Day 41 of EPIC | Hamstring and Glute Isolation Workout [HIP THRUSTS at Home]
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- Опубликовано: 12 сен 2024
- Glute and hamstring day! This dumbbell lower body workout will target the hamstrings and glutes to strengthen and build the muscles.
The timer will be on throughout for mostly 40 seconds of work, 20 seconds rest however there will be exercises where we work through the rest period! For example, 40 seconds hip thrust, 20 second pulses, 40 seconds hip thrusts!
The band is optional of course. If not using a band, ensure pushing hips back and driving through heels on way up during sumo squats. Also during hip thrusts, really squeeze glutes and lower with control.
If using a band, think knees out!!!! Whether you are squatting or hip thrusting!
DB HIGH SQUAT (band optional)
DB HIGH SQUAT (band optional)
SUMO SQUAT
SUMO SQUAT
SUMO SQUAT HALF REPS
SUMO SQUAT HALF REPS
SUMO SQUAT PULSES
SUMO SQUAT PULSES
RDL SINGLE LEG
RDL SINGLE LEG (switch)
RDL SINGLE LEG
RDL SINGLE LEG (switch)
FOOT ELEVATED LUNGE
FOOT ELEVATED LUNGE (same leg)
FOOT ELEVATED LUNGE (switch)
FOOT ELEVATED LUNGE
KNEELING GLUTE SQUEEZE
SIDE KNEELING GLUTE SQUEEZE (switch)
SIDE KNEELING GLUTE SQUEEZE (switch)
SIDE KNEELING GLUTE SQUEEZE (switch)
DEAD STOP LUNGE
DEAD STOP LUNGE (switch)
DEAD STOP LUNGE (switch)
DEAD STOP LUNGE (switch)
HIP THRUST (band optional) 1 min duration
HIP THRUST
HIP THRUST
HIP THRUST
STAGGERED HOLD
STAGGERED HOLD (same side)
STAGGERED HOLD (switch)
STAGGERED HOLD (same side)
RDL
RDL
RDL
RDL
HAMSTRING SINGLE LEG UP & DOWN (no rest)
HAMSTRING SINGLE LEG UP & DOWN
HAMSTRING SINGLE LEG UP & DOWN
HAMSTRING SINGLE LEG UP & DOWN
HAMSTRING DOUBLE LEG LIFT
HAMSTRING DOUBLE LEG LIFT
HAMSTRING DOUBLE LEG LIFT
HAMSTRING DOUBLE LEG LIFT
Finisher: SQUAT WALK (40 seconds)
PULSES (20 seconds)
Below is a quick bodyweight glute activation routine if you would like to help activate the glutes prior. This is completely optional and not necessary!
My Glute Activation Routine: • 10 MIN BOOTY WORKOUT a...
With glute specific movements, it is up to you to really try to use the gluteal muscles to lift and lower with control. Pushing hips back, driving heels into floor when sumo squatting. Hips as high as possible during hip thrust!
Glutes and hamstrings are going to get a serious workload!
Enjoy!!
Cx
Extras:
▶ My 5 Minute Warm Up: • 5 Min Full Body Warm U...
▶ My 30 Min EPIC Cardio Workout: • 30 Min CARDIO WORKOUT ...
▶ My New 15 Min Abs Workout: • 15 MIN ROCK HARD ABS W...
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
Week 9, wow! I've never been this consistent with my workouts before. Forever grateful❤️ enjoy the burn guys✊
Amazing dedication!! And all form the comforts of our home which is pretty epic! 😁👊🏼👊🏼👊🏼
You're the best Caroline💕
I can only fully agree with you on this Since i followed Caroline, I have never done so much, and intensely sports. But it's also a lot of fun❗👍😉
same here! This is the only workout program on RUclips that I have followed consistently. And seeing the gains!
