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January 17, 2022

The format will be trisets, using bodyweight and dumbbells as resistance to make the quads, hamstrings, glutes & calves work hard!

The timer will be 30 seconds each exercise within the triset, with 30 seconds rest inbetween!

For this lower body workout you will need a pair of dumbbells, a yoga block and your mat for cool down!

The dumbbells Content Creator is using for your reference are 15kg each.

X2
HEEL ELEVATED SQUAT
1 1/2 REPS!
BODYWEIGHT 1/2 REPS!

X2
HIGH SQUAT
RDL
HIGH SQUAT TO RDL

STAPLE:
ON TOES SQUAT
BODYWEIGHT 1/2 REPS!
SQUAT ROCKS!

X2
LUNGE
BODYWEIGHT ON TOES HOLD!
BODYWEIGHT LUNGE!

X2
REAR STEP FORWARD LEAN LUNGE
FORWARD LEAN LUNGE
BODYWEIGHT REAR LUNGE!

STAPLE:
ON TOES SQUAT
BODYWEIGHT 1/2 REPS!
SQUAT ROCKS!

X2
GOBLET SQUAT
HOLD
BODYWEIGHT 1/2 REPS!

X2
STAGGERED SQUAT
1/2 REP RDL
STAGGER SQUAT TO RDL

STAPLE:
ON TOES SQUAT
BODYWEIGHT 1/2 REPS!
SQUAT ROCKS!

ELEVATED CURTSEY LUNGE
BODYWEIGHT 1/2 REPS!
FULL RANGE!

CURTSEY LUNGE TO SQUAT
CURTSEY HOLD!
CURTSEY LUNGE TO SQUAT!

Finisher:

100 x CALF RAISES!

50 x 2 DUMBBELLS!

50 x BODYWEIGHT ONLY!

Some of the exercises today involved focus and balance and made it really fun to work through!

A great all rounder for the lower body!

Let’s begin week 3!!!

Cx

Always ensure you warm up before any workout. Here’s the 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs

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Here’s today’s optional add-on: youtu.be/0tN8gx1_7sI

EPIC Endgame Playlist: youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL

EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

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