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Day 23 of EPIC - Glutes and Abs Workout [DUMBBELL NO REPEAT] - Caroline Girvan

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Rating: 4.0; Vote: 1

Glutes and abs. 15 minute no rest ab exercises, specifically the upper abdominals, followed by glute activation, dumbbell glute focused exercises and hip thrusts to activate, isolate and engage the glute muscles! You will need 2 dumbbells, or 1 heavier dumbbell or kettlebell! Also a mat and a chair for the hip thrusts. If using a solid base chair, place a towel on it to soften the surface for upper and middle back during thrusts. Ankle weights are completely optional and can be worn during the glute activation at beginning of glute part of workout. A band is also optional. I will be wearing a band for some of the exercises however can alternative will be provided if not wearing a band. The timer will be on for 1 minute no rest during the 15 minute abs routine at the beginning. Once we move to glute activation, the timer will be 45 seconds of work, followed by 15 seconds either pulse or hold or 1/2 reps of previous movement! Once we move to the dumbbell part, the rest will be 15 seconds following each 45 seconds exercise. Of course this will all be on the screen for you to simply follow along! Below are the exercises we will work through together! TUCK TO EXTENSION TABLE TOP CRUNCH TOE REACH PULSES SINGLE LEG REACH SINGLE LEG REACH (switch) BUTTERFLY CRUNCH X ARM SIT UP BICYCLES ELBOW TO KNEE CRUNCH ELBOW TO KNEE CRUNCH HEEL REACHES STRAIGHT ARM CRUNCH CRUNCH PULSES 3 POINT CRUNCH TOE REACH TO HOLLOW LOW ABDUCTION PULSE (same leg) HIGH ABDUCTION PULSE (same leg) BRIDGE UP & DOWN PULSES SQUAT SQUAT PULSES 1/2 REP SQUATS HOLD X OVER 1/2 REPS (same leg) X OVER (switch leg) 1/2 REPS (same leg) DONKEY KICK 1/2 REPS DONKEY KICKS (switch legs) 1/2 REPS SIDE LYING RAISES 1/2 REPS SIDE LYING RAISES (switch side) 1/2 REPS DOUBLE FEET PULSE FROG FEET PULSE SINGLE BRIDGE TO ABDUCTION SINGLE BRIDGE TO ABDUCTION (switch) SUMO SQUAT 1/2 SUMO SUMO PULSE 1 1/2 SUMO SUMO DEADLIFT 1/2 SUMO DEADLIFT PULSE SUMO DEADLIFT 1 1/2 SUMO DEADLIFT HIP THRUST 1/2 HIP THRUST PULSE HIP THRUST 1 1/2 HIP THRUST HOLD HIP THRUST SLOW HIP THRUST Burn out! B/W thrusts! B/W pulses! Take this workout slow and controlled! Think about lifting with the abs and not straining the neck. During lying leg lifts, lift and lower rather than kick. During donkey kicks, aim the heel for the ceiling the entire time. During sumo squats, push the hips far back and chest open. During hip thrusts, lower with control and lift hips as high as possible by squeezing the glutes! This was a tough one for me. as I made it so! Make it a tough one too! It-s all about how you engage the muscles, slow release, tight contraction and full range! Enjoy this session! I certainly did!
Date: 2022-05-17

← Day 22 of EPIC - Dumbbell Shoulders & Core Workout [Supersets] - Caroline Girvan

20 Min ABS WORKOUT at Home [NO EQUIPMENT + NO REPEAT] Caroline Girvan →

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Comments and reviews: 10

Lily
Thank you for this workout! Day 23 done! I especially enjoyed the non-stop abs and non-stop glutes, I'd thought it would be too hard but the burn was so good! The weights part of the workout was more difficult for me, because when I do sumo squats with heavy weights, my lower back gets tired really fast. Especially during sumo pulses with weights - my legs are doing fine, but I have to pause to relax my lower back so as not to strain it too much. Don't really know how I can improve the lower back strength, any suggestions anyone? Would really appreciate any advice!
Also, thanks a lot for showing no-band variations at the beginning!
Looking forward to doing next epic workouts!
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Hannimal
I LOVE your workouts so feel silly leaving a less than positive comment but hopefully this is productive. I found it very hard to follow this one (compared to other workouts on EPIC) because when I was doing the abs I was on my mat and couldn't see the screen. By the time the timer ended for one ab workout and I got up to see what the next one to do is, it wasn't shown on screen any more. It would be SUPER helpful if the workout was dispalyed on the screen as it starts. Thanks so much anyway, this was otherwise a lovely workout and as usual now I am done I am EXHAUSTED. Loved it, thanks x
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Pattaporn
Thank you from Thailand. I am one of your big fan from Bangkok. I just start do excercises and your workout epic is my first excercises in my life, you hlep me alot to make my life more active and healthier. Thanks again
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mtsddideriksen
Man that was insane! But cool. I do donkey kicks anyways for my prolapse, so I just loved this.
Love these workouts. Its really amazing. I love the no talk, just getting the workout done.
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HeyScarlet
Thanks Caroline this was a Sumo and Thrust intensive! You are a miracle worker I must have been locked up in my lower back and I got a mini release during the stretches at the end -
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Jennifer
What are the point of half reps? Not being snarky. I just truly want to know cause I don't see the point. Why is that more beneficial than a full rep?
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Todd
This was a rough one for me, but I stuck with it and completed it! I used resistance bands the whole way. like the impact they have. Good workout.
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Rukaiya
Need more control over my muscles. Need more work in engagements.
I was doing squats instead of deadlift.
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Laia
Brutal and awesome! Those abs were killing me. Thanks Caroline for another amazing day working out with you! -
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Marianna
This was truly epic! I loved it that we didn't use dumbbells that much but my butt was still burning!
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