Day 11 of EPIC | Dumbbell Quads & Abs Workout

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. I m using 25 lb. 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