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INTENSE Hamstrings and Core Focus Workout - EPIC II - Day 24 - Caroline Girvan

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Rating: 4.0; Vote: 1

Hamstring focused lower body session with a lot of work involving the glutes too and beginning with some core specific work! Starting with some core to help strengthen the entire core and provide protection for the lower back. All you will need for this workout is your mat and a pair of dumbbells. The dumbbells I am using for your reference are 15kg each. The timer will be on for the core portion at the beginning for 50 seconds of work, 10 seconds rest. The last 10 seconds of the 50 seconds will be a hold! Simply listen out for the beep! All of the following are followed by a 10 second hold! Deadbug (one side) Deadbug (switch) Double Deadbug Hip lift to leg lower Plank saw Long plank Low plank side knee tuck High plank knee tuck Low plank side knee tuck High plank knee tuck Side lying hollow Side plank to hollow Side lying hollow Side plank to hollow Plank with alt leg/arm raise The lower body portion is 40 seconds of work, 20 seconds of rest! Sumo Squats - 3 sets Sumo deadlift squat - 3 sets RDL - 3 sets Good mornings - 3 sets Forward lean lunges - 2 sets each side American version - 3 sets Staggered RDL - 2 sets per side Kneeling to staggered RDL - 2 sets per side When we come to the mat, no rest! All of these are followed by a 20 second hold! Single leg lift Single leg lift Double march Double up & down Last set is 20 seconds per exercise! Single leg hold Single leg hold Double leg hold! I love the slow pace of these workouts for that mind to muscle contraction. Also the slow descent into the stretch of the RDLs to really focus on lengthening and using the hamstrings! Remember if you feel anything in the lower back, either perform bodyweight to get your alignment correct. Think about long spine, fold at hips and hips back. Slight bend at knee and only lower or where you feel stretch in hamstrings and are able to maintain that long back! You will finish feeling awesome after this. and worked! ----- Please ensure you warm up. Here-s my recommended Warm Up Routine
Date: 2022-05-17

← IT'S ROW TIME! 45 Min Back Workout with Dumbbells - EPIC II - Day 23 - Caroline Girvan

1 Hour Dumbbell Full Body CARDIO Complex Workout - EPIC II - Day 25 - Caroline Girvan →

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Comments and reviews: 10

Krystle
I have worked my way from beginner epic, kettlebell series, various workouts in between, Epic 1, to now Epic 2. I-m so incredibly grateful for all that you-ve done for my health, body, and confidence. I-m in the best shape of my life and am only getting started. Thank you so much for all you do. I thought I would need surgery before I started this journey!
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Marilee
So much fun! I really enjoyed how challenging this was, especially since I bumped up my weights a bit. Those American style deadlifts are weird but effective!
Thanks again for your efforts, Caroline! I love training with you: it keeps me motivated yet humble: D
Much love from South Africa
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Kata
I had to stop at 70% because I became very tired suddenly (I'm veeeryy sensitive to weather changes, I'm more tired, have headaches, my heart rate is faster that usual etc etc, but I really loved this workout. If I will be better tomorrow, my first thing will be finishing this-
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margarita
Hello, Caroline from tokyo, always enjoyable workout thank you, I like your pink top and trainers matching very well, fits you too, also nice music! still everyone stay alert and safe
thank you again Margarita
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Peyton
Dunno if I-m just weak in the lower back but I really struggle on the dead lifts plus variations. I feel like my form is good and I hinge at waist, I just feel it in my back so much
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nikeylee94
Today was no joke. I normally don-t like abs and core workouts but this one was super hard for me and I had to take so many rests or totally skip some of it. Thank you Caroline
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Colette
Great workout! I will feel this workout in a day or two. lol Thank you for such amazing workouts that not only challenge but also get our bodies in the best shape.
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Janella. c
From wanting to workout to look Good now turned to working out to feel good never felt so accomplished than ever thanks to CG and this communtiy! -
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Agathe
The exercise for the hamstrings with the dumbbells at the end was soooochallenging! Loved the following ones, the short intervals were great for me!
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Rakshi
One of those days where I wanted to work out, but not really. thankfully today was easier than usual! The repeats made time fly by!
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