Caroline Girvan | NOTORIOUS No Repeat Squat Workout - LEG DAY | EPIC III Day 27 @CarolineGirvan | Uploaded October 2021 | Updated October 2024, 30 minutes ago.
SQUATS! And more squats! No repeat so approx 40 variations! Every set is varied from foot position, whether it is targeting more of the quads or hamstrings, tempo, range of motion, bodyweight or dumbbells as resistance, isometrics, banded…. 40 minutes packed with variety to load the quads, hamstrings, glutes and calves too!
The timer will be on for 40 seconds each exercise with 20 seconds rest inbetween!
For this workout you will need a pair of dumbbells and a yoga block/thick book/stepper for elevation during the squats!
The dumbbells I am using are 2 x 12.5kg each, though I also use 1 x 25kg particularly at the beginning of the workout!
GOBLET SQUAT
SUMO SQUAT
B/W NARROW TO WIDE (one side)
SWITCH SIDE!
SUMO 1 1/2 REPS
SUMO 1/2 REPS
B/W 1/2 REP PLIÉ SQUATS
PLIÉ SQUATS
SUMO HOLD!
SUMO TO RDL
HEEL ELEVATED SQUATS x2 DUMBBELLS
1/2 REP ELEVATED SQUATS x1 DUMBBELL
BODYWEIGHT 1/2 REPS!
BODYWEIGHT HOLD!
CLOSE SQUAT
BANDED SQUAT
1/2 REPS!
STAGGERED SQUAT TO RDL
SWITCH SIDE!
SQUAT TO LUNGE
SWITCH SIDE!
BODYWEIGHT SQUAT TO LUNGE
SWITCH SIDE!
1/2 REP STAGGERED SQUAT
SWITCH SIDE!
COSSACK SQUAT
SWITCH SIDE!
ELEVATED STAGGERED SQUAT
SWITCH SIDE!
SQUAT WALK
BODYWEIGHT ONLY!
UNEVEN SQUAT TO CURTSEY LUNGE
SWITCH SIDE!
DEEP SQUAT ON TOES
SQUAT ROCKS
CALF RAISE SQUAT HOLD!
HIGH SQUAT TO RDL
Finisher:
40/2/40
SUITCASE SQUAT
1/2 REPS!
BODYWEIGHT ONLY 1/2 REPS!
Every part of my lower body felt this session! I loved the 40 second work period and rest after this… ready for what’s to come!
You will notice I don’t rush through any of these sets. I control my breathing as best I can, aim for the greatest depth possible and think about my knee alignment and chest open throughout.
A super leg day!! You will love this squat session!
Cx
Always ensure you warm up before any workout. Here’s my NEW EPIC 5 Min Warm Up Routine: youtu.be/JOoIsy8SX4c
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
Here’s today’s optional add-on: youtu.be/N9_11gKQGqM
EPIC III Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy
EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
My Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
My Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Join The Caroline Girvan Community
▶ Instagram: instagram.com/carolinegirvan
▶ Private Facebook Group: facebook.com/groups/carolinegirvan
My Amazon Stores
▶ My Amazon UK Page: amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: amazon.com/shop/carolinegirvan
▶ Business Enquiries Email: info@carolinegirvan.com
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. Disclaimer: As an Amazon Associate I earn from qualifying purchases
SQUATS! And more squats! No repeat so approx 40 variations! Every set is varied from foot position, whether it is targeting more of the quads or hamstrings, tempo, range of motion, bodyweight or dumbbells as resistance, isometrics, banded…. 40 minutes packed with variety to load the quads, hamstrings, glutes and calves too!
The timer will be on for 40 seconds each exercise with 20 seconds rest inbetween!
For this workout you will need a pair of dumbbells and a yoga block/thick book/stepper for elevation during the squats!
The dumbbells I am using are 2 x 12.5kg each, though I also use 1 x 25kg particularly at the beginning of the workout!
GOBLET SQUAT
SUMO SQUAT
B/W NARROW TO WIDE (one side)
SWITCH SIDE!
SUMO 1 1/2 REPS
SUMO 1/2 REPS
B/W 1/2 REP PLIÉ SQUATS
PLIÉ SQUATS
SUMO HOLD!
SUMO TO RDL
HEEL ELEVATED SQUATS x2 DUMBBELLS
1/2 REP ELEVATED SQUATS x1 DUMBBELL
BODYWEIGHT 1/2 REPS!
BODYWEIGHT HOLD!
CLOSE SQUAT
BANDED SQUAT
1/2 REPS!
STAGGERED SQUAT TO RDL
SWITCH SIDE!
SQUAT TO LUNGE
SWITCH SIDE!
BODYWEIGHT SQUAT TO LUNGE
SWITCH SIDE!
1/2 REP STAGGERED SQUAT
SWITCH SIDE!
COSSACK SQUAT
SWITCH SIDE!
ELEVATED STAGGERED SQUAT
SWITCH SIDE!
SQUAT WALK
BODYWEIGHT ONLY!
UNEVEN SQUAT TO CURTSEY LUNGE
SWITCH SIDE!
DEEP SQUAT ON TOES
SQUAT ROCKS
CALF RAISE SQUAT HOLD!
HIGH SQUAT TO RDL
Finisher:
40/2/40
SUITCASE SQUAT
1/2 REPS!
BODYWEIGHT ONLY 1/2 REPS!
Every part of my lower body felt this session! I loved the 40 second work period and rest after this… ready for what’s to come!
You will notice I don’t rush through any of these sets. I control my breathing as best I can, aim for the greatest depth possible and think about my knee alignment and chest open throughout.
A super leg day!! You will love this squat session!
Cx
Always ensure you warm up before any workout. Here’s my NEW EPIC 5 Min Warm Up Routine: youtu.be/JOoIsy8SX4c
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
Here’s today’s optional add-on: youtu.be/N9_11gKQGqM
EPIC III Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy
EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
My Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
My Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Join The Caroline Girvan Community
▶ Instagram: instagram.com/carolinegirvan
▶ Private Facebook Group: facebook.com/groups/carolinegirvan
My Amazon Stores
▶ My Amazon UK Page: amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: amazon.com/shop/carolinegirvan
▶ Business Enquiries Email: info@carolinegirvan.com
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. Disclaimer: As an Amazon Associate I earn from qualifying purchases