Great great program the only one I have been able to follow consistently. Thank you Caroline
Day 41, just like childbirth. You forget how hard it was, all you remember is feeling euphoric when it's over and you go back for more because it is all worth it. Again I increased by weight and powered through taking care to keep my form. That kneeling glute squeeze is a killer but very effective. Thanks again Caroline!!
Week 10 for me...As I started with beginner series... Can't believe I came so far...Never been so consistence with my workouts... and i took the least days off... Cheers to everyone who came this far... Proud of you..
Cannot wait to do this later today!!! ... I’m addicted to your workouts Caroline! The highest quality on RUclips and the most entertaining ... and the most amazing results! I cannot believe how my legs look like at 48 thanks to you!
I used to get a lot of knee pain when I worked out. Today, due to the increase in my leg strength, I did the elevated lunges with no pain. So good!
she's the reason I have no knee pain her exercise repetitions give you chance to focus more on engaging the specific muscle
Same here! I’ve stopped working out in the past to give my knees a break and now I have no more knee pain
It's my birthday today and I started my day with this! I love it! I also had a small wedding (had to make major changes due to COVID-19 restrictions) last month and started the day before and the day after the wedding with Caroline's EPIC exercises! I'm determined to stay on track for my physical and mental health (I've been teaching middle school students in person since September and it's very much stressful).
Thanks for helping me stay focused and be able to be determined, Caroline. I appreciate you
Aw happy birthday Olivia!!! 🥳 🎂 🎈 I hope you had a wonderful day! And well done for kicking it off with a glute burner of a session!! 🤩🤩🤩🤩
I was able to do this entire workout with 10kg omgggg, from now on I'll try to use 10kg dumbbells in all the leg workouts. For arms I'm still stuck at 2.5-5kg range for some exercises but my strength has increased significantly and I'm so happy 😁
It's unbelievable how the program keeps getting better and better 😁Thank you Caroline for your hard work, determination and dedication to make us the strongest and best version of ourselves! ♥️
Hi Caroline, Hi everyone...week 9 already! Reading the comments I see so many who have been working so hard in this series and seeing brilliant changes...let’s give it our all for this last couple of weeks! This looks like a brilliant start to the week! Excited to use my band again....this is going to burn! Have a great workout everyone and Happy Monday! Matthew
Hi Matthew, I can't believe we have reached week 9 on this epic journey. Hopefully I'll master the band and have no knocking knees 😄. Have a good day.
Hi Caroline...just finished! Brilliant as always from you! I thought the hardest section was the hip thrusts...especially with the band...and pulses instead of rest!! Did the 10 minute glute activation at the start which I loved...and we had the bonus of a 4 minute plank at the end which I do because I thought well why not! Really impressive to use 20 kg...I had 2 x 8 kg and that was tough! Have a lovely day! Matthew
Hi Matthew..thank you,enjoy in week 9👍👍
Hi Jenny...yes I find the band makes some of the moves so much more intense...especially the hip thrusts! Have a great workout! Matthew
Hi Rajashri...you have done the same as me and I think we must have been working out together! I actually really loved the 10 minute workout to start! Have a lovely day! Matthew
We've got this, fellow Girvaners!!! 👍💪🔥 Two weeks left in this EPIC journey together!
Love it!! Girvaners is catching on!!
@@vidyasampathkumar7113 GIRVANERS YEAH!!!!!
@@anitamontanaro woot woot!!
YEAH!!! 👊
Girvaners sounds awesome! 👍
07/02/2023 DONE! There are days like this when we want to work our buttocks and today I am happy and proud to have chosen this session that I haven’t done yet after a year and a half of training with you Caroline! So a big thank you for all these videos that inspire and make me stronger! Beautiful day to you and soon! 🤩🤩🤩🤩
Never thought I'd enjoy strength workouts. This was soooo fun. My hamstrings are crying right now. Thank you so much Caroline. ❤🥰💪🏻
I forgot how intense (and superb!!!) were the workouts of E1. I love to revisit them after two years. I’m much stronger, resistant and use heavier weights but those workouts still kill me. Thanks so much Caroline. I love so much all your series but E1 has a particularly sweet spot in my hearth. My first ever online program and the discovery of a new way to train and think about fitness. What a wonderful journey since then! ❤❤
Just as tough I remembered. Those hamstring marches are brutal and seem to go on forever 😂 the holds are intense. Loved it ⭐⭐⭐⭐⭐
Heck yeah!!! I cheated a bit😉
Just finished this as well for pre-Epic 2.😂 Always a burner.
