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HIGH CALIBRE Hamstrings, Back & Glutes Workout - EPIC Heat - Day 26 - Caroline Girvan

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Rating: 4.0; Vote: 1

Upper, middle and lower back, hamstrings, glutes and of course core all will be strengthened during this posterior chain dumbbell workout! As with the anterior chain (front of the body, the posterior has huge room for muscle building due to the back, glutes and hamstrings. This in turn can help with so many parts of everyday movements, improved posture, reduced risk of injury and ability to lift heavier. Adding muscle to the body largely can generally help increase your metabolic rate so basically increasing the amount of energy your body uses simply being alive! For this posterior chain workout you will need a pair of dumbbells, your mat and a yoga block/thick book! The dumbbells I am using are 15kg each. A lot of these movements involve unilateral work so one side then straight into opposite side, then repeat with no rest! However you are essentially gaining rest on one side at all times! Think about lengthening and contracting the muscles particularly during the single side bent over rows. During Renegade Rows, think that ohh only have the back muscles to lift. everything else is braced including your quads, glutes and core! During the forward lean lunges, these are regular lunges relating to knee alignment, depth and pace but simply tilt forward at hips more to include glutes that bit more. NOTE: the Rotate Renegade Row does not mean a rotational exercise relating to the lower back. The dumbbell is rotating and requires bracing for maximum core stability and activation during this movement! The timer will be on for 30 seconds per exercise most of the way, however rotational renegade rows and stagger RDL to lunge are 1 minute duration each! ALT RENEGADE ROW BENT OVER ROW REST ALT RENEGADE ROW BENT OVER ROW REST STAGGERED RDL STAGGERED RDL (switch) STAGGERED RDL (switch) STAGGERED RDL (switch) REST STAGGERED RDL STAGGERED RDL (switch) STAGGERED RDL (switch) STAGGERED RDL (switch) REST ROTATE SINGLE ARM ROW ROTATE SINGLE ARM ROW (switch) ROTATE SINGLE ARM ROW (switch) ROTATE SINGLE ARM ROW (switch) REST ROTATE SINGLE ARM ROW ROTATE SINGLE ARM ROW (switch) ROTATE SINGLE ARM ROW (switch) ROTATE SINGLE ARM ROW (switch) REST STAGGERED RDL TO LUNGE (1 minute) REST STAGGERED RDL TO LUNGE (switch) REST STAGGERED RDL TO LUNGE (1 minute) REST STAGGERED RDL TO LUNGE (switch) REST ROTATE x1 ARM RENEGADE ROW (1 minute) REST ROTATE x1 ARM RENEGADE ROW (switch) REST ROTATE x1 ARM RENEGADE ROW (switch) REST ROTATE x1 ARM RENEGADE ROW (switch) REST ROTATE x1 ARM RENEGADE ROW (switch) REST ELEVATED REVERSE LUNGE LUNGE TO RDL (same side) REST ELEVATED REVERSE LUNGE (switch) LUNGE TO RDL (same side) REST ELEVATED REVERSE LUNGE (switch) LUNGE TO RDL (same side) REST ELEVATED REVERSE LUNGE (switch) LUNGE TO RDL (same side) Finisher: 30/30/30/30! X2 dumbbells SUMO SQUAT RDL BENT OVER ROW Drop to x1 dumbbell! SUMO SQUAT RDL BENT OVER ROW A simple and smart session to build your back, hamstrings and glutes! I love rows and RDLs! And there are plenty in this session!
Date: 2022-05-17

← ELECTRIFYING EMOM Full Body HIIT Workout - EPIC Heat - Day 25 - Caroline Girvan

IRONCLAD Calves & Quads - Dumbbell Leg Workout - EPIC Heat - Day 27 - Caroline Girvan →

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Comments and reviews: 10

Lorena
I truly appreciate the details in every single aspect of your videos. Even your flowers match the color theme of the day. You-re brilliant and I truly value your work and generosity in sharing it with us. I have already converted a few people into the CG religion. We-re all in this with you for as long as you let us.
Nothing but love here, hugs and kisses from Canada --
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Marissa
Caroline I-m late to the Heat party but so glad I finally arrived: ) for years I have hated at-home workouts, but you have changed all that. I started Heat out of necessity (lack of gym access) with plans to go back to traditional gym training, but now I believe you and your programs will be a staple of mine. What a bright light you are!
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Kerin
I love back and glutes workout so much! It really helps me for fixing my posture, and I can totally see the difference between me before joining this program and me after finishing Epic I and on going to work out on Epic Heat!
I also try to gain my confidence by work out and Caroline really help me out!
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Tony
Love this workout Caroline, I felt like a bit of a challenge this morning and decided to swap the 15kg each to my recently purchased 17. 5kg each. On the whole form was correct just took my time on proper reps as you recommended in your intro. Thank you very much.
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Daisy
Day 26 of Epic Heat Done! Love this workout! Something about RDL's that I love. Was totally feeling it in Lunge to RDL! Also wow those alt renegade rows feeling much stronger! Great sweaty session! Thank you Caroline
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kwangtos
No matter what I do, I always seem to feel the RDLs in my lower back way more than my hamstring: /
But my lunges have gotten soooo much better and I managed to increase my renegade rows from 7. 5kg to 10kg.
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Archchi
Didnt even realize when the workout got over and when finisher started. i told mom woah didnt i only just start. but considered how i m soaked in sweat. i did this! 6kgX2 today onwards! 24 days left? m damn,
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Sarah
This was such a lovely paced workout, a great (and needed) contrast to the killer EMOM session yesterday. Really enjoyed this one and the time flew by!
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Maegan
So I took a week off during the holiday from working out and boy was that a mistake! This was hard but I plowed through! Next 25 here I come!
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Beeha
Love your pink outfit today Caroline! And yes I am EPIC indeed after finishing this workout! Thank you Caroline you da best!
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