FIREWALKER Lower Body Workout – Leg Day | EPIC Endgame Day 27

Firewalker Lower Body Workout is Day 27 in Caroline Girvan‘s EPIC Endgame program. OMG this was another brutal lower body strength workout! I don’t know if it was just an off day for me or what, but I struggled through this workout. And I felt the burn in every muscle we were working. I always forget how hard those deadstop lunges are until Caroline throws them at me. That exercise also shows me how much stronger my left leg is. Nothing about that exercise is easy, but it is easier to perform on my left leg than it is on my right. In many of Caroline’s workouts she tends to kick the workout off with heel elevated squats. In this workout she ends with them, which really highlighted for me the muscles being worked in that exercise. When your muscles are fresh at the beginning of the workout, you don’t really feel it but at the end when my lower body was already fried, I really felt it in my quads.

This workout consists of complexes. What this means is you are doing 2 exercises with no rest between exercises. Each complex is done for 2:30 minutes then you get a 30 second rest before moving on to the next complex. The complex you are working through is listed at the top of the screen for your reference. It shows each of the exercises you are doing and the amount of reps you do for each exercise. This is especially useful if you cannot keep pace with Caroline then you can still keep track of your complex. There is a timer in the upper left hand corner of the screen, counting down your 2:30 minutes of work as well as your 30 seconds of rest. Caroline previews your next complex during the recovery. 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.

Firewalker Lower Body Workout is 44:59 minutes; 2 minute intro, no warm up and 3 minute stretch. Equipment: dumbbells, yoga block and fitness mat. Caroline is using 25kg/55 pounds and 12.5kg/27.5 pound dumbbells. The weights listed below are what I used.

Complex 1:

1. Sumo squat, 10 reps (one 50# DB)
2. Lateral walk, 20 reps (squat walk to side and back–never rise out of squat) (no DB)
3. Repeat #1 & 2 as many times as possible within 2:30 minutes

Complex 2:

1. Wide plie squat, 10 reps (one 50# DB)
2. Body weight only 1/2 rep wide plie squats, 20 reps (lower to bottom of squat but only raise halfway)
3. Repeat #1 & 2 as many times as possible within 2:30 minutes

Complex 3:

1. RDL, 10 reps (Romanian deadlifts) (35# DBs)
2. 1/2 rep RDL w/ one DB, 10 reps (holding one DB in both hands, lower to bottom of deadlift but only raise halfway) (one 35# DB)
3. Repeat #1 & 2 as many times as possible within 2:30 minutes

Complex 4:

1. Sumo deadlift squat, 10 reps (with legs in sumo position, hinge torso forward deadlift style as you squat) (one 50# DB)
2. 1/2 rep body weight only, 10 reps (sump deadlift squat–lower to bottom of squat but only raise halfway)
3. Repeat #1 & 2 as many times as possible within 2:30 minutes

Complex 5:

1. Deadstop lunge, 10 reps (front foot is elevated on yoga block, stationary lunges, at bottom of lunge lower knee all the way to the mat where it rests briefly before rising) (16.5# DBs)
2. Body weight only lunge, 10 reps (regular stationary/static lunge–front foot is still elevated on yoga block)
3. Repeat #1 & 2 as many times as possible within 2:30 minutes

Repeat Complex 5 on other side of body

Complex 6:

1. Curtsy lunge to stand, 10 reps (step back into curtsy/cross-back lunge holding one DB at shoulder of working leg) (one 25# DB)
2. Body weight curtsy to squat, 10 reps (alternate one curtsy lunge with one squat)
3. Repeat #1 & 2 as many times as possible within 2:30 minutes

Repeat Complex 6 on other side of body

Complex 7:

1. 1/2 rep staggered RDL, 10 reps (single leg deadlift, back/non-working leg is in kickstand, lower to bottom of deadlift but only lift halfway) (one 20# DB)
2. RDL to lunge, 10 reps (alternate one single leg deadlift with one reverse lunge, one DB is held in same side hand as working leg) (one 20# DB)
3. Repeat #1 & 2 as many times as possible within 2:30 minutes

Repeat Complex 7 on other side of body

Complex 8:

1. Hamstring lift, 10 reps (lay on back with both legs extended and knees slightly bent, lift one leg and keep it elevated, raise and lower hips, heel of other foot is pressed into mat)
2. Repeat #10 on other side of body
3. Repeat #1 & 2 as many times as possible within 2:30 minutes

Complex 9:

1. Heel elevated 1/2 rep squats, 10 reps (heels are elevated on yoga block, hold one DB in both hands in front of chest, lower to bottom of squat but only raise halfway) (one 35# DB)
2. Forward and back squat walk, 20 reps (walk forward and back while never raising out of squat) (no DB)
3. Repeat #1 & 2 as many times as possible within 2:30 minutes

Finisher: 100 hand tap squats (wide leg body weight squats, fingers touch the floor at bottom of squat)

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