DEMANDING Glutes and Hamstrings Workout / Knee Friendly | EPIC III Day 13
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- Опубликовано: 12 ноя 2024
- Hamstrings and glutes supersets involving hip thrusts, RDLs and elevated bridges! There are no squats or lunges in this workout though that doesn’t mean it is any easier!
This really requires a lot from both the hamstrings and glutes in every exercise!
For this glute & hamstring session, you will need a pair of dumbbells and/or heavier weight such as one heavier dumbbell, barbell or kettlebell, your mat, Glute band, yoga block/thick book and a chair to elevate the feet during bridges and for hip thrusts!
This is superset format so no specific rest between 2 exercises! However of course, like me, you might need a brief second to come to floor during the hip thrusts at points!
The timer will be on for 50 seconds of work, straight into another 50 seconds of work before we have 20 seconds rest!
If a superset begins on one side such as a single leg exercise, the next exercise within that same superset will still be on same side! It will be a variation to the first exercise such as dropping to one dumbbell or pulses etc!
The dumbbells I am using for your reference are 15kg each and X1 dumbbell at 25kg for the hip thrusts.
X1
ABDUCTION
BRIDGE TO ABDUCTION
X1
PULSES
BRIDGE
X2
PAUSE AT TOP HIP THRUSTS
HOLD!
X3
1/2 REP HIP THRUSTS
FULL RANGE HIP THRUSTS
X2
PAUSE AT BOTTOM RDL
1 1/2 REP RDL
X1
BODYWEIGHT 1 1/2 REPS
FULL RANGE!
X2
RDL X2 DUMBBELLS
1/2 REP RDL X1 DUMBBELL
X2
ELEVATE HAMSTRING LIFT X1 DUMBBELL
BODYWEIGHT ONLY! (same side)
HAMSTRING LIFT X1 DUMBBELL (switch)
BODYWEIGHT ONLY! (same side)
X2
ELEVATED DEADSTOP BRIDGE
BODYWEIGHT NO TOUCH! (same side)
ELEVATED DEADSTOP BRIDGE (switch)
BODYWEIGHT NO TOUCH! (same side)
Finisher
X1
BAND BODYWEIGHT BRIDGE DEADSTOP
NO TOUCH MAT REPS!
I am so excited to hear how you find this workout!! I think you will enjoy the elevated bridges! The glutes and hamstrings will be happy to reach the end!
And with no lunges or squats, it is a change you might welcome!!
I think you will really love it!
Cx
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![20 MIN GLUTE ISOLATION WORKOUT // Activation or Finisher [Ankle Weights Optional]](/img/1.gif)
Who else can feel their upper body after yesterday? I certainly can...epic 3 is taking us to new levels of strength, fitness and endurance! Glutes day today...always a personal favourite of mine and I think for so many others! Have a great workout everyone! Matthew
Hello Matthew, I certainly do feel my upper body today & rightly mentioned, EPIC III is on a whole new level & that is something I’m loving everyday!! Glutes & hamstrings, let’s go!! Have a good one 🦋
Morning Matthew! I can feel my back, shouand biceps today but I am ready to feel my Glutes and hamstrings haha
Enjoy your workout 😊
Hi Matthew.
Definitely new levels! I haven't stopped being sore since we started epic 3. I did epic heat and don't recall being this sore 😳 my handspring are the only part of me that isn't sore but I have a feeling that will change after this workout🤭
My calves are still sore from Monday workout :(
I’m still feeling my calves from Monday.. 🤣😂
Love to see that we incorporating a little more “floor” work for glute days. I myself at times get tired of doing squats on glute days, so nice to have a little break. Looks like a great workout, hope everyone has an amazing workout!
Caroline always likes to do different things and will have noted a few are having problems with squats and lunges so she produces this little gem enjoy your workout 🙂
Hi Sabrina...yes I enjoy doing floor work too! You’ll love this workout...really intense but a great feeling of pushing through the burn! I loved the elevated bridges with the chair at the end! Have a great workout and a lovely day! Matthew
@sabrina Rosales me too. Loved this one.
