Uncomplicated Complexes LEG DAY Workout | EPIC Heat - Day 1

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  • Published on Apr 4, 2021
  • 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
    To download the FREE EPIC Heat 10 Week Program Guide, simply visit carolinegirvan.com where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset!
    Always ensure you warm up before any workout, here is my new EPIC Heat Warm Up Routine: thexvid.com/video/Wf7BDS2KHGs/video.html
    Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: thexvid.com/user/carolinegirvan
    Add-ons: thexvid.com/video/gd7iOXJHvFw/video.html
    My Other FREE Workout Programs
    EPIC Beginner: thexvid.com/p/PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
    EPIC I: thexvid.com/p/PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
    EPIC II: thexvid.com/p/PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ
    Join The Community
    ▶ Instagram: carolinegirvan
    ▶ Private Facebook Group: groups/carolinegirvan
    Equipment I Use:
    ▶ My Amazon UK Page: amazon.co.uk/shop/carolinegirvan
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    Caroline Girvan
    PO BOX 115
    County Antrim
    Northern Ireland
    BT38 8WB
    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.
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Comments • 70

  • Lewis Williams
    Lewis Williams 27 minutes ago

    Ive just started thit n im loving it im a big dude so its a struggle to keep up n do it all n a few times ive had to stop for a few secs but i wont give up you inspire me any tips on the squats?

  • Fiona Ann
    Fiona Ann Hour ago

    This workout is so great. 😁

  • Kyliebop h
    Kyliebop h Hour ago

    I enjoyed that i struggled and only used 4kg dumbbells but i managed all the complexes and finished the workout so i feel good now. Thankyou

  • Angelika Piekart
    Angelika Piekart 2 hours ago

    Totally love it ! Killer for the leg day 😘🔥🥵🦵🏻

  • Karla Gehrlach - Emotionscoach für Frauen

    Great! I love the length of these workouts!

  • Charlotte Reilly
    Charlotte Reilly 7 hours ago

    This is the first program I’ve actually found myself enjoying. Thanks so much Caroline for getting me up every day to do this.

  • Yessenia Green
    Yessenia Green 8 hours ago

    Dia 1 🥰🥰🥰

  • Geetu Yadav
    Geetu Yadav 8 hours ago

    Caroline 😘😘

  • Jessica Hanley
    Jessica Hanley 10 hours ago

    I can't even begin to express how much Caroline's epic programs have helped me both mentally and physically during Covid lockdown. Thank you so much Caroline for your hard work and amazing workouts!

  • Antonia Frazier
    Antonia Frazier 11 hours ago

    Oh my goodness!! I COULD NOT do the body weight burnout!! My legs were done!!. They turned to absolute jello. And I am paying for it today. I have never had a bad workout with Caroline...just super challenging. Caroline is always smiling and so encouraging. It makes me WANT to workout. Thanks for the dedication. I can't thank you enough!! I've been telling my friends how awesome the workouts are!!

  • tammy burbank
    tammy burbank 15 hours ago

    Thank you for your workouts and your commitment to helping others ! I just turned 48 and feel half my age ! I did the epic series and now onto this one. Today was brutal !

  • Brittany Hudson
    Brittany Hudson 16 hours ago

    I started this program a week late, but on Day 1 I can honestly say I've never been so challenged but felt so amazing at the end of a workout!! Thanks Caroline!!

  • Ana Rita Teixeira
    Ana Rita Teixeira 16 hours ago

    could only survive 75% of the workout lets see how ill be at the end of this week hopefully stronger

  • An Sa
    An Sa 17 hours ago

    Oh. My. Gawddd!

  • Linda Carolina
    Linda Carolina 17 hours ago

    día 1

  • Lily Skye
    Lily Skye 19 hours ago

    I am shaking.Thank you

  • Rūta Mielytė
    Rūta Mielytė 20 hours ago

    Thank you very much :)

  • mikea hiooi
    mikea hiooi 20 hours ago

    Thank for your support !!! We love all ❤😍

  • martha aanonsen
    martha aanonsen 21 hour ago

    Best coach ever !!!! Such a giving soul!

  • Julie Dougherty
    Julie Dougherty 22 hours ago

    did this workout the other day. Heat? oh yes!! loved it!

