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

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Rating: 4.0; Vote: 1

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!
Date: 2022-05-17

← 45 Min COMPLETE Chest & Triceps Workout / Dumbbells - EPIC II - Day 13 - Caroline Girvan

FUN Full Body Strength & Cardio Circuits Workout - EPIC II - Day 15 - Caroline Girvan →

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Comments and reviews: 10

Aiman
Hey Caroline. I am experiencing knee pain while doing my legs. I had to abandon the EPIC 2 program and rested for a month because the pain wasn't going away. I resumed the program on January 20th and today will be my Day 14. Any Suggestions? My form is squats was very bendy and hence I now use a door behind me to stay straighter while doing squats. Maybe that's what giving me this pain especially in my left knee. Also both my knees crack a lot (that cracking sound comes often)
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Antonia
Is there any particular reason so many trainers do really long intervals/minimal rest for abs? It seems so common and yet I find with every ab workout I can't do half the intervals because it's just too long and my abs are fatigued. Been training for years and no difference, I just wondered if there is a reason why this is an effective structure.
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Marilee
This was terribly fun! I continue to wonder how I will finish your workouts and feel incredibly accomplished when we somehow smile at one another at the end.
Thanks, Caroline.
This was a ripper but I had so much fun growing with you!
Stay safe and strong!
Much love from South Africa
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Hilary
I love your workout videos! Nice break from the typical body building world and in just under 2 weeks tremendously helped with my cut. Thank you - P. s love the workout playlist. I keep coming back for the music. Jk compound moves are my favorite
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Destiny
I don't know if I'm getting used to your format, or I'm getting stronger, but this flew by! The Epic finisher made me think we were done. When you had more ab work, I got so excited! This was a legit fire workout! Thanks Caroline!
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cara
Oh my! I did this today as part of my epic 2 program and I must say it was pretty hard! Thanks Caroline for everything and the great effort you put developing all your workouts.
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Kayley
I don't remember this one being so challenging first time round! Loved it and increased weights, so awesome seeing and feeling progress. Thank you Caroline xx
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Agathe
As often, the perfect amount of doable yet challenging- did it without cheating even the last seconds, so satisfying!
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Raah
Idk what is it but every month the abs days happen on my periods omg but i feel proud of myself for never give up
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sport
writing this down while I have 30% more to go and im about to puke. not complaining tho
love u caroline girl
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