@@ceemitchie890 a burner but we love it! 🔥
Caroline, look how many subscribers you have got in such of short period of time 👏your channel keep growing because you are top trainer and you really care about your “students “ xxx
I noticed that too, from when I first started. I think it was 275k and now it’s over 400k I think the last time I saw it 🙌🏽🙌🏽🙌🏽💪🏽
@@kimmym444 and now it's 1.76M
I started with 18 kilograms, but I had to lower them, to 16kg. The last 15 minutes I only could workout with 12kg but still so proud of myself. You taught me the quality is so much more important than the quantity. thank you for these great workouts. ❤️
My name is Tshidi Shube from SA, I looooooovee I looooooovee Caroline's workouts, I worked out in the most freezing winter mornings with her, still keeping up. I look soooooo great thanks to you Caroline. I am consistent and don't miss out on any workout... Let's Gooo💪👌👌👌💪💪
Feeling wonderful!! It's week 9 already!!! I love doing squats and lunges!! Now I have started enjoying hip thrusts too!!! Today we have all of my favorite exercises!! Looking forward to do this workout in the evening!! Thank you so much Caroline for sharing these brilliant workouts!! Time flies so fast.. We have come so far in this EPIC journey!! I am loving it!! Have a great week ahead!! Lots of love 😊❤❤
Hi Priyadarshini...it’s brilliant that you are starting to love the hip thrusts...with the band these are tough! Caroline is so brilliant at getting us to love exercises that we used to hate!! Have a great day and see you for day 42 tomorrow! Matthew
@@matthewalmond4688 Yup Matthew, Caroline has made me like those exercises which I used to hate or never done in the life!!! Her workouts are always exceptional!! Have a great day Matthew😊
I still cannot believe this is all free. I would 100% pay for these workouts !!! Wow so so amazing. Thank you so much Caroline for all your hard work and dedication 💪🏽👊🏽🤍. I don’t want this to end....
Good morning team! This was a great workout, I need heavier weights, but I can find what I need😳😩 who says you can’t build muscle without machines; HA! We have CG 🔥. On the other hand, there is oh so much going on in where I am, it’s ridiculous, so this is one of my self care outlets. Thank you again Caroline ❤️🙏🏽😘
Amber Ba'th take care Amber. I’ll be thinking of you. 💖💛This is my self care outlet also. Oh the power of the dumbbell-who would have thought of all the varieties at home? CG that’s who! ⭐️ She has made 2020 for me!
Woohoo! Elevated on yoga block, bought one especially, have being itching to use it! Thanks again, wonderful workouts!
Hi Grainne...yes I agree...another brilliant workout! Have a lovely day! Matthew
Brilliant Grainne!! So good you got one!! Enjoy!!😁👊🏼👊🏼
Those hamstring exercises....Caroline....woooooh...my legs were shaking and burning. I’m not gonna be able to sit down tomorrow. 🤩🙌🏻😁
I've just done this workout and Oh my God! So hard and that's why I love it!! I've never miss any of them. Thanks a lot Caroline ever! ❤️❤️💪💪😘😘
Thank you Caroline!!! I love your videos and for the first time in my life, I feel excited to exercise. I'm always looking forward to the next video!! It´s day 41 and I never lost even one day, your program gave me a lot of discipline as well, and I can´t be thankful enough. Forever grateful to you and wish you all the best ❤❤❤
Week 9 cannot believe I am stilll 🚂 ng like this, amazingly I look forward to each WO, that one was no exception!! As I have said before your attention to detail is “off the charts”! Hip thrusts never took so much out of me ( probably been doing them wrong all these years) could not manage single leg hamstrings too well, but hey, feel great! Thank you again gorgeous lady, have a happy safe week! Your all going to love this, have a good week all of you Epic warriors, sorry I don’t get to write much!!!! Geri 🌹
Excited for week 9 and already looking forward to finding out what’s to come after EPIC! ❤️
Hi Zizi...yes I’m sure we’ll have some fun things to do post epic! Have a lovely day! Matthew
Thnk you guys, i'll think that too instead of worrying that caroline will stop guiding us
Anyone else feel their back sliding on their mat during those hamstring lifts due to the amount of sweat! Another great workout from Caroline and on the penultimate week of the EPIC program!
