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July 1, 2022

One circuit! Two rounds! A lot of work is required from the entire lower body!

Ready to smash this leg day?!

All you will need for this workout is some dumbbells and your mat!

The dumbbells Content Creator is using for your reference are 2 x 15kg each throughout!

You can absolutely use a barbell, kettlebell or various dumbbell weights throughout denoting the movement!

The timer will be on for 60 seconds for a majority of the sets, and some of these 60 second sets will be split into 3 x 20 seconds to make essentially a triset! Every time this occurs, the first 20 seconds will be exactly the same as the last 20 seconds!

There will also be very short sets lasting only 20 seconds periods of work in here too to elevate the heart rate in spikes!

There will be 20 seconds of rest throughout in between sets!

The dumbbells Content Creator is using for your reference are 2 x 15kg each!

Low impact alternatives are shown throughout but this doesn’t mean it’s any easier!

As always, make it your own workout!

You might squat lower than me, not so low, prefer a slower pace or slightly faster! So long as you feel in control and prevent strain.

Acute stress on the body can be a good thing so think about that when feeling the work on the legs at points but the lower back shouldn’t be feeling any strain. Drop to bodyweight only at ANY POINT!

What you see on screen is how We perform the movements and have tweaked these over 20 years to feel good for. We all have the own preferences such as whether to hold dumbbells high or low, foot stance, depth etc. A perfect example is actually lateral raises… recently The content Creator has just preferred lighter than We used to! We may prefer slightly heavier in future but for now, We prefer lighter. It’s important to learn the basics and then make adjustments as you progress if you like!

Sometimes We hold dumbbells low by sides during lunges and other times high… no particular reason but We do ensure holding low sometimes to improve grip strength!

These workouts will demonstrate the technique required however remember Content Creator is performing for myself also and these are not recording a few reps then resting…I’m in the midst of it with you from start to finish!😅

CIRCUIT! Simply perform x 2 sets!

60
PAUSED HIGH SQUAT

20/20/20
REAR LUNGE / HOLD / REAR LUNGE

20
LUNGE TO JUMP / KNEE DRIVE (same side)

20/20/20
REAR LUNGE / HOLD / REAR LUNGE

20
LUNGE TO JUMP / KNEE DRIVE (same side)

20/20/20
CURTSEY LUNGE / HOLD / CURTSEY

20
CURTSEY TO SQUAT (same side)

20/20/20
CURTSEY LUNGE / HOLD / CURTSEY

20
CURTSEY TO SQUAT (same side)

60
GOBLET SQUAT

20/20/20
SQUAT JUMP / HOLD / JUMP

60
LATERAL LUNGE / COSSACK SQUAT

FINISHER!
30/30/30/30/30/30
FWD STEP LUNGE (HOLD FOR 10 SEC)
FWD STEPPING LUNGE (same side)
FWD STEP LUNGE (HOLD FOR 10 SEC)
FWD STEPPING LUNGE (same side)
REAR STEP LUNGE (HOLD FOR 10 SEC)
REAR STEPPING LUNGE (same side)
REAR STEP LUNGE (HOLD FOR 10 SEC)
REAR STEPPING LUNGE (same side)
10 seconds rest!
ALTERNATING LUNGES JUMPS!

legs were absolute jelly towards the end! And The content Creator has to say the legs felt tired yet pumped… those holds took physical and mental grit!

Try to remain as relaxed as you can and don’t forget to breathe!

Have a great session everyone!

Cx

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Useful Links

Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1

5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/k8_EmzD1trk
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU

FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com

Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

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Disclaimer: If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.

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