I’m the same. Still recovering from a broken foot and lunges are hard cause I can’t weight the toe well so I can really give it my all for these workouts!!!
For some reason this is my favourite glutes workout from Caroline. I rarely revisit workouts, but I've done this one 4 times already. Absolutely love it!!
Gosh was I happy to see this morning that there won‘t be any lunges or bulgarian splits! Still this absolutely killed me
Thanks for switching things up a bit its always fun💗
Hi Anna...I just loved this one too! Sounds like you’ve had a great workout...hope you have a lovely day! Matthew
I was also happy there were no lunges. The sole ones seasoned in the 5Min warm up were way enough for my (complaining) body.
To anyone who's reading this:
You are strong. You are beautiful. You are powerful.
Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do!
I hope you have a fantastic day :))
I totally agree 👏👍
I have mixed feelings about Caroline...I hate her during the workout and I absolutely love her afterwards 😄😄😄 honestly the best fitness utuber I have ever come across. Workouts, loads, guidance, video editing everything is a completely new level. I immensely enjoy working out with Caroline, it is no joke, I am looking forward to every workout. So grateful 🙏
EPIC 3 is really on a whole new level due to the programming!
Exactly & I’m having so much fun! We all love a good challenge & are here for it, have a great workout Rita ⭐️
Hi Rita...definitely a whole new level...but what fun we are all having! Have a lovely day! Matthew
Hi again, after completing the workout and add-on. I really liked the elevated bridges! The optional add-on felt much more tiring than it usually did though haha
Last glutes and hamstrings workout I realised that my form was not correct so at the end of the workout I felt it more in my quads rather than my glutes. Today I finally realised how to get the actual glute muscle to work and how it should 'feel' like. I am learning more and more about my body every week and I'm so glad to have this really kind community help me out! See you guys tomorrow ❤️
My boyfriend broke up with me a couple of hours ago and this workout made me feel so much better. Thank you Caroline!
you go girl, show him your power❤
How are you doing by now?
@@katrink5424 Super good and definitily not thinking about this dickhead anymore. Thanks
Hope you are doing better love!!!
I've missed Wednesday glutes and hamstrings sessions, today workout looks fantastic! Enjoy everyone!
Hi Ria, cannot wait to smash this glutes workout this evening 🔥💯👋
Hi Ria...you will so much enjoy this! I have just finished and what a brilliant glutes workout! Plenty of hip thrusts...but the part I enjoyed most was the bridge sequences with the chair at the end! As I say you’ll love it! Have a lovely day! Matthew
I’m not a fan of glute thrusts (at all) but I did it. 💪🏼 Still loving the program and of course I realize we don’t all love the same exercises and variety is important.
Im not a fan either but I do them too
Same, still prefer squats/lunges but loved this!
Love how your workout are meant to make us stronger, and not chase after a body image. Thanks, Caroline!
Thank you Caroline for making me do what I don’t like to do. I really hate hip thrusts, each glutes workout with band is a nightmare for me. But I know that I need to train my glutes as much as my quads, my back..etc, for stability and equilibrium. So, let’s go!! That’s how I will progress 💪🏼
Ooofff the burn. With calves still in pain from Monday + a sore upper body from yesterday’s workout I pushed through this one. 💪 upgraded my resistance band and absolutely felt the burn 🔥 glad tomorrow is an active rest day 🤪
One of the things I love most is when I realize in the middle of a tough set how much stronger I have gotten on the “backside”. Thinking back to Epic 2, I could barely finish 5 decent weighted glute band hip thrusts & would have to take a break. Since then I’ve gone up in weight and am using a more resistant band. Celebrate your successes everyone!!! Every step forward may seem tiny at first, but they are true accomplishments. Thank you for always challenging us with the perfect sequences, Caroline!