  • Enid Burgos
    Enid Burgos Day ago

    I had to rest for a week due to an injury. So
    Happy to start HEAT!! Thank You Caroline 🥰

  • Kun Ma
    Kun Ma Day ago

    Barbells work very well with this workout tooooo
    Just a few substitutions when I don’t have time to lift the barbell back up: bear squats, barbell squat walks
    Thank you sooo so much

    • mikea hiooi
      mikea hiooi 20 hours ago

      Gooood!!! I am died!!!!😅😅

  • Laura Martín Huete

    Incredible content! Thank you Caroline! I am so encouraged and motivated doing this challenge 👏 LET'S GO

  • Mare MT
    Mare MT Day ago

    Did this YESTERDAY (IT'S almost 1am here in Toronto ON CANADA!). It was AMAZING!!!!!!!!!!! LOVED IT!!!!!!!!! Well TOMORROW (later today LOL) I will be doing DAY 2. Have a beautiful day :) Mary

  • Natalya Fernandez
    Natalya Fernandez Day ago +1

    If you put your tulips in less water they will stand up straighter!

  • stacie lazo
    stacie lazo Day ago

    Fire!!! 🔥🔥🔥

  • Quielle Bosland
    Quielle Bosland Day ago

    Finished this today. This is pure heat! Took a 2 week break and this killed me on my first day back at it. Thank you Caroline!

  • seiom jvony
    seiom jvony Day ago +2

    Who else wanna buy the EPIC tee even without completing the whole EPIC programme haha

  • Alicia Cooley
    Alicia Cooley Day ago

    I can’t walk 🥴🤪 love you Caroline ❤️❤️❤️❤️❤️ thank you for such amazing workout programs!!

  • Christeen Colombo

    Does anyone actually keep up with Caroline? I feel like there may have been a time in my life when I would have been able to, but not now 😅😓 Caroline goals!!! 💪

  • Laura Pincus Vigliotte

    Thank you Caroline for this awesome new series, I love the shorter format! It really helps in motivation, and I worked just as hard in the shorter time, LOVE THIS!! ❤️❤️💪🔥

  • Monika
    Monika Day ago

    my abs , arms , legs and bum hurt so much but it doesn´t matter bc i feel badass after finishing your workouts :)

  • Ely Peralta
    Ely Peralta Day ago

    My favorite trainerrrrr💕💕💕💕 thanks🥰💕

  • Desmarie Lesch
    Desmarie Lesch Day ago

    Day 1 done. 🔥

  • Diany579
    Diany579 Day ago

    it was EPIC !!! I LOVE IT!!

  • Salvatore Scardi

    Gooood!!! I am died!!!!😅😅

  • Alissa Hucke
    Alissa Hucke Day ago

    Brilliant!

  • Valerie Bonnot
    Valerie Bonnot Day ago

    Just Starting...legs shaking...Sweating....suffering...happy as ever !!!💝

  • Erica Irwin
    Erica Irwin Day ago

    I loved Epic but Epic Heat is next-level amazing! Thanks Caroline for all your content that you share!

  • Cristiane Guedes

    Lets do it , its a very good !!!

  • Bella Monae
    Bella Monae Day ago

    Thank you Thank you soooo much! I love your channel. The workouts are very helpful and easy to do.

  • Sole Zb
    Sole Zb Day ago

    Day 1 ,it was hard but I enjoyed it. 💪🇨🇱

  • Jessica Isiwele
    Jessica Isiwele Day ago

    I'm a new subscriber Thank you for a great workout today.

  • Krutee Sangani
    Krutee Sangani Day ago

    My legs stopped working aftr 14 mins is that normal...I was doing this first time and I don't think I can complete it further 🥵

  • Subuhi Safvi
    Subuhi Safvi Day ago

    I thought I was quite fit but this workout was so tough. Also super fun, I am really proud of myself for finishing it even though I'm completely knackered now. Loved it! So happy I found Caroline's channel.

  • Margarida Abreu
    Margarida Abreu Day ago

    🔥🔥🔥🔥

  • sofia arias
    sofia arias 2 days ago

    Mi legs right st 30m:😊🍝
    Me: come on girls.
    Legs: ha haha no girl, I said NO

  • Faye New
    Faye New 2 days ago

    just started today (12 Apr) and my legs are SHAKING

  • Bruna Costa
    Bruna Costa 2 days ago

    i thought this was gonna be easier than epic II, but i was as tired as in epic II😂

  • Bella Bon
    Bella Bon 2 days ago

    i wanted to do some HIIT after this but dang i’m already dead 💀 🤣. i enjoyed it alot!

