DAY 17 of EPIC | Dumbbell Lower Body Workout - 40 Min Leg Day


 Equipment: 22lb Dumbbells

Every rest period throughout is 20 seconds. We will be performing a certain exercise such as sumo squat for 20 seconds, straight into the pulse of that movement, then straight into full range again!! Then following each 1 minute containing the full range and pulse is going to be lunges on each side with same time... 20 seconds full range but hold then full range! We perform on each leg! Then rest for 20 seances before moving into the next exercise which will be followed by lunge sequence again! This is a lot of time under tension on the quads, hamstrings, glutes, core and grip! We then finish with a drop set of close stance squats going from 2 x dumbbells to 1 x dumbbells to bodyweight only with no rest... 20 seconds of work for each! Below are the exercises that we will have a lot of fun with!!! SUMO SQUAT PULSES SUMO SQUATS LUNGE HOLD LUNGE LUNGE HOLD LUNGE CURTSEY LUNGE PULSES (same side) CURTSEY LUNGE (Same side) LUNGE HOLD LUNGE LUNGE HOLD LUNGE CURTSEY LUNGE (switch side) PULSES (same side) CURTSEY LUNGE (same side) LUNGE HOLD LUNGE LUNGE HOLD LUNGE FWD & BK LUNGE HOLD (same side) FWD & BK LUNGE (same side) LUNGE HOLD LUNGE LUNGE HOLD LUNGE FWD & BK LUNGE (switch side) HOLD (same side) FWD & BK LUNGE (same side) LUNGE HOLD LUNGE LUNGE HOLD LUNGE PLIÉ SQUAT PULSES PLIÉ SQUAT LUNGE HOLD LUNGE LUNGE HOLD LUNGE STAGGER ROMANIAN DEADLIFT STAGGER ROMANIAN DEADLIFT (opp leg) ROMANIAN DEADLIFT LUNGE HOLD LUNGE LUNGE HOLD LUNGE CLOSE SQUAT HALF RANGE SQUAT CLOSE SQUAT LUNGE HOLD LUNGE LUNGE HOLD LUNGE HAMSTRING UP & DOWN HAMSTRING HOLD HAMSTRING UP & DOWN LUNGE HOLD LUNGE LUNGE HOLD LUNGE BRIDGE BRIDGE HOLD BRIDGE Finisher: CLOSE SQUAT DROP SET!!! 2 x dumbbells 1 x dumbbells 1 x bodyweight



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