Oh yes, the shaking again with the holds. I just kept imagining my strength increasing so I could clim higher and ski down further. Thank you Caroline!
😆😆excellent!!! Love it!!
My glutes, hamstrings and even quads were DESTROYED today! I could feel my hammies from yesterday and oh my God this probably one of the best glute workouts I’ve ever done!! Tysm Caroline❤️🙏🏼 also, can you make a video about how you plan your workouts, film and edit videos? You have a lot of talent for that and also what motivated you to start this blog? It has been a blessing for many
Btw I just joined your Facebook group!!
Excellent Roseangelie!! You obviously really squeezed those glutes girl!! Fantastic you joined the group!
I will definitely consider this Roseangelie!! Thanks for the suggestion!💓💓💓👊🏼
Loved, loved, loved this one! Feeling the gains in my legs, love this series!
This will be Epic and awesome just like the rest of her workouts! 👏💪🙌❤️
I have tried so many glute and hamstring workouts but this is by far the best. The hamstrings at the end are killers in a good way and I’m finally starting to see some booty progress!
Fantastic Epic 41 done for the third time and I enjoyed so much! I’m way better than the first time, I’m super happy. THANK YOU CAROLINE, YOU HAVE CREATED AN ENJOYABLE POSITIVE 2020❤️
This workout was very hard but I really enjoyed it. Good work on the glutes and hamstrings, definitely felt that there. I did it with 15kg, but am still pleased with myself 💪🏻 thanks Caroline 🌸
I think that I abusing the word "AMAZING" in this channel, but its the only one that fits each and every workout.
Aw thank you sooooo much!! The workouts are amazing because you put the work in!!💓👊🏼👊🏼👊🏼
Hahaha same I try to mix “amazing” and “awesome” 😂
i kind off fell off the skedual the past few days. Work has been killing my knees and back, and my elbow is strained. But I'm getting back into it right now! i am not quitting. I know I well get back into the swing if I just start again. Wish me luck, everyone! i need it...
It is rather funny how much I love, but also dread these workouts! And the fact that I am on the pre-epic II week repeating these hard workouts definitely says something about Caroline and her work!
Omg Caroline , your workouts are so good that I can’t take a break day ! I’m addicted to your fun workouts !!!!!!!!
Well this looks like the advanced version of the previous glutes and hamstring workout. OUCHIE! 🔥 Good luck everyone!
I have a Gaiam yoga block and it looks thicker than Caroline’s. I’ll test out the block by putting it against the wall to help with stability. But first ... sleep!
I have a yoga block that also looks thicker I tried it out but I kept slipping off lol. Hope you have better luck with it (:
I don’t really know what to use 😕
All the thick books I have are old and fragile, we don’t even have a brick or anything lying around! Any ideas?
Yes it looks like Caroline's workout..🤣🤣
Good luck Thyiff😊😊
@@rajashrikamath6007 I don't have yoga block..😢😢..can I use DB?
@@rajashrikamath6007 I did not,but I will..
