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!!
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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
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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
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