  • Hiba Assi
    Hiba Assi 2 days ago

    On Fire indeed!! Great music also.

  • pawlean
    pawlean 2 days ago

    Accomplished 😭✅. Wasn’t perfect at it but I got to the end! thank u 😩❤️❤️

  • Linda M
    Linda M 2 days ago

    Hello!!! I just started the Heat this week.... what a burn... we will surely have fun!!! 😅

  • Dits
    Dits 2 days ago

    It's hard! I feel like I'm working with a gym instructor with these workouts! Thank you! I can't finish all of them but I'll definitely be able to finish them one step at a time!

  • Neo Sebedi
    Neo Sebedi 2 days ago

    This one was a killer!😥 And i looooved it!!🔥 🔥 🔥

  • jojxlubel otirdnal
    jojxlubel otirdnal 2 days ago

    will start epic heat todayyy oh goddddd

  • Darren Perry
    Darren Perry 2 days ago

    I feel epic! Best workout I've ever done

  • DianeL3
    DianeL3 2 days ago

    Has anyone tried this program without weights? I feel like it would still be worth it but not 100% sure.

  • Fiona Sheppard
    Fiona Sheppard 2 days ago

    Caroline I think I'm ready to quit my gym membership! Your workouts are all I need. That pushed me to my limits! (Almost as much as my three little kids do 😜) I actually told myself I there's no way I could complete those lunge scissor jumps but I bloody well did all three sets! Thanks for another awesome workout x

  • EA Sebastian
    EA Sebastian 2 days ago

    i love the way she shortened the time, but in return SHE MADE IT MORE INTENSE HOOOOO!!! finished my first day hihi

  • Paddy le Blanc
    Paddy le Blanc 2 days ago +1

    I find it strange that Hollywood chooses to pay an actor millions of $ to play Wonder Woman when there is a real life Wonder Woman right here who is fitter, stronger and more beautiful.

  • Kathy roblee-stepro
    Kathy roblee-stepro 2 days ago

    Just got back from vacation and I HAD to exercise to Caroline’s workout! I am sooo happy that I can always count on getting a great workout, touching on so many muscle groups and a whole lot of sweat. 👏❤️❤️🥵

  • Tina Marie
    Tina Marie 2 days ago

    Thank you love these 30 minute workouts before heading off to work 😀

  • Djelouah Lilia
    Djelouah Lilia 2 days ago

    Fffffffiiiiiiiiiiirreeeeeeeeeeeeeeeeeeeeee💜👑👑👑👑👑👑 queen

  • SHA LE
    SHA LE 2 days ago

    hey people , can this epic challenge helps me to lose fat and get into shape? please i need to know): cuz its my goal

  • sehhi vooty
    sehhi vooty 2 days ago +1

    Thank for your support !!! We love all ❤😍

  • Luisa Sposito
    Luisa Sposito 2 days ago

    Appena terminato, divertente veloce e stimolante. Devo assolutamente comprare dei pesetti più pesanti, purtroppo ne ho solo due di 2 chili, quindi ho sofferto poco.... Diciamo che mi sento un'imbrogliona😂😂😂. Se c'è qualche italiano all'ascolto, che pesi mi consigliate? Tipo 2 da 5 chili? Oppure meglio quelli a dischi che si compongono? E dove posso trovarli per non spendere un'occhio della testa? Grazie a chi mi risponderà 😘😘😘

  • Lynn Beasant
    Lynn Beasant 2 days ago

    This was amazing.... repeated it today to make hubby do it.

  • gema arnaiz
    gema arnaiz 3 days ago

    I love this format. 40 min max it's the best one. More time is too long. Thanks Caroline for you effort, all of us appreciate you. Keep going, you are the best!!!!

    • sehhi vooty
      sehhi vooty 2 days ago +1

      i couldnt even finish some of the sets but I DIDNT QUIT and i cant wait to get stronger every day f the next 10 weeks

  • Natália Prídavková

    Sweaty! Thanks! Will there be also glute focused workout?