45 Min Lower Abs & Quads on FIRE Workout | EPIC II - Day 14

 

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