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!

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Please ensure you warm up. Here’s my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

If you would like an extended stretch, check out my 20 Min UNWIND Routine: https://youtu.be/y87vSUoIMGU

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EPIC II Program:

EPIC II Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf
The Official EPIC II Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

Sports Equipment I Use:

My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
My Amazon US Page: https://amazon.com/shop/carolinegirvan

My Other Workouts:

20 Min Jumping Jack Cardio Workout: https://youtu.be/XTzgm-pMQ6I
15 Min Core & Abs Workout: https://youtu.be/FJjT-FUlXVU

Business Enquiries:

Email: [email protected]

Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB


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