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May 11, 2022

Ready for tension to be applied on the quads, hamstrings and glutes? Leg day let’s get ready!

Goal: Perform every single rep with the best range of movement you can without losing alignment. The slower and deeper the better!

The timer will be on for 60 seconds per exercise within the circuit and 30 seconds rest inbetween each exercise!

We simply perform the circuit for 3 rounds in total!

The dumbbells Content Creator is using for your reference are 1 x 30kg for the Sumo Deadlift Squats and 2 x 15kg dumbbells for everything else!

ROUND 1

SUMO DEADLIFT SQUAT

LUNGE HOLD (rise on beep every 10 seconds)

SWITCH SIDE!

ALTERNATING REAR LUNGE

RDL

STEP UP (one side)

SWITCH SIDE!

ROUND 2!

SUMO DEADLIFT SQUAT

LUNGE HOLD (rise on beep every 10 seconds)

SWITCH SIDE!

ALTERNATING REAR LUNGE

STEP UP (one side)

SWITCH SIDE!

RDL

ROUND 3!

SUMO DEADLIFT SQUAT

LUNGE HOLD (rise on beep every 10 seconds)

STEP UP (same foot forward)

LUNGE HOLD (switch side)

STEP UP (same foot forward)

ALTERNATING REAR LUNGE

RDL

FINISHER!

30/30/30/30/30

SUMO DEADLIFT HOLD!
FULL RANGE w/ DUMBBELL
BODYWEIGHT HOLD!
FULL RANGE w/ DUMBBELL
BODYWEIGHT 1/2 REPS!

One of the best feelings! Reaching the finisher and knowing what you have just accomplished!

Last official leg day of the series!!

You’ve got this!!! 👊🏼🤩

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/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/YEGHVqDpMpk
20 Minute Stretch and Relax: youtu.be/y87vSUoIMGU

IRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.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 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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