This 40-minute session brings your quads and abs together in one focused dumbbell workout. You will use a 15 kg (33.1 lbs) dumbbell and a pair of 6 kg (13.2 lbs) dumbbells to build lower body and core strength while working on endurance and stability. Expect steady, deliberate work that also challenges balance and coordination. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/40-min-quads-and-abs-burn-with-dumbbells The workout is designed for training at home, and it is a follow along session with no talking. You work for 50 seconds and then take a 10-second break, with a beep signaling each change so you always know when the next block begins. Just set up your space, press play, and move with me from start to finish. Equipment: one 15 kg (33.1 lbs) dumbbell and a pair of 6 kg (13.2 lbs) dumbbells. We begin with a warm-up to prepare your muscles and finish with a cooldown to help with recovery. This workout is perfect if you: - Want a 40-minute session that trains your quads and abs together - Like following along at home without talking or long explanations - Have dumbbells available and want to work on strength and endurance - Appreciate a clear structure with beeps and short breaks between blocks Take it at your own pace, and I will see you on the mat. RELATED PLAYLISTS ABS & CORE: https://www.youtube.com/playlist?list=PL5plC0cg6M73zL1fDNDgT3KBtEd9mdq-E ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE LOWER BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M72ZU6mLwk3mDp1wZw1W-PQJ WORKOUT CHAPTERS 0:00 Intro 0:25 90/90 SWITCHES + SHINBOX 1:25 ALT. COMBAT STANCE RAISES 2:26 DEEP SQUAT TWIST + HAMSTRING STRETCH 3:26 KANG SQUAT 4:26 BEAR KICK-THROUGH + BRIDGE 5:26 PRISON SQUAT 3 SEC. HOLD 6:26 3X PULSE SQUAT + JUMP 7:26 SPLIT SQUAT - 3 SEC HOLD 8:26 SPLIT SQUAT - 3 SEC HOLD 9:26 ALT. FRONT LUNGE + 3X JUMP SQUAT 10:26 HOLLOW HOLD + ALT. KNEE TUCK 11:26 HOLLOW HOLD KNEE TUCK 12:27 BICYCLE CRUNCH 14:27 BOAT HOLD 15:27 KNEELING LEAN BACKS 16:27 HALF KNEELING STEP-UP 17:27 HALF KNEELING STEP-UP 18:27 GOBLET SQUAT 19:27 WALL SIT 20:27 HIP RAISES 21:27 SIDE PLANK THREAD THE NEEDLE 22:28 SIDE PLANK THREAD THE NEEDLE 23:28 BEAR HOLD + SHOULDER TAPS 24:28 CRUNCH HOLD ANKLE TOUCH 25:28 STEP-UP + 3X PULSE SQUAT 26:28 STEP-UP + 3X PULSE SQUAT 27:28 ALT. FRONT LUNGE 28:28 SPLIT SQUAT 29:28 SPLIT SQUAT 30:28 BEAR CROSS-BODY ARM-LEG LIFTS 31:28 B-STANCE SQUAT 32:29 B-STANCE SQUAT 33:29 BEAR LEG EXT. ALT. TOE TOUCH 34:29 WALL SIT 35:29 QUAD STRETCH 36:29 LIZARD POSE 37:29 LIZARD POSE 38:29 T-SPINE HOLD 39:29 T-SPINE HOLD