DYNAMITE Dynamic & Isometric Leg Day Workout | EPIC III Day 33

Dynamic and isometric exercises combined within trisets to increase intensity but also challenges along the way to test you mentally and physically! A solid session to build muscle in the quads, hamstrings, glutes and hamstrings!

For this complete lower body workout you will need a pair of dumbbells, your mat, a chair, a yoga block/thick book and a wall for some wall sits! Oh yesss!! We upping the variety today!!

The dumbbells I am using throughout for your reference are 10kg each!

The timer will be on for 30 seconds each exercise for the 3 exercises to form the triset! We then have 30 seconds rest inbetween!

The first and the third exercise within each triset will be the same!

HEEL ELEVATED SQUATS
HOLD!
FULL RANGE!

BODYWEIGHT ONLY HOLD!
FULL RANGE!
HOLD!

BULGARIAN LUNGE FULL RANGE!
HOLD!
FULL RANGE!

BULGARIAN LUNGE FULL RANGE!
HOLD!
FULL RANGE!

BODYWEIGHT HOLD!
FULL RANGE!
HOLD!

BODYWEIGHT HOLD!
FULL RANGE!
HOLD!

ELEVATED DEADSTOP LUNGE
HOLD!
DEADSTOP LUNGE!

ELEVATE DEADSTOP LUNGE (switch side)
HOLD!
DEADSTOP LUNGE!

BODYWEIGHT ELEVATED HOLD!
FULL RANGE!
HOLD!

BODYWEIGHT ELEVATED HOLD!
FULL RANGE!
HOLD!

HEEL ELEVATED SQUAT 1/2 REPS!
WALL SIT HOLD!
HEEL ELEVATED SQUAT 1/2 REPS!

ALTERNATING LEG EXTENSION HOLD
WALL SIT!
ALTERNATING LEG EXTENSION HOLD

REAR STEP TO RDL (all same side)
LUNGE HOLD!
REAR STEP TO RDL

REAR STEP TO RDL (switch side)
LUNGE HOLD!
REAR STEP TO RDL

BODYWEIGHT LUNGE ON TOES HOLD!
REAR STEP LUNGE!
ON TOES HOLD!

BODYWEIGHT LUNGE ON TOES HOLD!
REAR STEP LUNGE!
ON TOES HOLD!

CURTSEY TO LUNGE
CURTSEY LUNGE HOLD!
CURTSEY TO LUNGE

CURTSEY TO LUNGE (switch side)
CURTSEY LUNGE HOLD!
CURTSEY TO LUNGE

X1 LEG REVERSE PLANK LIFT (one side)
HOLD!
FULL RANGE!

X1 LEG REVERSE PLANK LIFT (switch)
HOLD!
FULL RANGE!

Finisher:

20/20/20/20/20

HEEL ELEVATED 1/2 REPS!
HOLD!
BODYWEIGHT ONLY 1/2 REPS!
HOLD!
FULL RANGE!

Every muscle in my lower body was exhausted after this session! I LOVED it!! Im ready for a good rest day! 😆

I honestly feel so alive after this session! And proud… proud that I did my best and gave it my best shot! I made sure to breathe during the holds, relaxed into the depths and rejoiced every time the beeper went to mark another triset smashed!

I hope you feel the strength you have gained, even during those challenging parts!

You’ve got this!

Cx

Always ensure you warm up before any workout. Here’s my NEW EPIC 5 Min Warm Up Routine: https://youtu.be/JOoIsy8SX4c

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Here’s today’s optional add-on: https://youtu.be/a-V4Or5xyis

EPIC III Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy

EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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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. Zac