45 Min Lower Abs & Quads on FIRE Workout | EPIC II - Day 14

Quads and lower abs will be set on fire! A combination of bodyweight and dumbbells to target the entire lower body, specifically the quads and core, specifically the lower abs! For this lower body workout you will need a pair of dumbbells, a wall for some wall sits and your mat. Optional is your yoga block to isolate the quads that but more during squats and also a chair for Bulgarian lunges however you can perform regular lunges if you prefer! The timer will be on for the lower abs portions 50 seconds of work, 10 seconds rest. Once we reach the quads specific, the timer will be 40 seconds of work, 20 second rest. HIP LIFTS CROSS OVER LOWER REVERSE CRUNCH HIP LIFT TO LOWER BENT LEG V SIT HEEL GRAB TO EXTENSION REVERSE CRUNCH TO TOE TAPS LOOKING DOWN LOWER TO TUCK HEEL ELEVATED SQUATS HEEL ELEVATED SQUAT HOLD HIGH SQUATS WALL SIT W/ 2 DB Staple: HEEL ELEVATED 1 1/2 REP SQUATS FWD STEP LUNGE FWD STEP LUNGE SUITCASE SQUATS Staple: HEEL ELEVATED 1 1/2 REP SQUATS BULGARIAN LUNGE X 2 DB BULGARIAN LUNGE X 2 DB QUAD HOLD WALL SIT QUAD HOLD WALL SIT (switch) Staple: HEEL ELEVATED 1 1/2 REP SQUATS BULGARIAN LUNGE W/ DB SAME SIDE BULGARIAN LUNGE W/ DB SAME SIDE WALK A SQUARE SQUAT STEPS WALL SIT MARCH Staple: HEEL ELEVATED 1 1/2 REP SQUATS BULGARIAN LUNGE W/ DB OPP SIDE BULGARIAN LUNGE W/ DB OPP SIDE STAGGERED SQUAT STAGGERED SQUAT (switch) Staple: HEEL ELEVATED 1 1/2 REP SQUATS HEEL ELEVATED HALF REPS STAGGERED SQUAT WALK WALK SIT MARCH Leg Finisher: DROP SET OF SQUAT WALK! CLOSE TO OPEN LOWER TUCK TO ALT SIDE EXTENSION HIP LIFT TO LEG LOWER OPEN REVERSE CRUNCH TO OPEN TUCK TO ALT SIDE EXTENSION TUCK TO ALT SINGLE LEG EXTENSION LOOKING DOWN LEG LOWER TO OPEN A lot of time under tension here! During the leg portion, focus on pushing hips back when squats and the depth of your squat! During wall sits, pay attention to your alignment.. thighs parallel to the floor and knees at 90°! During the lower abs portion, bent knees or perform alternating leg if preferred! Let’s smash this session and embrace the burn! Cx Please ensure you warm up. Here’s my recommended Warm Up Routine:    • 10 Min Full Body WARM UP with Caroline Gir...   If you would like an extended stretch, check out my 20 Min UNWIND Routine:    • UNWIND 20 Min Full Body Stretch Routine | ...   Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/... ▶ Instagram:   / carolinegirvan   ▶ Private Facebook Group for Further Community Support:   / carolinegirvan   EPIC II Program: ▶ EPIC II Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-progr... ▶ The Official EPIC II Program Playlist:    • EPIC II Program   Sports Equipment I Use: ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan My Other Workouts: ▶ 20 Min Jumping Jack Cardio Workout:    • 20 Min Jumping Jack CARDIO WORKOUT at Home...   ▶ 15 Min Core & Abs Workout:    • 15 Min Core & Abs Workout / Twenty PLANK V...   Business Enquiries: ▶ Email: [email protected] Caroline Girvan PO BOX 115 County Antrim Northern Ireland BT38 8WB 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