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ENGAGING Glutes and Core Workout - Dumbbells - EPIC III Day 41 - Caroline Girvan

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Rating: 4.0; Vote: 1

Ready to isolate, activate and engage the entire glutes and core? 3 minute complexes to increase the reps yet allow for you to really perform at the best pace for you to connect with the muscles and to continually think about your positioning throughout! Each complex is 3 minutes duration with 30 seconds rest inbetween! For this glute & core workout you will need a pair of dumbbells, your mat, a glute band and a chair for hip thrusts! The dumbbell I am using for the hip thrusts and sumo squats is 25kg. I am also using 1 x 15kg for everything else! BANDED STEP OUT (one side) x10 SWITCH SIDE! SUMO SQUAT x15 1/2 REP BODYWEIGHT x15 SUMO DEADLIFT x15 BODYWEIGHT SUMO TO RDL x15 HIP THRUST (toes up at bottom) x10 1/2 REPS x20 STAGGERED RDL x15 BALANCING BODYWEIGHT RDL x10- STAGGERED RDL x15 BALANCING BODYWEIGHT RDL x10 FORWARD LEAN LUNGE x15 REAR FOOT LIFT LUNGE x15 FORWARD LEAN LUNGE x15 REAR FOOT LIFT LUNGE x15 ALTERNATING DEADBUG x10 DOUBLE DEADBUG x10 FLAT TO HOLLOW x10 REVERSE CRUNCH x20 PLANK TWIST x20 PLANK ROLLS x20 Finisher: SUMO DEADLIFT 1/2 REPS BURN OUT! I REALLY felt every single rep in this session! By the time I reached the hip thrusts, my glutes are fully ready and it was intense! - During the balancing RDLs, don-t worry about the back leg being lifted! Focus on lowering down with a FLAT back, push the chest out, keep slight bend at knee and aim to feel that stretch in the hamstring of leg on floor! - During the core focused exercises, please tailor these exercises to suit you. Only lower to where you can maintain that lower back pressing into the mat. If you try to lower too far and lower back rises off the mat, you will not be targeting the core and intact aggravating the lower back. The key is to maintain the control of the core in order to progress so over time you can lower that bit further. I absolutely loved this workout as I do most of the glute sessions! I really embrace that burn and feel the muscles really alight!
Date: 2022-05-17

← 30 Minute FRIGHTFUL Dumbbell Cardio HIIT Workout - EPIC III Day 40 - Caroline Girvan

DISRUPT Full Upper Body Workout - Tempo Training - EPIC III Day 42 - Caroline Girvan →

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Comments and reviews: 10

Als
I got scared thinking this is another hip thrusts workout. Quickly went through the video. Glad it's all a mix. Gonna start this workout now. Nervous about getting kicked!
Update: Okay this was a great burn -. Loved it. My abs were soo done with just 2 complexes. I still can't hold my legs straight and bring them all the way down. Tried my best to do whatever I could. Really enjoyed this one. The finisher just killed me! Can't wait to take a hot shower now!
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See
Did this while recovering from a flu. still felt lightheaded so i had to decrease my weights from 18kg to 16kg during the deadlift sumo squats complex. really felt the burn during the first complex. Also took me a lot of rests before finishing. also did the add on slowly but surely. did it on my pace so that I wouldn't pass out.
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Heather
The banded step out and the forward lean lunges were fire on the butt and hamstrings. I use 35 lb and it was still challenging! went up to 50lb for the burnout. ouch! Absolutely loved the ab excercises. I felt it after the first 30 seconds.
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Gwen
I knew I was gonna have fun with this one as soon as I checked the line-up of exercises! This workout absolutely flew by, and was so much fun! Loved the forward lean / lift lunge sets & the RDLs too! Definitely one of my recent faves!
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TheMrsBeagle
This might be my favorite workout from the series! Was a BURNER but felt strong throughout, and didn't have my form collapse on me. I can't wait to struggle out of bed tomorrow - it's gonna hurt so good!
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Det
I was going for my usual weights until you Said you can make it harder, I went for my new pair of dumbbells which are heavier! It was hard! But I managed to push through it. Loved it. Glutes on fire!
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Tony
Tell you something or what this was super super tough especially the core section, really struggled along the way. Managed to complete it though not as happy as I should be but there you go.
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Gina
Uff at the end of this workout my legs were shaking I loved the workout even though had to pause a few times cause my puppy was getting in the way trying to bite the dumbells and my hair xD
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Eleanor
Outstanding instruction and cueing as usual! Love this workout! Pretty sure the lunge complex just about killed me but in a good way! Thank you Caroline! --
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JIHYODORANT
Done! -
Loved this format! Obviously made me sweat!
My lower abs, butt, and hamstrings are so sore right now I swear! This was effective -
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