TORCHED Lower Body Workout – Legs & Glutes | EPIC Heat – Day 31

Torched Lower Body Workout – Legs & Glutes is Day 31 in Caroline Girvan‘s EPIC Heat program. That is an appropriate title, too. My lower body was torched during and after this workout. I actually had it scheduled for July but I was motivated to do it sooner by commenters. So I swapped it out with another workout and did it this morning. My glutes were literally screaming for mercy during the very first complex! This workout gets metabolic, too. And according to my FitBit, this workout actually pushed me into my peak heart rate zone! I know when that happened, too. During Complexes 3-5. I was pushing hard during those complexes. I noticed Caroline took a few personal breaks in the course of this workout. During the finisher, her eyes were closed at a few points. Apparently going to her happy place to get through the exercise. This was a very tough but extremely effective lower body workout. I felt every lower body muscle pushed to the max.

This workout consists of triset/superset complexes. What this means is you are doing trisets/supersets with no rest between exercises. Each complex is done for 3 minutes. For 3 minutes you will continue repeating the same triset/superset with no rest between sets or exercises. Between each complex you get 30 seconds of recovery. There is a timer in the upper left hand corner of the screen, counting down your 3 minutes of work as well as your 30 seconds of rest. The complex you are working through is listed in the lower left hand corner of the screen for your reference. This is especially useful if you cannot keep pace with Caroline then you can still keep track of your complex. This workout is set to great music, no talking. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. Caroline previews your next complex during the recovery.

I found another good lower body warm up to use this morning. 6Min Leg Warm Up by Modern Fit Girl. I also finished this workout off with a really nice lower body stretch by MrandMrsMuscle.

Torched Lower Body Workout – Legs & Glutes is 42:20 minutes; 2:19 minute intro, no warm up and 4 minute stretch. Equipment: dumbbells, a booty band/fitness loop, a chair/step/weight bench and a fitness mat. Also useful is a towel to protect your hips from the heavy dumbbell during hip thrusts. Caroline us using 12.5kg/27.5 pounds and 25kg/55 pounds dumbbells. The weights listed below are what I used. I used my weight bench for hip thrusts and my square high step at 16 inches for Bulgarian lunges.

Complex 1: (one 40# DB)

1. Hip thrusts, 10 reps (place booty band around thighs, lean back against your bench or step, one heavy DB on hips, knees bent and open so there is tension on band, and feet on floor, raise and lower hips)
2. 10 pulses at top of hip thrust
3. Hamstring lift, 10 reps (same as #1, but move feet out father away and heels are on floor rather than flat foot so hamstrings rather than glutes are targeted)
4. Repeat #1-3 as many times as possible within 3 minutes while maintaining good form

Complex 2: (25# DBs)

1. Squats, 10 reps (front squats, hold DBs at shoulders)
2. 1/2 rep squats, 10 reps (lower all the way to bottom of squat but only raise halfway)
3. Calf raises, 20 reps
4. Repeat #1-3 as many times as possible within 3 minutes while maintaining good form

Complex 3:

1. RDL, 10 reps (Romanian deadlift) (30# DBs)
2. Reverse lunges, 10 reps (20# DBs)
3. Repeat #2 on other side of body
4. Repeat #1-3 as many times as possible within 3 minutes while maintaining good form

Complex 4: (one 20# DB)

1. Kneel to squat, 10 reps (holding one DB in both hands in front of chest, lower into knee lunge, step back leg forward into squat then return to kneeling lunge)
2. Curtsy/cross-back lunge, 10 reps
3. Repeat #1 & 2 as many times as possible within 3 minutes while maintaining good form

Complex 5: repeat Complex 4 on other side of body

Complex 6:

1. Body weight Bulgarian lunge, full range, 10 reps
2. 10 pulses at bottom of Bulgarian lunge
3. Forward leaning Bulgarian lunge, 10 reps (hinge torso forward over front leg while doing full range body weight lunges)
4. Repeat #1-3 as many times as possible within 3 minutes while maintaining good form

Complex 7: Repeat Complex 6 on other side of body

Complex 8:

1. Single leg hip thrusts, 10 reps (lean back on your chair/bench/step, one foot is on floor and other leg is raised, raise and lower hips/glutes)
2. 10 pulses at top of single leg hip thrust
3. Staggered hip thrust, 10 reps (lower elevated foot to floor in front of other foot, heel of that foot is on floor with toe raised, other foot (working leg in #1 & 2) is still flat on floor)
4. Repeat #1-3 as many times as possible within 3 minutes while maintaining good form

Complex 9: Repeat Complex 8 on other side of body

Finisher: (place booty band around thighs, just above knees) 3 minutes; each exercise is done for 30 seconds

1. Lateral squat walk (remain in squat while walking sideways)
2. Squats
3. Side step (step one leg in and out to side)
4. Repeat #3 on other leg
5. Forward and back squat walk (remain in squat while walking forward and back)
6. Squat pulses

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