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ONLY THE GLUTES Workout with Dumbbells - EPIC Endgame Day 3 - Caroline Girvan

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Rating: 4.0; Vote: 1

Aiming to target predominantly those glutes! The glutes are the largest muscle group we have and we use these muscles to different degrees during day to day life tasks including providing stabilisation simply to stand, balance, walk and run! Strengthening these big muscles bring so many benefits to many types of training and exercise in general. Today we will focus on isolating, activating and strengthening the glutes with complexes! Of course there is a variety of exercises in this workout but the main focus will be the same- lift with the glute muscles with as much control as possible on the concentric but also that eccentric phase as apposed to thinking thrust the weight up or swing the leg up/out. Each complex will be 3 minutes duration and consist of 2 exercises! Simply perform the first exercise for the number of reps, then the second exercise for the number of sets and repeat this for the 3 minutes! This is different from As Many Reps As Possible as it is more focused on quality over quantity so take your time and that last rep should be as great as the first! All you will need for this workout is a weight (I am using a 25kg dumbbell for your reference, your mat and a glute band. I also place a towel under the dumbbell. You can also use a barbell instead of a dumbbell for this workout! BRIDGE x 10 ABDUCTION x10 BANDED HIP THRUST (toes up) x 10 1/2 REPS x10 SUMO SQUAT x10 BODYWEIGHT SUMO TO RDL x10 HIP THRUST FULL RANGE x5 PULSES x10 SUMO DEADLIFT SQUAT x10 1/2 REP BODYWEIGHT ONLY x10 STAGGERED HIP THRUST x10 SWITCH SIDE! x 10 DIAGONAL REAR STEP x15 SWITCH SIDE! x15 SINGLE LEG EXPLOSIVE THRUST x10 SWITCH SIDE! x 10 CIRCLE FIRE HYDRANTS x15 SWITCH SIDE! x 15 SIDE LYING LEG LIFT x15 SWITCH SIDE! x 15 FINISHER: 100 x BANDED HIP THRUSTS (toes lift) There will be tips on the screen on help you get the most out of EACH rep! It is possible with glute workouts, and infact to varied degrees working other large muscle groups depending on format, to move the weight from the bottom position to the top and this is of course the goal but if you use this workout and every rep as -practice- and aim to connect with the glute muscles contracting you will isolate and activate the muscles so much more! Full contraction at top! Slow release to lower! I challenge YOU to make this as challenging as possible!
Date: 2022-05-17

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Comments and reviews: 9

Esther
Could not follow you at the start of epic endgame because of renovations at home- now after final day, I came back for the beginning- this glute program really challenged my lower back, right on top of glutes and inner thighs- Caroline is always so creative and the moves precisely work on the muscles targeted- --
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Jas
That wo so tough, I really struggled and had to lower the weight/ take many breaks! Still love this challenge so far and can't wait to improve. Thank you Caroline for making these FREE and super well structured routines
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Inna
You probably couldn't even pay me to do the single leg explosive hip thrusts. Hate them so much hahaha, but nevertheless, shocked myself that I did 100 hip thrusts. Like what! I could actually do that?
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Andrea
I love your workouts but without verbal queues they are difficult to do. I have to be watching the screen the entire time and lose the intensity and focus on my workout.
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katrin
Day nr 3 done. Changed between 10 and 12 kg. The leg lift up was almost impossible. Was 20 reps behind on the finisher had medium band, could have been heavy instead.
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josalyn
Thanks Caroline! I wanted to quit when it was half done and said it was -good-. But these comments helped me get through it and regain my motivation!
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GIA
Fantastic Caroline! Love. your workouts! Real results. Do you have an app yet? I would definitely download if so. StayBlessed & Fit Community!
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Marivel
Day 3 complete! I get so motivated on lower and glute workouts bc thats what I want most lol Can't wait for tomorrow's workout! V: )
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sport
I broke the end 100 reps down to 4, 25 rep segments with a few moments in between and it made it much more manageable.
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