Defined legs.... let’s strengthen our quads, hamstrings and glutes whilst burning lots of energy through dumbbell complexes with this leg workout at home!!
Day 21 in the EPIC Program and it’s leg day!
This workout is a challenge for the entire lower body including the quads, hamstrings, glutes and of course core is majorly involved.
This workout is based on 2 sets each of a complex performed for 3 minutes (one complex for 4 minutes). Within each complex is 4 main exercises that we perform each for 10 reps, then move onto the next to complete 10 reps and so on. Once you complete all four exercises, you repeat if the time allows you for the entire duration! Your aim is to not drop the dumbbells however you can change hand position to having the dumbbells by your sides or in a front rack position etc.
Ensure you perform at your own pace! You may go slightly faster or slower than me but ensure your form is 👌🏼👌🏼👌🏼👌🏼!!
The weights I am using for your reference are 2 x 10kg.
Below are the complexes we will work through (x 2 sets each with one minute rest inbetween each!)
FRONT SQUAT
ROMANIAN DEADLIFT
SUMO SQUAT
ALT REAR LUNGE
LUNGE PIVOT
LUNGE
LUNGE (switch)
CALF RAISES
CLEAN TO SQUAT
UNEVEN LUNGE
UNEVEN SQUAT
STAG ROMANIAN DEADLIFT
CURTSEY LUNGE
CURTSEY LUNGE (switch)
ALT LATERAL LUNGE
CLOSE SQUAT ON TOES
HAMSTRING UP & DOWN
MARCHES
SINGLE LEG BRIDGE
SINGLE LEG BRIDGE (switch)
REVERSE CRUNCH
OPP HAND TO FOOT REACH
OPP HAND TO FOOT REACH (switch)
CRUNCHES
I hope you all enjoy this challenge as much as I did!! My legs definitely felt tight after this workout!!!
😁
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Epic Program
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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