Caroline Girvan | QUINTESSENTIAL Quads and Calves Workout | EPIC Endgame Day 41 @CarolineGirvan | Uploaded February 2022 | Updated October 2024, 5 hours ago.
Quads, calves, then a finisher combining a squat hold with calf raises! It’s going to be a solid session on the lower body!
For this workout you will need a pair of dumbbells, your mat and a yoga block/thick book!
The dumbbells I am using for your reference are 12.5kg each!
The timer will be on for a majority of the workout 1 minute per exercise with 20 seconds rest!
Most of the exercises will be performed for 2 sets and this applies to single side work such as kneel to squat where we will do one side, then switch and we then repeat this once more!
Where the staple appears, this will only be for 1 set at a time!!
SLOW ECCENTIC HEEL ELEVATED SQUAT
SLOW ECCENTIC HEEL ELEVATED SQUAT
PAUSED HIGH SQUAT
PAUSED HIGH SQUAT
STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)
ELEVATED LUNGE (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
1 1/2 REP ELEVATE SQUAT
1 1/2 REP ELEVATE SQUAT
ELEVATED STAGGER SQUAT (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)
B/W ELEVATED KNEEL TO SQUAT
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)
RAISE - PULSES - RAISE - HOLD - RAISE - PULSES - RAISE
STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)
SQUAT ROCKS
SQUAT ROCKS
STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)
FINISHER!
100 x CALF RAISES IN A SQUAT HOLD!
I have really loved the combination of quads & calves in this program!
We don’t train calves or quads specifically often but when we do, we do it good!
Let’s begin week 9!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs
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/Ar6J7ySm2cE
EPIC Endgame Playlist: youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL
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
Quads, calves, then a finisher combining a squat hold with calf raises! It’s going to be a solid session on the lower body!
For this workout you will need a pair of dumbbells, your mat and a yoga block/thick book!
The dumbbells I am using for your reference are 12.5kg each!
The timer will be on for a majority of the workout 1 minute per exercise with 20 seconds rest!
Most of the exercises will be performed for 2 sets and this applies to single side work such as kneel to squat where we will do one side, then switch and we then repeat this once more!
Where the staple appears, this will only be for 1 set at a time!!
SLOW ECCENTIC HEEL ELEVATED SQUAT
SLOW ECCENTIC HEEL ELEVATED SQUAT
PAUSED HIGH SQUAT
PAUSED HIGH SQUAT
STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)
ELEVATED LUNGE (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
1 1/2 REP ELEVATE SQUAT
1 1/2 REP ELEVATE SQUAT
ELEVATED STAGGER SQUAT (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)
B/W ELEVATED KNEEL TO SQUAT
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)
RAISE - PULSES - RAISE - HOLD - RAISE - PULSES - RAISE
STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)
SQUAT ROCKS
SQUAT ROCKS
STAPLE:
1/2 REP ELEVATE SQUAT (rise each 20 sec)
FINISHER!
100 x CALF RAISES IN A SQUAT HOLD!
I have really loved the combination of quads & calves in this program!
We don’t train calves or quads specifically often but when we do, we do it good!
Let’s begin week 9!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs
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/Ar6J7ySm2cE
EPIC Endgame Playlist: youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL
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