I’m a freshman in high school and coming to an amazing workout after such a stressful day is really rewarding
Yes, so glad there are no lunges and squats in this one! I too find floor exercises are great to isolate glutes and hamstrings and give a break to the knees and quads. After the last two days, I can hardly move lower or upper body!! The Monday workout was so amazing for calves, they are still aching! I’m loving it. Let’s go!!
It really means a lot to me when Caroline gives us the thumbs up and wave. I know my hard work for the day is done 👋💪🏼
I always love training glutes and hamstrings.. Caroline's workouts make it fun to do..Today it's a different format as we are doing many bridges and thrusts.. Looking forward to do this.. Thank you so much Caroline for this great workout.. You rock 👊 Have a wonderful day Caroline and everyone!!
Morning Priyardarshini...I’m sure you’ll enjoy this workout so much...I’ve just finished and I loved it! Hope you have a wonderful day too! Matthew
@@matthewalmond4688 Hello Matthew.. It was so much fun.. I really wonder how Caroline can working out a real fun.. She is incredible.. See you for the full body workout on Friday.. Have a good rest..
everytime i get the notification for Caroline's workouts, I just feel so ecstatic! like, no matter what mood i was in before, her workouts absolutely make my day~ and to see today's workout is knee friendly made me that much happier (I nearly broke my knee almost 3 years ago and even though it has healed completely, my left knee still misbehaves sometimes lmao). Can't wait to smash today's session! gl Girvanators, we got this!
Hi Fari...that’s a lovely comment! I was so sorry to read about your knee! That must have been so painful! I do hope that you are now fully recovered so that you can enjoy your exercise again! I’m sure you’ll love today’s workout! What a fantastic session for glutes and hamstrings! Have a lovely day! Matthew
Morning everyone! I think this is going to be one of my favourite glute and hamstring workouts. Thank you Caroline for your ever-impressive creativity and for all the tips you put on the screen : it's really helpful to maintain correct form and connect with the muscles. You're amazing! 😍😍😍
Have a great workout everyone.
Morning Saida...I think you are right in your prediction that you will really enjoy this workout! I’ve just finished and I loved it! You are so correct in what you say about Caroline...fantastic creativity and such a knowledgable, professional instructor! As you rightly say...she is amazing! Have a great workout and a lovely day! Matthew
@@matthewalmond4688 Good work Matthew 👍I think it's great that we always cheer each other on. Have a lovely day!
you are my only motivation! it's thanks to you that I want to get up in the morning to go to work and come back to make your video! you make me feel so good, i feel much better since watching your videos! I feel stronger and I have more confidence in myself! thank you for what you bring and for your videos! you are the best youtubeuse! nobody is at your level! your exercises are extraordinary!
Today’s workout looks great !!!! …. And after we smashed it we’ll be awesomely in pain but the kind that makes us stronger and healthy .
Enjoy your workout everybody and good day !!! ❤️ Loving epic III a lot !!!! Thanks Caroline !!!
Hi Vidalia...I just loved this! Like you I’m really enjoying epic 3! Have a lovely day! Matthew
@@matthewalmond4688 Happy to hear that, I did love it too and I will be laughing at myself every time I sit or take the stairs, lol
Have a beautiful afternoon Matthew!!!
Without a doubt the most intense Glute and Hamstring workout! Amazing!
I’ve recently come down with a cold so I’ve had to pause EPIC III for a couple of days or so; hoping to feel better soon! 🤧
At least I can still watch Caroline performing the workouts - I love the little glances to the camera as if to say “ooh, it hurts 😀”. Caroline having to pause as early as the abduction pulses shows just how hard she is pushing! 🔥
Take care and get well soon Matthew...waiting for you to join us back on epic 3
Hello Matthew! I hope you get plenty of rest and hopefully you feel 100% soon.
Yes you can look forward to this session Matthew!! 🔥🔥🔥🤩
Thats sad - hope you recover soon. Take good care 🌷
I wish you a speedy recovery, it's a great video to look forward to.
especially her exercises are not one-sided . because today there were no lunges , but
ELEVATED DEADSTOP BRIDGE, which was a new challenge for all of us.