I will try with DB or book.👍
WEEK 9 ... New Band great recommendation Caroline arrived yesterday and really increases the intensity and is a lot more comfortable than my old one. I'm sure I have a screw loose but I have to admit I do like RDL. See everyone tomorrow...its Shoulders day 😃
@AnthonyCarson I'm loving the RDLs too especially the single leg ones 💪👊 and sumos are another favourite 😀
@@samanthamilner4486 RDL single legs 🦵 are fab yea would be partial to a wee sumo as well. Catch ya tomorrow into single figures now only 9 workouts left.☹
Hello Anthony, today was my first day with my fabric band too, I had the elastic kind before. Why did I not get one sooner?!? A million percent more burn and no annoying rolling over 😂
@@nicolarowlandsadair6715 Hi Nicola how have you been, I hope fully recovered. Yea then band was great, my old one wasnt fabric but they are so much better. Lets so how the legs feel in the morning 😉
Excellent Anthony!!! Glutes done... now for shoulders!! 😁😁😁😁😁 You will love it! I know Anthony... can’t believe 9 days left! I hope you have enjoyed the program so far!💓💓💓
Thank you,Caroline!💃🏽
I will do it as soon as I get home!
Good luck to everybody!💪💫😘💗
Thank you Meli,you too😁
@@rajashrikamath6007 now I can't wait haha
Hi Meli...thank you! I loved this one and I’m sure you will love it too when you do it! Have a great day! Matthew
@@matthewalmond4688 just done it! It was really good! Have a good day you too! Meli
@@rajashrikamath6007 Hi Rajashri, just done it as well, I also liked it a lot! Thank you, have a good day you too! Meli
Excited about burning out the glutes and hams tmr!!!🔥🦵🏼🔥🦵🏼🔥
God it felt so goooood!! ✨
Another workout smashed ❤ loving epic 1 and sad that it’s almost over.
can't believe this is already week 9!! i have made it this far!! joining this epic program have made a tremendous impact on my life. thank you sooo much, Caroline!!! ❤❤❤
So thrilled you are enjoying this Program Pepper! All your hard work is making such a positive impact!!👊🏼💓💓💓💓💓
Did this one today. Hoping to finish Epic 1 by November 29th to celebrate 3 year anniversary of this awesome program!
I have to agree with Amanda. Those Hammie lifts were brutal. But in a good way. Great job to everyone. I can’t wait to see what the end of this Epic journey will bring us all to next 💕💕
Congratulations to everyone who has made it this far! 👏 👏 👏 And to the wonderful Caroline I cannot thank you enough for sharing your talent and bringing this amazing program. Can’t wait for more. And would love to see your sweet dog on camera again 🐶
Fantastic Sarah!! Yes absolutely Winston will be back!!💓💓💓💓
This was my favorite workout of the series I think. LOVED the kneeling glute squeeze - felt like a nice mobility move, stretch and resistance training all in one!
Yesssssssss , as I was not able to do the hiit yesterday as I went on a hiking tour all day, I could not resist to do day 41 and 40 in a row. And Caroline and community, I felt I could and I did it and I feel EPIC!!!!!!!! Have a superb week and stay safe and healthy. 😘
We increased our weight this week since your program has definitely made us stronger-- Who would have thought something so small like increasing weights could make you feel so good? Thank you so much for all your amazing workouts! Looking forward to more and more growth for all of us!
Epic Day 41 completed. Thank you, Caroline. 💜
her workouts are always epic like she says ! It's never a waste of time and it's always a challenge! Thank you Caroline
Loved it. Have not lifted this heavy in probably eight years.felt good. Considering the iron series after this but also like the idea of how this is challenging me
Hamstrings and glutes are on fire after this fantastic session today! Lots of variations for a splendid workout. Thanks, Caroline!
When Caroline said she’ll be using 20 kg I quickly put back my 15lb and grabbed a 30 lb. Glad I did! My butt is so solid right now I could crack a walnut with it. Awesome workout!
You deserve a million suscribers! You-are-the-best Caro! Lots of love from Argentina 😙💪❤
Caroline you always say thank you at the end but I owe you the thank you you’ve changed everything ! You’re amazing ❤️
Smashed this one today 🤜🤛
Really loved this one today,
What a great start to week 9 day 41..
