30 exercises to work through all focused on the lower body! A mixture of bodyweight and use of dumbbells to help build strength, endurance, muscle and resilience!

For this workout, you will need a pair of dumbbells and your mat. I am using a yoga block but this is completely optimal as you can simply complete workout without this and keep both feet on floor. If you don’t have a yoga block, you can use a thick book. The dumbbells I am using are 15kg each.

It is important that you go at a pace that suits YOU! You may go at a slower pace than me or complete more reps than me depending on the weight you are using etc.

Every exercise is different! However a no repeat workout doesn’t mean it’s any easier! With careful positioning of the exercises you can get so much more work done!

The timer will be on for 45 seconds of work per exercise, 15 seconds rest!

15 seconds is not a lot of time between the exercises so keep mat nearby! However you will see me taking afew extra seconds to get into position to ensure I feel comfortable in position and am safe to proceed!

FORWARD STEP ALTERNATING LUNGES
HEEL ELEVATED SQUATS (x2 dumbbells)
1/2 SQUATS (bodyweight)
UNEVEN SQUAT
UNEVEN SQUAT
SQUAT TO ALT REVERSE LUNGE
10 x LUNGE TO SWITCH
ELEVATED KNEEL TO KNEE TAP
ELEVATED KNEEL TO KNEE TAP
FWD LEAN LUNGE
FWD LEAN LUNGE
DEADSTOP LUNGE
DEADSTOP LUNGE
3 WAY STANCE SQUAT HOPS
1 1/2 REP RDL
CLOSE SQUAT TO RDL
STAGGERED RDL TO LUNGE
STAGGERED RDL TO LUNGE
SQUAT THRUSTER
SUMO SQUAT
NARROW TO WIDE SQUAT TO HAND TAP
KNEEL TO JUMP TO SQUAT JUMP
LATERAL LUNGE
3 POINT REAR LUNGE TAP
3 POINT REAR LUNGE TAP
LUNGE HOLD ON TOES
LUNGE HOLD ON TOES
ELEVATED CURTSEY LUNGE
ELEVATED CURTSEY LUNGE
HANDS BURPEE W/ 2 SQUAT JUMPS

Finisher:

A good wee dumbbell squat drop set!

30 seconds each of the following:

Squats x 2 dumbbells
Squats x 1 dumbbell
Squats bodyweight

And finally...

15 seconds of squat pulses!

You will literally feel the lactic acid build up!

Embrace the burn!!

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To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://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: https://youtu.be/Wf7BDS2KHGs

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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. Disclaimer: As an Amazon Associate I earn from qualifying purchases