Day 47 of EPIC | LEG DAY Workout with Dumbbells & Bodyweight [SUPERSETS]


 For this leg workout, you will need a pair of dumbbells, a mat and that book/yoga block you have been using over the past few weeks! I am also using a glute band, however this is optional! The dumbbells I am using for your reference are 10kg each.

The timer will be on for 45 seconds of work, straight into another exercise 45 seconds work then 30 seconds rest before moving onto the next superset! Towards the end the timer will change to 30 seconds of work, followed by a hold for example then straight into a similar movement! SINGLE LEG WALL SIT PISTOL SQUAT (same leg extended) WALL SIT (instead of rest) SINGLE LEG WALL SIT PISTOL SQUAT Rest DUMBBELL SQUAT (band optional) BODYWEIGHT SQUATS (band optional) Rest DB SQUAT HOLD TO TOES SQUAT HOLD ROCK Rest DB LATERAL LUNGE LATERAL LUNGE PULSES Rest DB LATERAL LUNGE LATERAL LUNGE PULSES X 2 DB WALL SIT X 1 DB WALL SIT Rest RDL FULL RDL PULSES Rest FOOT ELEVATED LUNGE x 2 DB FOOT ELEVATED LUNGE B/W (same leg) Rest FOOT ELEVATED LUNGE x 2 DB FOOT ELEVATED LUNGE B/W (same leg) Rest ELEVATED SQUATS 1 1/2 REPS ELEVATED SQUATS 1 1/2 REPS (B/W) Rest STAGGERED RDL STAGGERED RDL PULSES (same leg) rest STAGGERED RDL (opposite) STAGGERED RDL PULSES (same leg) Rest CURTSEY x 1 DB (one side) CURTSEY PULSES B/W (same side) Rest CURTSEY x 1 DB (opp side) CURTSEY PULSES B/W (same side) Rest DB SQUAT WALK (band optional) B/W SQUAT WALK (band optional) rest X 1 DB 1/2 SQUATS (band optional) B/W 1/2 SQUATS (band optional) rest KNEELING TO SQUAT x 1 DB KNEELING TO SQUAT B/W (same side) Rest KNEELING TO SQUAT (opposite) KNEELING TO SQUAT B/W (same side) Rest BRIDGE x 2 DB (band optional) 30/30/30 HOLD BRIDGE Rest SINGLE LEG BRIDGE x 1 DB HOLD FULL RANGE (same side) Rest SINGLE LEG BRIDGE x 1 DB (opposite) HOLD FULL RANGE (same side) Rest SINGLE LEG HAMSTRING LIFT HOLD DOUBLE LEG SINGLE LEG HAMSTRING LIFT (opposite) Rest Finisher: REVERSE STEP BACK LUNGE x 1 DB DROP DUMBBELL! (same side) REVERSE STEP BACK LUNGE x 1 DB (switch) DROP DUMBBELL! (same side) During the single leg wall sits, try to keep the quad tight in the leg being held up abs try to keep it parallel to the floor!



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