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Full Body FUSE Workout - EPIC Heat - Day 4 - Caroline Girvan

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Rating: 4.0; Vote: 1

This is Day 4 in EPIC Heat and it's Glutes, back and chest primarily but a full body as every muscle will be working! Strength, high intensity, slower paced, bodyweight, isometrics. it-s all fused in this full body session! For this workout, you will need a pair of dumbbells, your mat and a glute band (or band. The dumbbells I am using for the chest press and bent over row are 15kg each. I am using 25kg dumbbell for my hip thrusts. You can absolutely use a heavier kettlebell, barbell etc for the hip thrusts! The link for the band I use is linked below. It is high resistance and really do find it so effective; as you will see by my face during workout! Fabric bands are a really good option and the higher resistance the better! There are many great bands out there! Optional is a chair/bench/raises surface ideally soft to protect back. You can alternatively perform bridges on the floor instead of the hip thrusts! I am also using a towel just to make the dumbbell sitting on my hips that bit more comfortable. The timer will be on for 40 seconds of work, straight into 20 seconds of work, followed by another 40 seconds of work. NOTE: the 1st and 3rd exercise will be the same! 1/2 rep squats Squat jump 1/2 rep squats Lateral walks Squat jump Lateral walks Squat pulses Jump Squat pulses Hip thrust Hold Hip thrust Hip thrust Hold Hip thrust Hip thrust Hold Hip thrust Hip thrust (remove band) Hold Hip thrust Uneven push up to single arm swing X body mountain climbers Uneven push up to single arm swing All performed on same side: Renegade row Bent over row Renegade row All performed on opposite side: Renegade row Bent over row Renegade row Uneven push up to single arm swing X body mountain climbers Uneven push up to single arm swing Chest press Push ups Chest press Chest press Push ups Chest press Uneven push up to single arm swing X body mountain climbers Uneven push up to single arm swing Push up burpees Plank to hover Push up burpees Finisher: A combination of bodyweight exercises that will spike your heart rate and involve quick initiative! 20 seconds per exercise! Hands to floor burpees Mountain climbers Plank to tuck Push ups Hot feet! There will be a suggested add on however this is definitely not compulsory. If you make these 30 minutes super intense and focused on pushing it, these 30 minutes are enough! A fun session to make you sweat, combined with some strength and glute specific. what-s not to love? Remember. push yourself like you know you can!
Date: 2022-05-17

← DEPLETED Lower Body Workout / Leg Day - EPIC Heat - Day 3 - Caroline Girvan

BURPEE BONANZA HIIT Workout / No Equipment - EPIC Heat - Day 5 - Caroline Girvan →

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Comments and reviews: 9

Solleza,
This was hard but I am proud to myself as I feel my legs are much stronger after day 1 of epic heat! Those hip thrust tho, it feels forever doing it. - manage to use 30lbs throughout! Use 20lbs, 10lbs, and 5lbs for upper body and staple. This was tough but manageable! Loved this one. I am actually kind of scared to do this but I am happy as I did it without feeling of my heart going out of me. My whole body was shaking after this. Thanks a lot Caroline!
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Marilee
Well this was wild. I used lighter weights and had to pause A LOT and it was still a solid workout. I don't know how you come up with this stuff or make it look so easy, but thanks, Caroline!
I'm looking forward to being quite a bit stronger within the next 10 weeks or so.
Much love from South Africa
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eatyour
OMG! I'm on thr 4th day but I could say that I already in love with this EPIC HEAT program! It's only 30 mins but burnnnnnnn A LOT, definetely not easier than the EPIC I! unlike the previous EPIC that last 40-60, this program suits my thick schedule, there's no more excuse to skip workout--
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Sarah
day four done! so good! such good quality programming! I am pretty athletic and this was a real challenge so thank you! I am planning to do your programs for the next 6 months until I go away on a cycling trip in June, so inspired, THANK YOU!
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Janet
This is one heck of a session! Used my 25s and 30s this time around on swings. Tough! Fewer reps but wanted to try and go up. Increase your weights anytime you think its a bit easier. Its not. lol
Heavier can be a game changer! --
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Tony
Another storming workout Caroline. Those hip thrusts were killer but felt so good. 15kg each was probably right on the cusp for me but you gotta push it on through, slowed down to maintain correct form. Thank you very much.
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Spenida
I think i died and im in heaven now? Holly cow WHAT did i just go through. ive not done strength training for months and ur my fav coach. But goddamn i had to take SO. MANY. BREAKS. ur amazing love ya
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kavita
I finished it. I had to do modifications as I have some limitations but still it gave. A good Burn. This was amazing
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eli
Simplemente me encantan estos entrenamientos, he visto avances con solo una semana. Muchas gracias por compartir.
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