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Day 43 of EPIC - QUADS and LOWER ABS WORKOUT with Dumbbells - Caroline Girvan

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Rating: 4.0; Vote: 1

Quads and lower abs workout combined! The entire lower body will be working hard with focus on the quads and entire abs with focus on those lower abdominals! All you need for this workout is a pair of dumbbells, a mat and a yoga block/book for heel elevated squats. The timer will be on for 50 seconds of work, 10 seconds rest during the abs section, and 40 seconds of work with 20 seconds of work during the quads section. We will begin with approx 10 minutes abs before moving to quads then back to mat for more abs before moving to more quads with just one dumbbell (depending on your weight you have you can use x2 dumbbells. LEG LOWER TO TUCK IN ON HANDS LEG CRUNCH ON HANDS RAINBOW OVER DB TABLE TOP CRUNCH HOLLOW HOLD ALT LEG RAISE SLOW BICYCLES TABLE TOP TO HEEL TAPS OPP SIT UP HAND TO FOOT (same side) OPP SIT UP HAND TO FOOT REVERSE CRUNCH HIGH SQUATS CLOSE LUNGE CLOSE LUNGE (switch) STAGGERED SQUAT STAGGERED SQUAT (switch) FWD STEPPING LUNGE (one side) FWD STEPPING LUNGE (switch) SUITCASE SQUATS HEEL ELEVATED SQUATS KNEELING TO LOW SQUAT (same side) KNEELING TO LOW SQUAT (switch) CLOSE SQUAT TO TOES SQUAT HOLD 45- STEP OUT LYING WINDMILLS ON ELBOWS TUCK TO EXT DB ALT LEG LOWER REVERSE CRUNCH TO TABLE TOP REVERSE CRUNCH TO HIP LIFT TABLE TOP TO EXTENSION HIP RAISES ALT TOE TAPS LEG CIRCLE LOWER & RISE PLANK ALT TOE REACHES PLANK WALK IN & OUT NO HIPS IN HIGH SQUATS CLOSE LUNGE 1/2 REPS CLOSE LUNGE 1/2 REPS (switch) CLOSE SQUATS 1/2 REPS KNEELING TO LOW SQUAT (same side) KNEELING TO LOW SQUAT (switch) HEEL ELEVATED NO HIPS IN CLOSE SQUAT PULSE TO TOES PULSE SQUAT PULSES Finisher: (20/20/20) SQUAT WALK W/ 2 x DB SQUAT WALK W/ 1 x DB SQUAT WALK BODYWEIGHT! Take the abs portion of this workout slow and as always adapt as required! Placing the hands under hips or bending at knees can help with keeping back flat. During any squats, always look straight ahead. When performing high squats, keep dumbbell close to body to prevent tipping forward. Legs and abs will be lit! Let-s goooooo!
Date: 2022-05-17

← Day 42 of EPIC - Dumbbell CAPPED Shoulders & Core Strengthening Workout - Caroline Girvan

Day 44 of EPIC - PURE GRIT Full Body Dumbbell Workout - ADVANCED COMPLEX - Caroline Girvan →

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Comments and reviews: 10

Kim
Caroline all I can say is thank you this program has been amazing for my body mind and spirit I'm on week 9 and looking forward to continuing with the next epic. You would not believe my before and after photos! I had been an endurance athlete for a number of years and had completely quit and backsliding To where I did not even recognize myself anymore. At 48 years old I am getting in the best shape of my life of my life thank you.
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animal
The life some times takes on your psychology and makes you weak. I am under stress today as my child is not performing well in school and I don't know what to do. and I have no support from my partner.
Due to all the chaos I could not take up today's work out. feeling drained. help me
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Marilee
This was hard but I did enjoy it. I really struggled through some of the movements, but I'm proud to have finished the workout and to almost be done with the programme: )
Thanks, as always, for all of your hard work and energy, Caroline.
Much love from South Africa
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Olivia
Never thought I would be saying this but I actually enjoyed doing all of those squats- my depth is so much better and I was going lower than I ever did before doing squats. The quad pump was real! My quads are so tight and you can see the outline of my muscles showing too
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Sara
Caroline, your workouts are wonderful. hard, fun, and engaging! Thank you so much for these programs, which have become an absolute saving grace during this really challenging time! I actually feel stronger and have done moves I've never tried before. THANK YOU!
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mtsddideriksen
I feel so much stronger. Thank you. There for sure are some things I cant do due to my pelvic organ prolapse, but I can participate way more in the abs part of these workout than I could before. Im so grateful for your work and these free workouts
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Kerin
What a great workout for today!
I've finished this and I'll tell you that I'm getting used to those abs and lower body workouts!
Shout out to our favorite trainer, Caroline! Who makes the biggest impact for anyone who joining this program-
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Lillie
Thank you Caroline!
I couldn't do the Finisher and took alot of breaks throughout the whole workout. But I made it! Thank you for all the instructions. Especially the hint with the lower back.
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Tony
Returned today from 4 day rest off the program so thought I would try and pick up where I left off. Loved the content, kneeling low squat & squat walk were killer in my opinion. Thanks
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vylia
A sweet session today! A lot of leg and abs work; I enjoyed it to the last bit. Incredible progress; my body demanded heavier weights today than usual! Loved it! Thanks, Caroline!
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