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.
I hope you feel awesome after this session!!
Cx
Epic Program
Download Your Free EPIC Program Guide: https://carolinegirvan.com
The Full EPIC Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
Beginner EPIC Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
My Warm Up Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUczcbyXa35oUo2CdaHqgZ6
The Equipment I Use
Amazon UK: https://amazon.co.uk/shop/carolinegirvan
Amazon US: https://amazon.com/shop/carolinegirvan
Never Miss a Video
Subscribe to my Channel: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
Social
Instagram: https://instagram.com/carolinegirvan
Facebook: https://facebook.com/carolinegirvanfitness
Twitter: https://twitter.com/carolinegirvan
Business Enquires: 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
source
Having the toddler bounce up and down on my stomach during the ab section because she thought the grunt mom made was hilarious added a whole new level of difficulty to an already killer workout lol!
Hola March 21,2025 loving so much your routines. From Costa Rica
I started with epic beginner, epic 1 but i thought there was only 10 videos but you have to look for the playlist to get the rest of the videos, I started Epic II thinking it was what it follows but no lol I love the exercises I just found a little hard on my knees after doing the HIIT and leg day, I had my boyfriend staring but it was hard on him doing certain movements on the floor and using the bodyweight, now he's doing Iron series. Since I started I've seen improvement in my strength and my body, very slight but I see it, I do not weigh myself because I'm not losing weight I'm making muscles I believe so is kind of disappointing when I see the scale so I just trust what I see.
The exercises are challenging, sometimes I just do a different one when I'm not able to make the movement. I'm just happy I found Caroline's videos I'm almost 40 and I want to be healthy and not rusty. Even if the exercises are hard I'm always exited to advance. Thank you Caroline for all the work presented to us
I love the workouts and the challenge and I am so grateful to Caroline for sharing and motivating us. However, from day9 I started to feel very sleepy after the workouts, almost like sick and feverish. I am wondering if I was pushing too hard. I used to walk or jog daily besides the workout and now I am confused I should reduce the weights I am using or walk less or sleep more. I have been training for years using the SWEAT app which was also intense but not this much. Maybe Caroline training along the video pushed me way beyond my limits.
Done Mar 8 / 2025
Could do only half of Quad section
Like this kind of workout Sunday 23-2-20225 and stop @34:26
So much love
I love squats and so of course, my favorite workout so far. Still challenging as I’m working on overcoming some health issues apparently. Thank you for all the squats!
Are you out of ideas that you ended up mixing abs workouts with leg exercises?
Those 20 second rest periods go by fast haha!
8 Jan 2025
done
Awesome! My legs feel so great and my abs! Wow!
Leg day…wooo!
I've had a rough couple of days emotionally and this workout allowed me to channel some of that. I hated when the music stopped but it was only a couple of minutes. Thanks again.
Caroline demonstrates the next exercise during rest period – wherein I can’t even imagine standing!
This workout is for Beasts only. It hurts
Does anyone knees hurt
This has been so enjoyable but so tough. After every workout, I feel so strong. Thank you
Gracias
Can we grumble about the squats now last week was lunges
still a great workout in 2024. Doing this for the second time and it doesn't get easier
Every single workout is a winner. Thank you, Caroline. You're amazing.
26 Sep 2024 Day 11
The abs portion was tough..
To say I was struggling is an understatement…
Week 3!!
Progress over Perfection.!
LOVED IT!
too much
With 10 kgs. very satisfying, sweaty, reasonably challenging, controllable and knee friendly. No lunges, except a few lateral ones.
It`s only you who changed my life. Thank You for everythings.
I wish abs were in between and not at the start. I struggled today as I felt my squat form was trash.
Barely finishing the workout was tough.
Took 50 mins. Paused quite a bit. 278, 335. 146, 101-166
July 22, 2024.
11:50 I gave myself an extra rest , not just the 20 seconds
My legs: What just happened?!
That was great. Thank you.