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!!

Cx

Extras:

My 5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs
My 30 Min EPIC Cardio Workout: https://youtu.be/ImI63BUUPwU
My New 15 Min Abs Workout: https://youtu.be/cS-bIr-6hQM

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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