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GREAT Glutes & Abs Workout / Hip Thrusts - EPIC II - Day 44 - Caroline Girvan

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Rating: 4.0; Vote: 1

Glutes at all different angles, abs on the mat. what-s not to love about this fire workout! Hip thrusts, donkey kicks, sumo squats, abs! The abs portion is continuous work, 1 minute per exercise with 8 exercises on total no rest! However it may take a few seconds just to get into position so don-t rush! For this workout you will need a pair of dumbbells/ x1 large dumbbell/kettlebell/barbell and your mat! The dumbbell I am using is 1 x 25kg for your reference. Additional options are as follows: Glute band: alternatives will be provided if not using a band. For hip thrusts perform as normal! Chair: for hip thrusts however bridges can be performed on mat if preferred! Ankle weight: can be used for different movements and can be worn entire time as won-t affect hip thrusts etc. I will not be wearing ankle weights but this is a great option for you! Abs (no specific rest, simply take afew seconds to get into position) Gaze down leg lower Knee to elbow tuck to extend Heel taps Leg flutters On elbows tuck to extend Toe reaches Hip lifts Bicycles Donkey kick/pulse/donkey kick/pulse Switch! X over straight leg/pulse/x over/pulse Switch! Lying abduction/pulse On elbows abduction/pulse On hands/pulse On elbows abduction/pulse Staple: sumo deadlift squat 1/2 rep/hold/full range Side lying leg lift / hold x2 Switch! Staple: sumo deadlift squat 1/2 rep/hold/full range Hip thrust/hold/hip thrust/hold x2 Wider stance Hip thrust/hold/hip thrust/hold x2 Single leg hip thrust/hold/full/hold Switch! Staple: sumo deadlift squat 1/2 rep/hold/full range Sumo squats full range x2 1/2 rep sumo squats Bodyweight squats (band optional) 1/2 reps/pulses/full range Finisher: 2 minute hip thrust burnout! (Band optional) This workout is all about how you do it! Each movement should be performed to the very best you can. With donkey kicks, aim heel to ceiling! Flex the foot throughout and lower with slow release! Pause for a moment at top to really squeeze glute! With x over straight leg lifts, quad is tight and again, control the lower! With side lying leg lifts, aim to keep lifting leg as straight as possible, torso centred and aim leg to go to parallel with mat! With hip thrusts, release with control, keep looking forward and don-t drop hips too low so you are not arching lower back! This workout is deceiving if you do it right! Glutes on fire alright!
Date: 2022-05-17

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Comments and reviews: 6

Linh
Hi Caroline, I-ve been following you and done most of the exercises for a while and it turns out so great. I become more muscular and gain more weights (I-m slim and have loose and thin thigh and I want them be bigger and more muscular. However, I dont see my abs as clearly as it should even though I do ab workout for 10 minutes every day. What should I do to get rid of all those belly fat and my abs could be visible? (I dont want to lose weight either: (
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Marilee
Yikes. This one was super hard. I would say that I enjoyed it, but that's only because training with Caroline has taught me to grin through pain (and, sometimes, disbelief)-
Super solid session, even with dropping the weights. I can already tell that I'm going to be quite sore tomorrow.
Thanks, Caroline!
Much love from South Africa
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Beatrice
Thanks to you I have no desire to go back to the gym, I have exactly the same results at home! Thank you so much, your workouts are awesome and I can see and feel the results day by day! Please don't stop giving us these gems! Thank u soooo much!
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Loretta
I have to say this one was my absolute favourite Caroline workout ever. ALL my problem areas. It astounds me that I get to be part of this community. So forever grateful.
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Soulhiala
thanks so much for this cant say how much i appreciate you but please keep these videos coming loved todays session
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Naiara
Although there are more bodyweight exercises than normal, it's NOWHERE easier as the other ones. Thank you! ---
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