NOTORIOUS No Repeat Squat Workout – LEG DAY | EPIC III Day 27

Notorious No Repeat Squat Workout is Day 27 in Caroline Girvan‘s EPIC III program. This was an excellent lower body strength workout. You are doing every variation of squat that Caroline could think of. Some with dumbbells and some body weight only. Through the majority of the workout Caroline did every rep of most of the exercises (including most of the body weight exercises) to a very slow and controlled pace. Her pace made many of her half rep exercises even harder! I got a great workout and my lower body feels very nicely worked. Caroline does some barre style squats at the end (#34-36) that can get pretty intense after all that came before it. Even Caroline’s legs were trembling! I had a chair nearby for balance when doing those exercises. When previewing the workout I thought her stretch seemed pretty short and added a lower body stretch to my morning playlist but it is actually pretty thorough and stretches out the quads a lot, so I didn’t feel like I needed the additional stretch.

All of the exercises workout is done interval style: 40 seconds of work followed by 20 seconds of rest. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

Notorious No Repeat Squat Workout is 45:41 minutes; 1:35 minute intro, no warm up and 2:50 minute stretch. Equipment: dumbbells, yoga block, booty band/resistance loop and fitness mat. Caroline is using 25kg/55 pounds and 12.5kg/27.6 pounds dumbbells. The weights listed below are what I used. I also used a set of 8 pound dumbbells for the heel elevated squats and my squuare step topper (4 inches) for the elevated staggered squats. I also had a chair nearby to use for balance when doing the squats on your toes.

1. Goblet squat (one 45# DB)
2. Sumo squat (one 55# DB)
3. B/W wide to narrow squat (bodyweight/step out squats–one narrow squat then step out into a wider squat)
4. Repeat #3 stepping out to other side of body
5. Sumo 1.5 reps (lower to bottom of sumo squat, raise halfway, lower to bottom of squat and raise all the way) (one 55# DB)
6. Sumo 1/2 reps (lower to bottom of sumo squat but only raise halfway) (one 55# DB)
7. B/W 1/2 rep plie squats (bodyweight/wide plie squats, lower to bottom of squat but only raise halfway)
8. Wide plie squats (body weight/no DBs)
9. Sumo hold (lower to bottom of sumo squat and hold isometrically entire interval) (one 55# DB)
10. Sumo to RDL (alternate sumo squat with wide leg deadlift) (one 55# DB)
11. Heel elevated squats x2 DBs (heels are elevated on yoga block) (25# DBs)
12. 1.5 rep heel elevated squats x1 DB (heels elevated on yoga block, hold one DB in both hands in front of chest, lower to bottom of sumo squat, raise halfway, lower to bottom of squat and raise all the way) (one 30# DB)
13. Repeat #12 but do 1/2 reps (lower to bottom of squat but only raise halfway) (one 30# DB)
14. Bodyweight 1/2 reps (repeat #13 without a DB)
15. Body weight hold (heels still elevated on yoga block, lower to bottom of squat and hold isometrically entire interval)
16. Close squat (narrow squat) (25# DBs)
17. Banded squat (place booty band around thighs just above knees, stand with legs wide enough so there is tension on the band)
18. 1/2 rep banded squats
19. Staggered squat to RDL (alternate one single leg squat w/ one single leg deadlift) (one 25# DB)
20. Repeat #19 on other side of body
21. Squat to lunge (alternate one reverse lunge with one wide squat, hold one DB at same side shoulder as stationary leg) (one 25# DB)
22. Repeat #21 on other side of body
23. Repeat #21 & 22 w/out a DB
24. 1/2 rep staggered squat (single leg squat, holding one DB at shoulder of working leg, lower to bottom of squat but only raise halfway) (one 25# DB)
25. Repeat #24 on other side of body
26. Cossack squat (no DBs/side lunges but the straight leg is rotated so heel is on floor and toe is raised to ceiling when you are in lunge)
27. Repeat #26 on other side of body
28. Elevated staggered squat (single leg squat, working leg is on yoga block, hold one DB at shoulder, same side as working leg) (one 25# DB)
29. Repeat # 28 on other leg
30. Squat walk (hold one DB in both hands at chest, lower into a wide squat and walk forward and backward, never fully raising out of squat) (one 30# DB)
31. Repeat #30 w/out a DB
32. Uneven squat to curtsy lunge (alternate one wide squat w/ one curtsy/cross-back lunge, hold one DB at same side shoulder as working leg) (one 25# DB)
33. Repeat #32 on other side of body
34. Deep squat on toes (no DBs/slow deep squats with heels raised the entire time)
35. Calf raise squat hold (no DBs/lower to bottom of deep squat, heels raised, and hold isometrically the entire interval)
36. Squat rocks (no DBs/lower to bottom of deep squat and hold the entire interval, you are also rocking forward onto your toes then backward onto your heels)
37. High squat to RDL (alternate one squat with one deadlift) (25# DBs)

Finisher: (100 seconds, no rests/recoveries)

1. Suitcase squat (narrow squat w/ DBs held at sides) (40 seconds) (25# DBs)
2. 1/2 reps squats (narrow squats holding one DB at chest level, lower to bottom of squat but only raise halfway) (20 seconds) (one 25# DB)
3. Repeat #2 but bodyweight/no DBs (40 seconds)

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