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Day 11 of EPIC - Dumbbell Quads & Abs Workout - Caroline Girvan

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Rating: 4.0; Vote: 1

Day 11 in the EPIC Program and it-s a quads and abs workout! We will be hitting our entire lower body with emphasis on the quads, beginning with approx 10 minutes abs! You will need is a bottle of a mat, a wall and a pair of dumbbells. An option is a yoga block or thick book to perform some squats with the heel elevated. The timer will be on for 1 minute per ab exercise, however when we come to the quad segment, the timer is 40 seconds of work and 20 seconds rest before moving onto the next variation. As you will see below at the beginning of the lower body training, the main squats are repeated for 2 sets, before we move to one set of most exercises. LEG LOWER SCISSORS LEG OPENER TOE REACHES BUTTERFLY CRUNCH CRUNCH PULSES REVERSE CRUNCH TO TOE TAP HEEL REACHES STRAIGHT LEG REVERSE CRUNCH BICYCLES HEEL ELEV CLOSE SQUATS HEEL ELEV CLOSE SQUATS HEEL ELEV PULSE SQUATS HEEL ELEV PULSE SQUATS HEEL ELEV SLOW SQUATS HEEL ELEV SLOW SQUATS HEEL ELEV 1 1/2 SQUATS HEEL ELEV 1 1/2 SQUATS HIGH SQUATS HIGH SQUATS SUITCASE SQUAT W/PULSE SUITCASE SQUAT W/PULSE SUITCASE SQUAT SLOW SUITCASE SQUAT SLOW SUITCASE SQUAT 1/2 REPS SUITCASE SQUAT 1/2 REPS ALT LATERAL LUNGE W/PULSE LAT LUNGE W/TOES UP LAT LUNGE W/TOES UP (switch side) STAGGERED SQUAT STAGGERED SQUAT (switch side) UNEVEN SQUAT UNEVEN SQUAT (switch side) UNEVEN SQUAT W/PULSE UNEVEN SQUAT W/PULSE (switch side) HIGH SQUAT X 2 DB HIGH SQUAT X 1 DB SQUAT LATERAL STEPS DUMBBELL WALL SIT WALL SIT ALT LEG EXTENSION SQUAT ROCKS Burnout: BODYWEIGHT CLOSE SQUATS Please ensure you warm up for at least 5 minutes prior to beginning. Remember, go at your own pace! This workout as all the workouts, are time based so perfect to go at a pace to suit you! Ensure your keep good posture throughout and always keep gaze straight ahead, push through the heels and chest open when doing the squats
Date: 2022-05-17

← Day 10 of EPIC - 30 Min Full Body Burpee HIIT Workout No Repeat - Caroline Girvan

Day 12 of EPIC - Shoulder Workout with Dumbbells - Caroline Girvan →

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Comments and reviews: 10

Victoria
I-m so thankful to have you in my life! I live with lypodemia and doing your workouts (I-ve done Heat, epic 3 and got to 19 days of engame when I dislocated my knee. This is the first time in my life I have been able to reduce size of my legs and increase strength! Thank YOU! I appreciate your Esthetic videos, no detail left undone. I thank you for your genuine joy of fitness radiates through the screen! Thank you for your interactions, you are one of a kind!
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MysticDesertBreeze
I was in a rut all last week so I started week 3 a week late. It's so easy to quit working out but I can't give up on myself.
The ab section was really hard and I had to rest or modify but I got through it.
After the first squat section with heels on the block I decided I wasn't holding enough weight and upped the weights to 12kg and 12kg. For being really overweight my legs are pretty strong.
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Kusumita
Never thought wallsits would leave my legs shaking, but doing them towards the end of this workout left me with jello legs! I get to the halfway mark of these workouts and wonder if I can do it, but then time just flies right by! Loving these workouts, thank you so much Caroline!
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Herb
Just finished this workout and feel wonderful. But I may not be able to walk tomorrow. LOL Love and hate leg workouts but yours are one of the best of course. When choosing a workout to do on a daily basis yours are the first I check out. Thank you for such a variety, love it. Moe
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Judith
thanks you so much for all your video's. i have a diastasis and do other moves during abs. But it is a blast doing the stuff that you do during the quad exercises! it's BURNING! YOU ROCK! thanks again! greets from the Netherlands -
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Shaquille
Awesome workout I think I should've used heavier weight. I didn't realize how much strength I've gained in such a short period of time. Looking forward to the next workout! Thank you!
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Raunak
Hi, I just finished this workout and my back is hurting really badly. I feel like I-m doing something wrong but can-t seem to figure out what. Please help!
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Vaporeon0274
The abs right at the beginning were so horrible, my hips snap with those kind of leg extension exercises. was so glad when it was time for quads
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Teodora
An absolute classic-. Even after completing all the EPICs except first one-. This is not the -beginning- this is just absolutely PERFECT
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Ana
i did it today even if i felt i am not in the mood to workout, i feel much better after finishing it! See you tomorrow Caroline-
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