Loved the motivation music too ❤️
But oh my god Caroline, those hip thrusts with the band, ouch is all I could say, my glutes and legs plus core was on 🔥....
I even stayed with the same weight as you 💪💪
This flew by today, was another great planned workout..
I even did my quick tabata afterwards too, so feeling brilliant now...
Cannot wait for day 42 ♥️
Thank you Caroline for another Epic workout
I just hope my legs will work 😂😂
Hi Lisa...well done on another brilliant workout...and TABATA as well! Yes, those hip thrusts with the band just burned! You are working so hard and diligently in this series! See you tomorrow for day 42! Matthew
@@matthewalmond4688
Hi Matthew
They truly were a burner..
Hope you are not to sore frim those hip thrusts..
See you tomorrow for day 42
💪
@@matthewalmond4688
♥️
Just finished epic 2 warmup day in NC! Love you and this community! Thank you!
El dolor no impide que continúe con más ganas, saludos a todos✨🤗🦸
I've been doing all of your workout faithfully every day. Thanks to you, I feel better now than I have ever felt before.
My glutes couldn't handle another hip thrust!!! Awesome workout!!!! I don't want this 10 week series to end 🙄😬😪😪 have a great Monday
Again, the music choice... PHENOMENAL !!!
Never thought that I would feel the absolute need to dance a little bit while squat-walking with a resistance band. GREAT FUN and pushed me through the finisher! 👍👍🦵🦵💪💪 Thank you once again for another fantastic workout!
Love your workouts. Do them everyday
So amazing❕ 🦋
Finally, I didn't have lower back pain during (and after 😢) hip thrusts and hamstring lifts, like I usually do! 😄🌺✨
Same!! Seeing some serious strength and endurance gains!!
Loved this one! My glutes and hamstrings are on 🔥🔥🔥 Thanks Caroline! 💕
This was a good 'un. My favourite kind of lower body when its not all squats and lunges 🙂 The hamstring March section was unreal. Feels like my hamstring is gonna snap 😂 I thought we must be done on this section now. But oh no, another round of single leg, double leg and holds 🤣 Loved it all. First time using my fabric band over my elastic one and I can see now why everyone says they're much better ⭐⭐⭐⭐⭐
Hi Nicola...well done...this was a tough one! Yes the hamstring marches were hard...and I found the hip thrusts with the band really tough...especially when we did pulses instead of rest!! Have a great day...hope all is good in Bkackburn...and see you for day 42 tomorrow! Matthew
It was a tough but good one today, love band work, Glutes were burning on the hip thrusts 🔥🔥🔥 see ya tomorrow 😃
@@matthewalmond4688 hello Matthew, agree, that section was hard to, it all was 😂 Bit of a dull, grey day up here, dark at 4.15. Managed to squeeze in a walk with my dog down Witton Park before it went dark 🙂
@@samanthamilner4486 hello Sam, yeh it was very, very tough, but felt so good at same time. Think I burned through all of it, definitely a challenged forcing those knees out 😂 Its more an intense burn for me with a band rather than a general burn without if that makes sense.
@@nicolarowlandsadair6715 definitely, when I started following Caroline I did one of her glute workouts but I only had a resistance band with handles, I tied it around and it nearly cut my circulation off to my feet 🤣🤣🤣 hence I brought the fabric band and never looked back 😂😂 I was shaking so bad through the holds then came the staggered holds but a super session 🥵🥵🥵 shoulders and core tomorrow 💪👊
OMG OMG 😮 I ALMOST CRY 😭 WITH THE HIP THRUSTS. And at the end too. I will miss this pain🤣🤣🤣 thank u Caroline. I have been working out for many years. And today I saw that my thighs are changing ,😊😊😊
I usually don't comment on things but I had to today. This morning I avoided working out, didn't want to think about it but I had wrote it on my planner last week so I couldn't leave something uncompleted for the day. Finally I thought, well I'll just do a short work-out, the recommended glute activation one, but that motivated me to do Day 41! And I couldn't be more glad! Since I started EPIC 1 I've lost 10 lbs (which I havent been this light in +7 years, thanks to 3 babies) and went from size 10 pants fitting tight to size 8 pants being comfortable! whoop whoop!
