Caroline Girvan - 1000 REP Lower Body Challenge - Leg & Glutes Workout | Pure Endure Day 1
1,000 REP LOWER BODY let’s hit it! Legendary leg day alright! We will work together through these 10 exercises at a pace that allows for rest. Glutes, hamstrings, quads, calves all working hard with squats, thrusts, RDLs and calf raises! For this workout, you will need a pair of dumbbells, a chair for hip thrusts & Bulgarian lunges, a yoga block & glute band! The dumbbells I am using for your reference are 12.5kg each. I also use a 25kg dumbbell for hip thrusts! Even though it is 100 reps per exercise, it is split into 25 X4 sets or 50 x2 of variations so you won’t be bored! The dumbbells I am using are 12.5kg each. I am using X1 25kg dumbbell for the hip thrusts. X50 each HIP THRUST W/ BAND HIP THRUST (DUMBBELL ONLY) X25 each STAGGERED HIP THRUST SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! 25 reps each! HEEL ELEVATED SQUATS x 2 DUMBBELLS HEEL ELEVATED SQUATS x 1 DUMBBELL HEEL ELEVATED SQUATS (bodyweight) 1/2 REP HEEL ELEVATED SQUATS 25 reps per side! BULGARIAN LUNGE (BODYWEIGHT) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! 25 reps per side! STAGGERED RDL SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! 25 reps per side! SINGLE LEG CALF LIFT! SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! 50 reps per side! FOOT ELEVATED LUNGE SWITCH SIDE! 25 reps each! COSSACK SQUAT STEP OUT LATERAL LUNGE (same side) COSSACK SQUAT STEP OUT (switch side) LATERAL LUNGE (same side) 25 reps each! REAR STEP LUNGE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! Finisher: 25 reps each! SQUATS x2 DUMBBELLS SQUATS x1 DUMBBELL SQUATS (BODYWEIGHT) 1/2 REP SQUATS! You might have noticed, right at the beginning it is going to be intense!! The most important thing to remember is quality reps! It is better to take longer to complete each 100 reps than to rush it with sub par range of motion and control!! I challenge you to make those first sets of hip thrusts superb!!! Knees out against band, max glute squeeze at top & lower slowly! Let’s do this! Cx IMPORTANT: It is important to stop immediately if you feel lightheaded or dizzy at any point.
1,000 REP LOWER BODY let’s hit it! Legendary leg day alright! We will work together through these 10 exercises at a pace that allows for rest. Glutes, hamstrings, quads, calves all working hard with squats, thrusts, RDLs and calf raises! For this workout, you will need a pair of dumbbells, a chair for hip thrusts & Bulgarian lunges, a yoga block & glute band! The dumbbells I am using for your reference are 12.5kg each. I also use a 25kg dumbbell for hip thrusts! Even though it is 100 reps per exercise, it is split into 25 X4 sets or 50 x2 of variations so you won’t be bored! The dumbbells I am using are 12.5kg each. I am using X1 25kg dumbbell for the hip thrusts. X50 each HIP THRUST W/ BAND HIP THRUST (DUMBBELL ONLY) X25 each STAGGERED HIP THRUST SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! 25 reps each! HEEL ELEVATED SQUATS x 2 DUMBBELLS HEEL ELEVATED SQUATS x 1 DUMBBELL HEEL ELEVATED SQUATS (bodyweight) 1/2 REP HEEL ELEVATED SQUATS 25 reps per side! BULGARIAN LUNGE (BODYWEIGHT) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! 25 reps per side! STAGGERED RDL SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! 25 reps per side! SINGLE LEG CALF LIFT! SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! 50 reps per side! FOOT ELEVATED LUNGE SWITCH SIDE! 25 reps each! COSSACK SQUAT STEP OUT LATERAL LUNGE (same side) COSSACK SQUAT STEP OUT (switch side) LATERAL LUNGE (same side) 25 reps each! REAR STEP LUNGE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! Finisher: 25 reps each! SQUATS x2 DUMBBELLS SQUATS x1 DUMBBELL SQUATS (BODYWEIGHT) 1/2 REP SQUATS! You might have noticed, right at the beginning it is going to be intense!! The most important thing to remember is quality reps! It is better to take longer to complete each 100 reps than to rush it with sub par range of motion and control!! I challenge you to make those first sets of hip thrusts superb!!! Knees out against band, max glute squeeze at top & lower slowly! Let’s do this! Cx IMPORTANT: It is important to stop immediately if you feel lightheaded or dizzy at any point.