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Day 31 of EPIC - 45 Min Dumbbell Abs & Glute Workout at Home - Caroline Girvan

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Rating: 4.0; Vote: 1

Welcome to week 7 in the EPIC Program! Day 31 and it-s glutes & ab workout combined! Hamstrings, core, abs, glutes all are involved in this dumbbell workout! You will need either 2 x dumbbells (or 1 larger dumbbell, or a kettlebell or plate. Also a mat and a chair for hip thrusts. You don-t need a band for this workout however you can add it on during the sumo squats (bring feet closer in and push knees out, bridges and hip thrusts if you like! The timer will be on for a majority of time 45 seconds with 15 seconds rest, however some of the movements completely leave out the rest abs you will be performing hip thrusts etc for 1 min 45 seconds! - For a portion of this session, every 3rd exercise is a staple: the sumo half rep squats. Ensure feet at 45- out, wider than than standard squat, you keep chest open, shoulders back and down, push hips back and don-t stand fully! Of course stand fully when you need a rest. JACK KNIFE OPP HAND TO FOOT HOLLOW CRUNCH HOLD W/LEG LOWER ON HANDS TUCK TO EXTENSION HEEL TAPS TOE REACH HOLD W/ALT LEG LOWER HIP RAISE HANDS UNDER TO LOWER X ARM CROSS CRUNCH TO SIT UO V SIT HEEL TAPS SUMO (count down 3sec, hold 3sec) SUMO (count down 3sec, hold 3sec) 1/2 REPS SUMO SQUAT FWD LEAN LUNGE FWD LEAN LUNGE (switch side) 1/2 REPS SUMO SQUAT FWD LEAN LUNGE FWD LEAN LUNGE (switch side) 1/2 REPS SUMO SQUAT SUMO RDL SUMO RDL 1/2 REPS SUMO SQUAT STAGGERED HIP THRUST STAGGERED HIP THRUST (switch) 1/2 REPS SUMO SQUAT STAGGERED HIP THRUST STAGGERED HIP THRUST (switch) 1/2 REPS SUMO SQUAT HIP THRUSTS HIP THRUSTS 1/2 REPS SUMO SQUAT SUMO HIP THRUSTS SUMO HIP THRUSTS 1/2 REPS SUMO SQUAT FROP PUMP FROG PUMP 1/2 REP SUMO SQUAT SUMO SQUAT PULSES B/W PLANK ONE LEG LIFT (same leg) PLANK ONE LEG LIFT SIDE PLANK LEG LIFT SIDE PLANK LEG LIFT (switch) HOVER TO DONKEY KICK HOVER TO DONKEY KICK (switch) SIDE LYING TO LIFT SIDE LYING TO LIFT (switch) HAND PLANK LEG LIFT PULSE HAND PLANK LEG LIFT PULSE (switch) SINGLE LEG BRIDGE (1 min) SINGLE LEG BRIDGE (1 min) switch It is up to you to push this session! Really focus on squeezing with just the glutes! During the hip thrusts, look straight forward, lower slowly (not so far as to arch back) and squeeze with glutes to raise hips as high as you can. Squeeze and hold and lower again. It should be controlled with no sudden movements. With the abs towards the end, think about using the glutes and abductors to lift the legs, holding core so tight and breathing!
Date: 2022-05-17

← Day 30 of EPIC - Intense No Jumping EMOM Full Body HIIT Workout - Caroline Girvan

Day 32 of EPIC - Obliques & Shoulder Workout with Dumbbells - Caroline Girvan →

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Comments and reviews: 10

HeyScarlet
This was a tough one, definitely a mental journey I rely on my glasses so much that when i get sweaty I take them off, at one point during the end of the 1/2 sumo pulses I was like is this ever gonna end then the thrusting began this is a sweaty one and I made it through. The your own body weight challenges are the ones that get me all the time. Learning new stuff all the time. Thanks Caroline!
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NastjaZ
Dear Caroline, II got really obsessed with your workouts, just love them! But unfortunately I started feel my knees, I cannot call it a pain, but just feel them. Feel a bit worried, do not want to stop doing them. Just decided to reduced tge weights while doing squats /sumo etc. And just reduce the number of reps. Can you recommend me anything else?
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Lily
This one was so difficult I had to reduce the weights halfway through and even make short rests (1-2 sec. Still managed to finish everything and I'm glad I didn't quit. Thank you, Caroline, that was hard! I'm so relieved to see that tomorrow will be a shoulders day, not a leg day. -
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mtsddideriksen
This was hard. I just had to lie down for a long time after finishing. I upped my weights. I am not excavtly sure how much I used. 16 kg I guess. I have adjustable dumbbells. I was sore from yesterday too. I liked it a lot. It was hard and fun. But Im shattered. :D
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Isabel
i never said it but the music thar you put in the finisher it feels like a slap of energy! it so good when you are dying and then BAAM! amazing music and a -last round- in the video that i said
COME ON I CAN DO THIS NHGAAAA
is like woah
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Emily
My abs are still sore from that last HIIT, and I just did cardio for active rest yesterday! That first segment was a bit of a struggle. And tomorrow is obliques! This one was tough, but I'm feeling strong. Thanks, Caroline!
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Srikant
I have missed some many days of this workout series. Some Days are harder and it-s tough to do these workouts everyday. But what I have kept to myself is. You started it. So you better finish it.
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vylia
Wonderful workout! My glutes felt it all. I wanted to start ENDGAME today, but I already passed half of EPIC I, so I think I'll stick here until the end. Thanks, Caroline!
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Rukaiya
Back to workout after few days tracking followed by massive eating. Couldn't concentrate well on reps and it very hot here. Though happy to be back in epic!
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El-a
god, thank's for that amazing but hard workout.
I do the entire workout with a booty band and it's feel so good a the end.
Once more thank you ----
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