Day 43 of EPIC | QUADS and LOWER ABS WORKOUT with Dumbbells

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.