EFFECTIVE Leg Day Collective – Compound Leg Workout | EPIC Heat – Day 17

The hamstrings, glutes, quads and calves will be challenged during nearly all of these exercises within this leg day session!

Compound movements are so effective as they recruit various muscle groups and make very good use of time to help build strength!

Take this entire workout at your own pace. The more control throughout will ensure you gaining the most out of each rep and make you work harder!

For this lower body workout, you will need a pair of dumbbells, a mat and a glute band. A chair is optional (for hip thrusts and Bulgarian lunges) as you can absolutely perform glute bridges on the mat and static lunges instead of Bulgarian lunges!

The dumbbells I am using for your reference are 12.5kg each and 1x 25kg dumbbell for hip thrust and sumo squats.

The timer will be on for a majority 45 seconds of work, 15 seconds rest, however once we reach the hip thrusts, the 15 seconds will become holds etc!
It will all be on screen so simply follow along!

SQUATS
SQUATS
SQUATS

1 1/2 REP STATIC LUNGE
1 1/2 REP STATIC LUNGE
1 1/2 REP STATIC LUNGE
1 1/2 REP STATIC LUNGE

CURTSEY LUNGE (one side)
CURTSEY LUNGE (switch side)
CURTSEY LUNGE (switch side)
CURTSEY LUNGE (switch side)

BULGARIAN LUNGE
BULGARIAN LUNGE (switch side)
BULGARIAN LUNGE (switch side)
BULGARIAN LUNGE (switch side)

SUITCASE SQUAT W/ PAUSE
SUITCASE SQUAT W/ PAUSE

LATERAL LOW LUNGE
LATERAL LOW LUNGE

SUMO SQUAT (pause)
SUMO SQUAT (pause)

HIP THRUST – HOLD – THRUST
HIP THRUST – HOLD – THRUST

RDL W/ PAUSE
RDL W/ PAUSE
RDL W/ PAUSE

CALF RAISES – PULSE – FULL – HOLD – FULL

Finisher:

ALTERNATING LATERAL LUNGE
drop dumbbell!
SUMO HOLD
LATERAL LUNGE
1/2 SUMO

Depending on the weight you have, perform with one or two dumbbells!

Game face on! Let’s tackle this leg day!!!

Cx

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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.