SUCCESSIVE Circuits – Dumbbell Leg Workout | EPIC Endgame Day 31

Successive Circuits – Dumbbell Leg Workout is Day 31 in Caroline Girvan’s EPIC Endgame program. Wow! What an intense workout! It is over 47 minutes but the time flew by. Even though you get recoveries they are short and it feels like you never stop moving. Caroline alternates a complex with a circuit–all lower body exercises. There are 2 different complexes and 2 different circuits. The first complex/circuit focuses on exercises that use both legs and the second complex/circuit is made up of unilateral exercises. Each complex/circuit is done 3 times total. According to my FitBit I burned 443 calories! I was working very hard! And the finisher–100 reverse lunge to squats. Oh the burn! This is a tough and intense metabolic lower body workout. I felt like I needed more of a stretch at the end but this morning I was a bit pressed for time so I had to make do with the 3 minute stretch Caroline gives us.

All of the exercises in this workout (including the complexes) are done interval style: 40 seconds of work followed by 15 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.

Successive Circuits – Dumbbell Leg Workout is 47:27 minutes; 2:20 minute intro, no warm up and 3 minute stretch. Equipment: dumbbells and a fitness mat. Caroline is using 15kg/33 pound and 9kg/19.8 pound dumbbells. The weights listed below are what I used.

Complex 1: (20# DBs)

  1. One squat
  2. One rear/reverse lunge
  3. Repeat #2 on other leg
  4. One RDL (Romanian deadlift)
  5. Repeat 1-4 as many times as possible in 40 seconds

Circuit 1:

  1. High squat (hold DBs at shoulders) (25# DBs)
  2. Stationary/static lunge (18# DBs)
  3. Repeat #2 on other side of body
  4. RDL (Romanian deadlift) (35# DBs)

Complex 2: (one 20# DB)

  1. One single leg squat (hold one DB at shoulder of working leg, back/non-working leg is in kickstand)
  2. One reverse lunge (hold one DB at shoulder of front leg)
  3. One RDL (single leg deadlift, back/non-working leg is in kickstand)
  4. Repeat #1-3 as many times as possible in 40 seconds
  5. 15 second rest
  6. Repeat 1-4 on other side of body

Circuit 2:

  1. Staggered squat (single leg squat, hold one DB at shoulder of working leg, back/non-working leg is in kickstand) (one 25# DB)
  2. Repeat #1 on other side of body
  3. Rear step lunge (reverse lunge holding one DB in same side hand as leg that is stepping back) (one 18# DB)
  4. Repeat #3 on other side of body
  5. 1/2 rep staggered RDL (single leg deadlift, back/non-working leg is in deadlift, lower to bottom of deadlift but only raise halfway) (one 25# DB)
  6. Repeat #5 on other side of body

Repeat Complex 1 & Circuit 1

Repeat Complex 2 & Circuit 2

Repeat Complex 1 & Circuit 1

Repeat Complex 2 & Circuit 2

Finisher:

  1. Rear lunge to squat, 25 reps (no DBs, alternate one reverse lunge with one squat)
  2. Repeat #1 on other side of body
  3. Repeat #1 & 2

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

2 thoughts on “SUCCESSIVE Circuits – Dumbbell Leg Workout | EPIC Endgame Day 31

  1. Happy Tuesday to you!

    Sunday was spent digging trenches and burying wire for a new invisible fence for our dog. All of this was done by hand so my knees and glutes were shot at the end of the day. My back seized up too. So Monday I did a couple lower back yoga routines from Sarabeth (same ones you did when you hurt your back, I think). They helped a lot!

    Today I was still cautious so I did a couple of Heather’s new vids (this one https://youtu.be/XbM4ghTNP-I and this one https://youtu.be/XzeLxAwXWhA). Both are excellent workouts. The first one would be especially nice on a recovery day as it is virtually no impact and medium intensity. The second one is the perfect length as an add-on to target glutes which is how I will use it in the future.

    Like

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