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GAINFUL Glutes and Core Workout - Dumbbells - EPIC Endgame Day 23 - Caroline Girvan

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Rating: 4.0; Vote: 1

Giant sets, circuits, compound & isolation, dumbbells and bodyweight! It-s all combined in this lower body workout targeting the glute muscles and hamstrings to promote muscle & strength gains! For this workout, you will need dumbbells, a chair/bench for hip thrusts and a glute band for placing just above knees! The dumbbells I am using are 1 x 25kg for the sumos, bridges and hip thrusts and 2 x 15kg for everything else! The timer will be on for most of the exercises for 1 minute with 30 seconds rest inbetween! However, the staple will be one giant set of hip thrusts, consisting of 4 variations of 30 seconds each! Followed by 1 minute of banded lateral walks! STAPLE: FULL RANGE-PULSE-HOLD-EXPLOSIVE LATERAL SQUAT WALK (1 minute) SUMO SQUATS SUMO SQUATS RDL RDL STAPLE: FULL RANGE-PULSE-HOLD-EXPLOSIVE LATERAL SQUAT WALK (1 minute) SUMO DEADLIFT SQUAT SUMO DEADLIFT SQUAT FORWARD LEAN STAGGERED SQUAT SWITCH SIDE! STAPLE: FULL RANGE-PULSE-HOLD-EXPLOSIVE LATERAL SQUAT WALK (1 minute) STAGGERED RDL (one side) SWITCH SIDE! SINGLE LEG REVERSE PLANK LIFT SWITCH SIDE! STAPLE: FULL RANGE-PULSE-HOLD-EXPLOSIVE LATERAL SQUAT WALK (1 minute) GLUTE BRIDGE GLUTE BRIDGE FINISHER: 100 x BANDED BODYWEIGHT BRIDGES! I hope the tips and cues really are useful throughout this workout as these are what I think about whilst performing each of these movements! Let-s perform every single rep the best we can! The entire gluteal muscles will be targeted throughout! Ready for one of those workouts that leave you feeling so happy you gave it 100%? Let-s go!
Date: 2022-05-17

← PUSH THEN PULL Dumbbell Upper Body Workout - EPIC Endgame Day 22 - Caroline Girvan

CALCULATED Dumbbell Full Body Workout - EPIC Endgame Day 24 - Caroline Girvan →

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Comments and reviews: 10

Jillian
Okay I said it yesterday and I'll say it again today - I've been doing half of what Caroline lifts but I need to do a little more! I'm getting stronger! I live in a small rural town and have tried a few personal trainers. No one even comes close to Caroline. Caroline, so glad I found you! I look forward to these workouts each morning! I'm feeling so good about myself.
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SofiesDeCo
Hi. I don't know if anyone would care at this point but I just finished this today and can't be happier the progress and the way body is adapting to this program. I feel so freakshly HAPPY. I am truly grateful to Caroline for being here and helping people out with their health and fitness lifestyle -
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Eleanor
Wow! What an unbelievable workout! I knew by the time the staple came around for the second time, I was toast -but such an amazing feeling! And I love how if I have to make some modifications then I have a goal to work towards the next workout! Thank you Caroline! --
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Alexandra
this has been one of the most amazing glute only session I have ever had following the Epic End game. I have really enjoyed it: ) 47 minutes transformed into 1 hour and a half LOL. I had to pause the video a few times to catch my breath: )
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Ayah
Am i the only one that noticed that during the glute bridges at minute 36 it looks like has a balloon on her bottom? I came to the comments to make sure I am not crazy but, it doesn-t seem like anyone else noticed. Maybe I am crazy- -
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Maitreyi
This one was awesome! The time went by so fast, but I died in the finisher. Now it's time to go cry from pain and also how grateful I am for Caroline and her workouts.
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katrin
Day 23 already. I cant believe it - my glutes are on fire. Used 10 kg and x-heavy band. Was 15 reps behind on the finisher. Soo good --
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caroline_girvan
I-ve been working out with you for over 2 years. I-m 40 and looking more lean than when I was in my 20s. Thank you!
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peanut
Those windmills felt AMAZING. Thank you again. Your workouts always make my day. I am getting stronger and I love it
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Paola
Simply amazing how good I felt after doing this workout! My glutes on fire my temper relaxed -. Thanks Caroline
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