant sets, but taking each rep as it comes, one at a time.

Allowing for moments to pause and reset to ensure your technique is the very best it can be!

During the RDLs, take as long as you like at the bottom to feel that stretch in the hamstrings.

The same applies with even the bodyweight hand taps… can you push chest out even more? Hips higher? Increase stretch on hamstrings that little bit more?

Exaggerating the chest during the high squats and top of the RDLs.

During the curtsey lunges, keep the hips facing FORWARD! And chest up throughout!

The timer will be on for 30 seconds per exercise within the giant set and we have 4 exercises within the giant set so 2 minutes per giant set!

All you will need this lower body workout is a pair of dumbbells and that yoga block/thick book/stepper than you have been using through this program!

The dumbbells I am using for your reference are 15kg each!

2 sets of each giant set!

HIGH SQUATS
PAUSE - FULL RANGE - X1 DB 1/2 REP - B/W HOLD

ELEVATED STATIC LUNGE
X2 DB - X1 DB - B/W HOLD - FULL RANGE!

HEEL ELEVATED SQUATS
X2 DB - X1 DB - B/W 1/2 REP - FULL RANGE!

RDL
PAUSED - FULL RANGE - X1 DB 1/2 REPS - FULL RANGE!

REAR STEP LUNGE
X2 DB - X1 DB - B/W - FWD LEAN HAND TAP!

STAGGERED RDLS
1/2 REP - FULL RANGE - 1/2 REP - FULL RANGE!

CURTSEY LUNGE
X1 DB STATIC - STEP INTO - B/W STATIC - STEP INTO!

FINISHER!

100 x SQUATS WITH DUMBBELL!*

*can be performed with 2 dumbbells, 1 dumbbell or bodyweight depending on weight you have access to and feel comfortable with.
Another great option is to even begin with 1 dumbbell for example and move to bodyweight if you feel your technique is being affected.
I know you can do it if you try to stay relaxed in your breathe, keep gaze and chest looking forward and smooth movement throughout!

As you will notice as you progress through this workout, with the giant set each exercise progressively become generally less challenging on paper ie. Moving to only 1 dumbbell or bodyweight so mentally it is very motivating!

Quality over quantity of reps throughout and you will get a lot from this workout!!

The entire lower body is feel so alive!

You will love this one!

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

[anitatuerk]

Just FYI, Caroline Girvan - many of us still loving your YouTube channel 🥰

[Debralambert]

I just finished this and posted it to Facebook accountability group! I’m a 65 year old bodybuilding competitor! I’m so blessed to be able to do this! I have a old fracture of the lower back 40 plus years! I love the challenge!

[MegaBabygal]

I feel like i should compete in the Olympics after completing Epic I, II, III, Heat, and now slaying Epic Endgame. I feel like a friggin Boss BOSS!!!! LOVE YOU CAROLINE!!!!

[beverleybobs]

My leg started shaking for the first time ever, doing the staggered RDLs. Looked up and so was Caroline's. Made me feel a lot better!!

[sharonthompson]

Well a title like “Next Level” I have to agree with! This certainly didn’t disappoint… the 30 second rest felt so much shorter as time went on. My legs were shaking by the time we got to RDL’s 🤣 The finisher was hard because my legs were already finished by this point!! Thank you Caroline for such an amazing workout once again 🤩🤩🤩 Have a lovely day everyone!

[rhondasnyder]

I'm sweating as if this was a cardio session! The flow of this workout helped me get through a 2 minute session. Knowing it's only 30 seconds until the next variation helped me work through the tough parts. I'm always amazed and appreciate the creativity of each of our workouts. Power on Girvanators! You've got this! Special thanks to Caroline!

[wendybitker]

This was brilliant, Caroline! The variety made the time go by quickly---it didn't feel like we were doing giant sets. My quads were quivering after that finisher! Have a great day everyone! You can do this!

[vylia]

Terrific session! My second round of ENDGAME, and I was so happy at the end! I completed 100 goblet squats with 15kg! Such an achievement for me. I feel stronger than ever. Thanks, Caroline!

[esmerinel.]

OK, I am dead ! Congrats to all of us who survived this session, it was amazing ! Thank you Caroline

[matthewalmond]

Hi Caroline...hi everyone...this was a brilliant, solid lower body session! Loved the giant sets which were superbly planned to add lots of variety! I used 12.5 kg weights then 2x8 kg for the finisher...I just felt it was more comfortable with two weights! I just loved the add on today...great to put down the weights and do some more giant sets just with bodyweight! Have a great day everyone! Matthew

[karenmerchant]

I was doing continuous Elvis moves through some of that!. Boy was that challenging but I really enjoyed it ( not one Bulgarian lunges to be seen😃) the finisher literally finished me off! Now I have to try and get upstairs. Thank you Caroline!! By far the toughest series so far ❤️❤️

[luisachavarria]

March 10, 2024. Day 37 done. Today I used 12 and 15 lbs dumbbells ❤. I did 60 reps 🎉

[lorimineer]

The progression of this workout was superbly formatted. Loved the slow burn throughout each set. Thank you Caroline for pushing me on days when motivation is low!

[ThePartxX]

Let’s crush our lower body with this epic workout guys! Who else is always super excited for lower body sessions? 😍

[lisawilliams]

The GOAT of training! I love how you encourage us to be our best selves. I never feel like I failed if I modify, I do the best I can and under your training, my strength, endurance, and form just keep getting better.

[chelseahaley]

Definitely NEXT LEVEL! Heart rate was high and so much sweat!!! Lower body torcher for sure. No add-on for me today. That was plenty!! Just a walk after work! Great session

[aimeuhji]

the "nxt level" kind of scared me at first but i smashed it, as i hope you all did as well! i love working out with you Caroline, thank you for another amazing leg sesh!

[shaleen]

Another day and one step closer to my goal ! I dropped the weights at 50 during the finisher. I started feeling a little sick from the continous movement. Slowly and steadily I reached 100 bdy wt only . These finishers give an amazing boost at the end ! Thanks Caroline !

[heatherpoletti]

I enjoyed the fluidity of movements during each giant set. My legs were tired but strong. During the finisher I did 25lbs. for first 40 reps and 30 lbs for the remaining 60. Loved how quickly the workout progressed.

[cherylbrandford]

My leg muscles are feeling GIANT after those sets!!!! Thank You
Caroline!!!