Uncomplicated Complexes LEG DAY Workout | EPIC Heat – Day 1

Uncomplicated Complexes Leg Day Workout is Day 1 of Caroline Girvan‘s 10 week EPIC Heat program. I am obviously doing these workouts out of order. This is another excellent and tough lower body workout. Just because it is Day 1 of her latest fitness program does not mean it is easy. As the title indicates, this workout is made up of complexes. Each complex is 3 minutes long. You get 45 seconds of rest between complexes. Each complex contains 3 exercises and each exercise is done for 10 reps. You will cycle through the triset until the 3 minutes is up. This structure equals lower body burn out. By the end of each complex my legs were fried and I definitely needed that 45 second recovery to thaw them out before the next complex. As usual, Caroline is working hard right along with you and burns her own legs out a few times!

There is a box on the upper right hand side of the screen that contains a timer that counts down the 3 minutes. Below the timer it lists the exercises you are working through. This is especially useful if you cannot keep pace with Caroline then you can still keep track of your progress through the complex. This workout is set to great music, no talking. There is another timer in the upper left hand corner of the screen counting down your recovery time. Caroline previews your next complex during the recovery. She shows low impact modifications to any plyometric exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

Uncomplicated Complexes Leg Day Workout is 37:38 minutes; 2:30 minute intro, no warm up and 2:20 minute stretch. Equipment: dumbbells and a fitness mat. Caroline is using 12.5kg/27.5 pound dumbbells. The weights listed below are what I used.

Complex 1: (20# DBs)

1. High squats, 10 reps (front squats–DBs are held in front of you at shoulder level)
2. High squat 1/2 reps, 10 reps (lower all the way down but only raise halfway before lowering again)
3. Squat jumps, 10 reps (no DBs)

45 second rest

Complex 2: (20# DBs)

1. Static/stationary lunge, 10 reps
2. Static/stationary curtsy lunge, 10 reps
3. Lunge to curtsy, 10 reps (no DBs) (remain in lunge, but move back foot from regular to lunge to curtsy lunge and back)

45 second rest

Repeat Complex 2 on other side of body

45 second rest

Complex 3: (20# DBs)

1. Close squat, 10 reps (narrow squat–legs close together and DBs held at sides)
2. 1/2 rep close squat, 10 reps (lower all the way down but only raise halfway before lowering again)
3. Squat rocks, 10 reps (no DBs) (hold squat isometrically and rock forward and back, heel to toe)

45 second rest

Complex 4: (one 20# DB)

1. Staggered squat, 10 reps (single leg squat, non-working leg is in kickstand and one DB is held at same side shoulder of working leg)
2. Staggered RDL, 10 reps (single leg deadlift)
3. Staggered RDL to squat (alternate #1 & #2)

45 second rest

Repeat Complex 4 on other side of body

45 second rest

Complex 5: (25# DBs)

1. Sumo squats, 10 reps
2. Deadlift, 10 reps
3. Sumo to RDL (no DBs) (alternate a sumo squat with a wide leg deadlift)

45 second rest

Complex 6: (20# DBs)

1. Alternating reverse lunges, 10 reps
2. Repeat #1 but with no DBs
3. Alternating lunge jumps, 10 reps

30 second rest

Finisher: Bodyweight Blowout: (1:30 minute; each exercise is done for 15 seconds)

1. Squat walk forward and back (remain in wide squat while walking forward and back)
2. Full range squats
3. Squat pulses
4. Repeat #1
5. Repeat #3
6. Repeat #2

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.