Day 1 in the EPIC Heat Program! Let’s get started!
Uncomplicated complexes for this leg day!
Complexes on the legs are a sure fire way to light up your entire lower body! The quads, hamstrings, glutes, core and let’s not forget the forearms due to holding those dumbbells will be challenged!
If you are new to complexes, basically for the duration of the complex you aim to complete as many solid, great form reps of the exercises for the amount of reps as on screen. So in this case all of the complexes are 3 minutes in total. The first complex is 10 reps of high squats. Once you complete the 10 reps, you move into 10 reps of 1/2 squats, followed then by the 3rd exercise which is squat jumps. You then return to the first exercise and carry on for the total of 3 minutes!
All you will need for this leg session is a pair of dumbbells and your mat for cool down! The dumbbells I am using are 12.5kg each.
HIGH SQUATS
1/2 REPS
SQUAT JUMPS (bodyweight)
STATIC LUNGE
CURTSEY LUNGE
LUNGE TO CURTSEY (bodyweight)
STATIC LUNGE
CURTSEY LUNGE
LUNGE TO CURTSEY (bodyweight)
STAGGERED RDL
STAGGERED SQUAT
STAGGERED RDL TO SQUAT
STAGGERED RDL
STAGGERED SQUAT
STAGGERED RDL TO SQUAT
CLOSE SQUAT
CLOSE 1/2 REPS
SQUAT ROCKS (bodyweight)
SUMO SQUATS
RDL
SUMO TO RDL (bodyweight)
ALT REAR LUNGES
BODYWEIGHT LUNGES
BODYWEIGHT LUNGE JUMPS
The finisher sets are as follows;
SQUAT WALK
SQUATS
SQUAT PULSES
SQUAT WALK
SQUAT PULSES
SQUATS
Be proud of your work! Complexes are very demanding and if you find you are struggling, then you are doing it correct! 😁
All of the workouts are meant to challenge you both mentally and physically but without pressure! Pause when you need to and have fun! You are doing it!!
Day One and hopefully you look forward to so many more sessions full of variety!
Have fun!!!
Cx
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Caroline Girvan
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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
