INTENSIVE Quads and Calves Workout / LEG DAY | EPIC Heat – Day 43

Quads and calves combo filled with compound movements, isometrics, and fun supersets which will challenge your quads and calves to make you feel seriously accomplished and legs labored!

With this lower workout, you may need a set of dumbbells, a wall for many wall sits (as well as for balance during single leg calf raises) as well as your pad. A yoga block/ step/ thick book is optional to improve concentrate on the quads!

The dumbbells I’m using for the reference are 15kg each.

The timer is going to be on for 40 seconds per exercise! However, throughout the calf specific portions, we are working throughout the 20 seconds period!

HEEL ELEVATED SQUATS

HEEL ELEVATED SQUATS

HEEL ELEVATED SQUATS

CLOSE LUNGES

CLOSE LUNGES (switch)

CLOSE LUNGES (switch)

CLOSE LUNGES (switch)

HIGH SQUATS

HIGH SQUATS

CALVES CIRCUIT:

SINGLE LEG CALF RAISES

PULSE

SAME LEG Full-range

SINGLE LEG CALF RAISES (switch)

PULSE

SAME LEG Full-range

DOUBLE CALF RAISE (one minute)

1/2 Repetition STAGGERED SQUAT

1/2 Repetition STAGGERED SQUAT (switch)

1/2 Repetition STAGGERED SQUAT (switch)

1/2 Repetition STAGGERED SQUAT (switch)

SUPERSETS:

1 1/2 Repetition HEEL ELEVATED SQUATS

one minute WALL SIT (dumbbells optional)

1 1/2 Repetition HEEL ELEVATED SQUATS

one minute WALL SIT (dumbbells optional)

1 1/2 Repetition HEEL ELEVATED SQUATS

one minute WALL SIT (dumbbells optional)

CALVES CIRCUIT:

SINGLE LEG CALF RAISES

PULSESAME LEG Full-range

SINGLE LEG CALF RAISES (switch)

PULSESAME LEG Full-range

DOUBLE CALF RAISE (20 seconds)

PULSES(20 seconds)

Full-range (20 seconds)

Finisher:

1/2 Repetition ELEVATED SQUATS

SQUAT ROCKS

1/2 Repetition ELEVATED SQUATS

SQUAT ROCKS

1/2 Repetition ELEVATED SQUATS

My legs felt amazing following this! Fatigued but strong! I am certain tot will smash these half an hour!

Benefit from the finisher!!!

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To download the disposable EPIC Heat 10 Week Program Guide, simply visit https://carolinegirvan.com where one can get access to the entire schedule, information concerning the program, FAQs, some suggestions concerning the training, diet and mindset!

Always make sure you warm-up before any workout, here’s my new EPIC Heat Warm-up Routine: https://youtu.be/Wf7BDS2KHGs

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Disclaimer: If you’re a new comer to exercise or thinking about starting your new fitness programme, you need to talk to your physician. This video offer health, fitness or dietary information and it is intended for educational purposes only. This post is not meant instead of seeking health-related advice or recommended treatment. Please realize that performing any exercise or programme is exclusively at the own risk.

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