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. 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

Please ensure you warm up for at least 5 minutes prior to beginning.

Remember, go at your own pace! This workout as all the workouts, are time based so perfect to go at a pace to suit you!!

Ensure your keep good posture throughout and always keep gaze straight ahead, push through the heels and chest open when doing the squats.

I hope you feel awesome after this session!!

Cx

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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

[notgonnasayanything]

My favorite part about these comments is that everyone around the world is doing these workouts, it is a global project!!! So excited!

[boopsnootandboogie]

I've been doing YouTube workouts for almost a decade. You are - hands down - one of the best I've ever seen. This channel is going to be big. 👏👏

[macleadg]

I’ve done all three P90X programs, Tapout XT, and the Insanity program, and I’m a former triathlete. These workouts are tougher than all of those (except triathlon training). If you can’t do everything, modify or add some rest, but keep going. You’ll amaze yourself. This woman is an absolute beast!

[hawaiiansoulrebel]

During the ab circuit, I was thinking "can't wait for this to be over so I can do quads." Then halfway through the quad portion I was missing that ab circuit. This one was a killer!

[rickybass]

When I put down the dumbbells to use only bodyweight i feel like flying :')

[emma]

I don’t know whether there’s a licensing issue with some of the tracks but this is the second Epic session where for a long stretch of time there’s been no soundtrack apart from my own pitiful sobs. I didn’t realise how much I rely on the music to keep me going! This was such a brutal session. Thank you Caroline as always for all that you do.

[sannaoverington]

A reminder that it's OKAY if you don't feel good whilst doing it. You are doing the workout. You are showing determination. You are committed. I don't know what it was today (I had a really bad night of sleep) but my heart was beating so fast and I'm sure I always have it but I was so alarmed by it I couldn't concentrate on the workout. At around 85% I paused it and let my heart rate come back to rest and I finished. I might've stopped, I might've not given my 100%, but I showed up even after all that. And that is something I'm proud of. You are all lovely and have a wonderful day.

[gmme]

Let’s Go!!! ❤️🏋️‍♂️CG!!!

Back to the Beginning 2024!!! 💫

[sandraglendinning]

Cant believe we are on week 3 and not been hospitalised 😅😅🔥 Hope there is going to be an Epic II💕💪 Enjoy everyone.

[matthewalmond]

Hi Caroline, I can’t believe we are already into week 3! Doesn’t time fly when you are enjoying yourself! This looks really good...I am looking forward to it. I am sure the non-stop abs blast at the start will be a good burner...then a solid quads workout! Very good!
I so much agree with what you said yesterday about the first 5 mins of a workout being tough...then you get into it and have fun! Thanks again for a great workout...have a lovely day. Matthew

[spazerella]

In the last few days I'm sure my neighbours have heard me cry "So many lunges/burpees/squats, uuuuggghhh!"
On the other hand, I smashed them all 💪
I was so nervous taking on this journey but I'm glad I did, it's painfully fun, both in the good way and the painful way 😂

[allavery]

Me on a beginning of every Caroline’s workout - “Oh! That’s gonna be an easy one!”
Me on a end - “Nope!”

[lisad.]

Is it weird that I'm loving her videos so much, I'm telling strangers that I come across on my walks with my pups about Caroline and her videos and challenges??? :)

[kavyadas]

Finished day 10 and I am feeling super proud of my self.. thought of doing 15min but I just finished the whole.. did few modifications like push ups on knees and single leg squat instead of pistol squat. But I maintained two things.. one is a good form and another one is I noted down my burpee counts on a paper during every rest time.. I did 202 burpees.. all the best everyone

[faganfit]

Doing this after yesterday's burpee mania... 🕵🏾‍♂️ That's me searching for my legs. I'll let you know when they show up. Thanks Caroline 😁.

[cathysepic]

I am 52 yrs young. I get up at 4am to workout with you I finished Epic II and I am working my way through Epic I. I feel strong and just amazing! Don't stop sending new

[ingridfasquelle]

Oh WOW, this one was a tough one for me ! The non-stop abs at the start was way to difficult for me but i did my effort doing it ! Yes, i am a 45-year-old beginner who still have to progress AND lose weight ! I had to split the video because my legs were seriously shaking/trembling and i didn't want to perform the exercises without a good posture ! Security first but i'll definely do the rest tomorrow !

[Julia-bvcv]

After doing all of the EPIC workouts before with 5kg per db, I tried this one with 7.5kg per db. I was covered in sweat... and nearly died... but I finished it! Thank you Caroline for making me that strong <3

[ideasonwriting]

I am late to Epic but enjoy it a LOT. I am 57 and not in great shape but with a few adjustments and lower weights, it still works. Sometimes I get all the way through and sometimes 25%, sometimes 30 and sometimes 50. Depends on the type of workout. Still the workouts are motivating. Thanks Caroline!

[heywhatdidyouexpect]

Don’t know if I am crazy but I LOVED doing this workout 🔥