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
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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
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Caroline Girvan
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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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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?
This workout is so great. 😁
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
Totally love it ! Killer for the leg day 😘🔥🥵🦵🏻
Great! I love the length of these workouts!
This is the first program I’ve actually found myself enjoying. Thanks so much Caroline for getting me up every day to do this.
Dia 1 🥰🥰🥰
Caroline 😘😘
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!
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!!
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 !
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!!
could only survive 75% of the workout lets see how ill be at the end of this week hopefully stronger
Oh. My. Gawddd!
día 1
I am shaking.Thank you
Thank you very much :)
Thank for your support !!! We love all ❤😍
Best coach ever !!!! Such a giving soul!
did this workout the other day. Heat? oh yes!! loved it!
I had to rest for a week due to an injury. So
Happy to start HEAT!! Thank You Caroline 🥰
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
Gooood!!! I am died!!!!😅😅
Incredible content! Thank you Caroline! I am so encouraged and motivated doing this challenge 👏 LET'S GO
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
If you put your tulips in less water they will stand up straighter!
Fire!!! 🔥🔥🔥
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!
Who else wanna buy the EPIC tee even without completing the whole EPIC programme haha
I can’t walk 🥴🤪 love you Caroline ❤️❤️❤️❤️❤️ thank you for such amazing workout programs!!
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!!! 💪
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!! ❤️❤️💪🔥
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my abs , arms , legs and bum hurt so much but it doesn´t matter bc i feel badass after finishing your workouts :)
My favorite trainerrrrr💕💕💕💕 thanks🥰💕
Day 1 done. 🔥
it was EPIC !!! I LOVE IT!!
Gooood!!! I am died!!!!😅😅
Brilliant!
Just Starting...legs shaking...Sweating....suffering...happy as ever !!!💝
I loved Epic but Epic Heat is next-level amazing! Thanks Caroline for all your content that you share!
Lets do it , its a very good !!!
Thank you Thank you soooo much! I love your channel. The workouts are very helpful and easy to do.
Day 1 ,it was hard but I enjoyed it. 💪🇨🇱
I'm a new subscriber Thank you for a great workout today.
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 🥵
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.
🔥🔥🔥🔥
Mi legs right st 30m:😊🍝
Me: come on girls.
Legs: ha haha no girl, I said NO
just started today (12 Apr) and my legs are SHAKING
i thought this was gonna be easier than epic II, but i was as tired as in epic II😂
i wanted to do some HIIT after this but dang i’m already dead 💀 🤣. i enjoyed it alot!
On Fire indeed!! Great music also.
Accomplished 😭✅. Wasn’t perfect at it but I got to the end! thank u 😩❤️❤️
Hello!!! I just started the Heat this week.... what a burn... we will surely have fun!!! 😅
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!
This one was a killer!😥 And i looooved it!!🔥 🔥 🔥
will start epic heat todayyy oh goddddd
I feel epic! Best workout I've ever done
Has anyone tried this program without weights? I feel like it would still be worth it but not 100% sure.
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
i love the way she shortened the time, but in return SHE MADE IT MORE INTENSE HOOOOO!!! finished my first day hihi
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.
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. 👏❤️❤️🥵
Thank you love these 30 minute workouts before heading off to work 😀
Fffffffiiiiiiiiiiirreeeeeeeeeeeeeeeeeeeeee💜👑👑👑👑👑👑 queen
hey people , can this epic challenge helps me to lose fat and get into shape? please i need to know): cuz its my goal
Thank for your support !!! We love all ❤😍
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 😘😘😘
This was amazing.... repeated it today to make hubby do it.
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!!!!
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
Sweaty! Thanks! Will there be also glute focused workout?