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.

10 thoughts on “Uncomplicated Complexes LEG DAY Workout | EPIC Heat – Day 1

  1. I will let you know!

    BTW today I did ferocious full body workout which is pyramid-style. While it was a good challenge, I am not a fan of this style of workout because I find them to be monotonous. This was no exception. I followed it with 15 min engaging abs. I know you said you were scared of Caroline’s ab adders but you might want to try this one. I found it to be very doable, even at 15 min length.

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      1. I did torched legs today. I won’t spoil it for you but all I can say is ouchie roo-roo. I ended the workout with Caroline’s stellar abs. Even with the tough legs this one was adorable. In fact, it was actually fun because 80% of the exercises were new to me which is surprising. You should definitely try that one!

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      2. I have that one scheduled for Tuesday of next week. I just don’t love a lot of core work. I mostly get my core work from Naomi Joy’s workouts, Heather Robertson’s workouts and Bellicon Home Streaming workouts. Naomi and Bellicon usually give me 5-10 minutes of core work at the end of the workouts and Heather frequently includes core workout throughout her workouts. Caroline also occasionally adds core work into her workouts. I used to do a lot of core add ons when I was doing DVD workouts all the time (mostly Cathe) but I never really enjoyed it and it was more of a way to round out my morning hour. Now that I am doing YouTube workouts almost exclusively, I like to use add on/finishers that I enjoy to round out my hour.

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  2. I did this one last week. What I remember is thinking at the end “since when did body weight squats make me cry?!?” 😢😉😁 All of Caroline’s workouts are so great. It’s hard to pick which one I want to do next … although the previous poster has me intrigued with the Torched Legs …

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    1. It is! I have my workouts scheduled all the way into July thanks to Caroline and I still have a list of her workouts (not scheduled) that I want to try. It is hard to keep up with her!

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