LIFTED Lower Body Workout – Dumbbell Leg Day | EPIC Endgame Day 7

Lifted Lower Body Workout is Day 7 in Caroline Girvan‘s EPIC Endgame program. This was a tough lower body workout! Caroline kept burning my muscles out! I love how she pairs the exercises for the supersets. The first exercise is usually one using dumbbells and the second exercise is usually a body weight version of the exercise. The body weight version of the exercise is when the burn really begins. I was glad for those 30 second rests between supersets to reset. Definitely an excellent and thorough workout. Oh–and I love deadlifts, so I loved the staple exercise in this workout–deadlifts. You do the staple a total of 6 times–so lots of glute and hamstring work. And the finisher is all hamstrings! Awesome workout. Caroline always amazes me. She used 33 pound dumbbells for everything–including the deadstop lunges! That was the exercise I had to use my lightest weight for and I found it one of the most challenging exercises. I cannot imagine doing that exercise with double the amount of weight I used. She is a beast!

This workout is set up in supersets. You do 2 exercises back to back, each for 45 seconds (90 seconds of work total) followed by a 30 second rest. There is a timer in the upper left hand side of the screen, counting down your intervals and recoveries. During the recoveries Caroline previews the next superset. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

Lifted Lower Body Workout is 47:23 minutes; 2:35 minute intro, no warm up and 4:15 minute stretch. Equipment: dumbbells, a chair, a yoga block and fitness mat. Caroline is using 15kg/33 pound dumbbells. The weights listed below are what I used.

1. Heel elevated squats (heels are elevated on yoga blocks and DBs are held at shoulders) (25# DBs)
2. Goblet squat x1 DB (one 40# DB)
3. 30 second rest
4. Repeat #1-3
5. RDL x2 Dumbbells (Romanian deadlifts) (35# DBs)
6. RDL x1 Dumbbell (hold one DB in both hands) (one 35# DB)
7. 30 second rest
8. Deadstop lunge (stationary lunges, front foot is elevated on yoga block, lower back knee to floor/mat before rising) (16.5# DBs)
9. Kneel to squat (front foot is still elevated on yoga block, start in kneeling lunge with back knee on mat, step back leg forward into squat then step it back to kneeling lunge) (no DBs)
10. 30 second rest
11. Repeat #8-10 on other side of body
12. Repeat #5-7
13. Curtsy lunge (one one DB at same side shoulder of working leg) (one 25# DB)
14. Curtsy lunge to squat (alternate one squat with one curtsy lunge) (no DB)
15. 30 second rest
16. Repeat #13-15 on other side of body
17. Repeat #5-7
18. Static lunge (stationary lunge) (20# DBs)
19. Lunge to squat (alternate one reverse lunge with one squat) (no DBs)
20. 30 second rest
21. Repeat #18-20 on other side of body
22. Repeat #5-7
23. Staggered squat (single leg squat, back leg is in kickstand, one DB is held at same side shoulder of front/working leg) (one 25# DB)
24. Staggered squat to lunge (alternate one reverse lunge with one single leg squat) (no DB)
25. 30 second rest
26. Repeat #23-25 on other side of body
27. Repeat #5-7
28. Bulgarian lunges (back leg is elevated on chair behind you) (no DBs)
29. Forward leaning (same position as #28 but torso leans forward over front thigh) (no DBs)
30. 30 second rest
31. Repeat #28-30 on other side of body
32. Repeat #5-7

Finisher: 100 rep hamstring lift w/ one DB (lay on back with legs extended and knees slightly bent, heels are on mat, one heavy DB is on hips, raise and lower hips/glutes) (one 35# DB)

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