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!!

👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼

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