So if anyone reads this comment to get some motivation to work out today... just do it, push yourself during the exercises, check it off the list, and feel great!! You can thank Yourself later!
Oh, p.s. thanks Caroline, we all appreciate you!
After two HIIT sessions yesterday--yours and a glute-heavy kickboxing HIIT somewhere else--this one almost killed me! The hip thrusts were especially impossible--had to take all the weight off just to get through them. I'm very sorry, Caroline, but today I probably didn't send quite as much love as usual your way during the workout. OUCH!!! Thank you for continuing to push us so hard!
😆😆you still did it Kathy!! Awesome 2 days!!✋🏼💓
Enjoyed Day 41 of EPIC and feeling EPIC. Thank you Caroline. Namaskar.
lower body is my favorite workout. this was a killer and super routine. I had to pause and start and stop because of work issues, but you really helped my mood and i am so super grateful to you Caroline!
🔥 Loved this!! The hip thrusters were killer! Started with a 25 min spin 10 min glute activation then the workout! Happy Monday. Great start to my day🙂 . Thank you Caroline
Excellent Pamela!! Best start to the week!! 🔥🔥🔥🔥👊🏼⭐️
Same here .. never been so committed to something online .. but this program is so motivating and easy to stick to
2x: DB high squat
2x: sumo squat
2x: sumo squat half reps
2x: sumo squat pulses
2x: (40s)rdl single leg L -> (20s)rdls (both legs) -> (40s) rdl single leg R
2x: foot elevated lunges L-R-L-R
2x: side kneeling glute squeeze L-R-L-R
2x: (40s)hip thrust -> (20s)pulses -> (40s)full range
L: (40s)staggered hip thrust -> (20s)hold
-> (40s) full range
R: (40s)staggered hip thrust -> (20s)hold
-> (40s) full range
2x: (40s)rdls -> (20s)pulses -> (40s)full range
2x: deadstop lunges L-R-L-R
2x: hamstring single leg lift L-R-L-R
2x: (40s)hamstring double leg lift -> (20s)hold-> (40s)full range
Finisher: (40s)squat walk -> (20s)squat pulses
Glutes getting ready for some serious activation! Looking forward to the 🔥
Hi Jennifer...yes this one is going to burn! Enjoy the workout and have a lovely day! Matthew
Brilliant Jennifer! You are going to love it!!😁
Gurl!!! That was horrible...I loved it... 😍 💘
I loved this workout! My hamstrings are on fire! What a great start to my day. Thank you Caroline❤❤❤
🥳🥳 Loved it too!! Glutes & hammies are 🔥🔥!! Way to smash it!! 👊🏻💥
I smashed it. SO proud of myself. I am learning consistancy on a WHOLE new level WOOOH🎉
I loved this one, my lower body is definitely getting stronger thanks to our amazing Caroline ) let's have a wonderful week 9, EPIC fam!!!
A descansar para hacer la rutina mañana . Buenas noches Caroline 😴😴😴
Done! Unbelievable session once again! Thank you, carolin! 💞💞 The week starts hard 🥵🥵🥵 legs and glutes on fire! 🔥🔥🔥 Session in force and control!!! 💪💪💪 Take the time to properly perform the movements so as not to hurt yourself because the muscles but also the joints (gender in particular) are very stressed! Warm well and take the time to stretch also after if you don't want to walk like a duck! 😅😅 Good training to all, and good day! Take care of yourself. Ines
I cannot believe I made it this far! 😲I am more mentally tough than I thought. This is such an awesome journey!!😊
Thank you Caroline! ❤️❤️❤️❤️
Loved this class! I love leg days and I really feel stronger in my quads and hamstrings! Can’t believe we’ve come this far ❤️
I love working glutes & hammies like today!! 😍 Stronger together!! Way to smash it! 💥👊🏻
Thank you Caroline!!! Great workout to start the 9th week!! 💪💚💪
Hi Good Morning Monday everyone coming to week 9 Epic 41 . The time now is coming to fast make it every exercise and burn out as you can guy . For my self I’m definitely will keep following Caroline all the way , just the matter epic program finishing . Surely everyone Love Caroline as much as I love her too 😍 . Caroline is a hard core for us , ofcause hard core is changed us in a good way , good healthy strong strength , that’s why the community is keep growing with a hight number !! Nice to see and hear everyone all for sharing how they were feeling after workout exercise burning 🔥 🔥🔥and including me how I feeling after all workout . My Leg 🦵🦵🦵 ohh even now I’m finished workout 5 minute ago is still wobbly hahahalol .
See you all tomorrow morning 🔥❤️❤️❤️🥰😘
Hi Panadda...well done...sounds like you have had a brilliant wirkout! See you for day 42 tomorrow! Matthew
Just finished EPIC workout Day 41!!! I am a day behind as I needed to take a day off due to very sore muscles...lol. We are back on lockdown here in Oregon, USA so my gym is closing tomorrow. So thankful I found you and your fantastic workouts to keep me moving. I scored a Bosu ball yesterday so adding that into my workouts as well. Thank you Caroline for the inspiration and the great workouts you put together.
I admit when I saw lunges and squats I groaned! 🤣 Especially after all the squats yesterday!! 😅 But once we got going and focused on ISOLATION I changed my mind! She always has a way of doing that!! 🥰 I ended up loving this one! Such great combinations of moves for a total burnout!! I used 1-30lb dumbbell. It is the heaviest single weight we have besides the 35lb kettlebell and the hubby used that. Thought of using two but still got a great burn! Those hamstring dead stops were killer with 30lbs for me!! What a great burnout today!! Thanks Caroline! Way to smash it today everybody!! 👏🏻💥👊🏻
Excellent weight Bethany!! Yes definitely different from the squats yesterday! At least tomorrow it’s shoulders so definitely no squats... oh wait.. there is one set of snatch in there but you’ll smash that!! 😁😁😁😁😁👊🏼⭐️⭐️⭐️
@@CarolineGirvan 🤣🤣
Super session today! My second round of EPIC, and my muscles feel hot! Thanks, Caroline!
Oh my glutes. Super intense and felt the burn during the pulses. Thanks so much for these fantastic workouts Caroline.
I am so much stronger since starting your workouts ! I am not as fast / agile as you but I can’t even say how much stronger I am ! So glad I found your channel !
How many times can I like this video?! Thank you so much for keeping people moving and motivated with home workouts!!
So excited for this! Thank you Caroline! ❤️
The Like button is insufficient. I need a Love button. My new favorite! Thank you, Caroline!
💎AND DONE💎 it was absolutely very very hard to do squat walks and squat pulses after hamstring lifts ! Such burn in those glutes and hamstrings, feeling was indescribable 🥵😅 kept on thinking that it's just 40 sec+ 20 sec ! Such an amazing workout session 💓💓💓thank you Caroline 💎🏆💎💚
Thanks Caroline. I really had to push myself to finish this one as I tried it with a 15kg. Im getting stronger 💯
Excellent Sisa!!! 👊🏼👊🏼👊🏼👊🏼👊🏼⭐️well done!!
Amazing. Caroline you rocks.
just did this today. 2 weeks behind the Epic program but pushing through.:). . a great bum burner - day 41! Thanks Caroline!
Grateful for finding you😍
I've cancelled my gym membership and stick to my own schedule on the very early morning!
Have fun folks🎉
Perfect instructions, great music and effective exercises. Love this channel!