Done! I used a heavy glute band (though probably not as heavy as Caroline's), a 25kg dumbbell for hip thrusts and two 15kg dumbbells for the rest.
I have one word to describe this workout: *pain.* Glutes and hamstrings on fire, screaming at me to stop, but I must push through and keep going. It's just as tough mentally as it is physically! 🔥
Fabulous! Loved this workout. Tough but fantastic. Will be feeling that tomorrow 🤣. Enjoy active rest day everyone. Thank you Caroline.
Hi Sandra...I so much enjoyed this one too...looking forward to active rest day tomorrow! Have a lovely day! Matthew
I never look forward to the glutes sessions, but enjoyed it today. Especially the last rounds of raised leg lifts. The soundtrack is always a bonus too… still going round in my head !! :)))
Fun and challenging as always 💗 Caroline, luv your outfit flowers and everything 🌷Enjoy everyone 🔥 Im planning for a long walk by the beach early morning tomorrow ☺️ See you all on Friday for the fun full body workout :)
The best glute hamstring workout ever will repeat this afternoon again
OMG!!!! Felt like eternity!!!! I had to stop so many times during the hip thrusts but It was amazing, I was incredibly happy and satisfied at the end. Thank you so much queen C!
This is now one of my favorites on your channel. I like how you included a banded activation with bridges beforehand. It certainly helps prepare the glutes for the upcoming burn. The feet elevated single leg bridges are also awesome! Hope to see them more in the future glute workouts :)
Hey Jessica! So happy to hear that you've had a great workout! This session was outstanding ... a great burner! I loved it too! Wishing you lot's of fun with EPIC III! All the best! ✨🤸🏻♀️🏋🏻♀️✨💖
Wow Caroline, that was intense and full on! Whilst it was hard to get through, that amazing rush of adrenaline and feeling on top of the world at the end was all worth it. Thank you for this program. You are helping me feel strong and have a more positive outlook on my body in general xx
My glutes are already on fire just watching this! I love RDLs!
I am beginning to love RDLs too! Thanks to Caroline ,I wouldn't have been doing all these variations !!
Really demanding this workout was for the glutes! Absolute burn. Those elevated glute Bridges where lit. Missed them so much! After this I did the add on and I m definitely done for today. Superb Caroline ❤️💯💖
Omg! I am imagining my muscles working (and the pain!) while reading the description of this workout but at the same time I am really excited and ready to do it tomorrow. Thank you so much Caroline!
Wow Epic3 is EXTREME. I barely managed to finish this one and that had not happened in a while. The elevated bridges were awesome and the finisher something to enjoy to the very last push of the glutes haha. I am loving this. Thank you Caroline you are definitely on another level for this one and your level was already interstellar.
My biceps are sore today but I love a jam packed glute day, thank you Caroline ♥️
This has to be 1 of the best workouts I have done. I have been following you from more than a year. I really appreciate this hamstring workout as I find my hamstrings are exceptionally weak compared to other body parts. Please continue working on our weaknesses so we can continue it to improve and be holistically strong.
I definitely can and agree Matthew as I have been posting but they don’t appear to stay! This programme has been more challenging and so inspiring to follow! This glute Wo is yet more proof of this! Thank you once again gorgeous lady, your hard work is much appreciated! You look amazing as always! 🌹
Love love LOVE the knee friendly workout!!! All the squats and lunges the last few weeks have been hard on the knees! Thank you for these options!
I love reading the comments it’s always positive wowww 💗
Holy hip thrust! I was practically begging you for mercy on those last few sets before the burnout. Such an amazing glute and hamstring workout!
Hi Kathy...wasn’t that a tough one! I loved the elevated bridge sequences and the finisher was just superb! Have a lovely day! Matthew
I'm almost speechless for words to describe the epicness of this leg Workout! This has got to be one of THE BEST LEG WORKOUTS I have done hands down!
The burn! I picked a heavier weight today for the hip thrust and RDL sections, and had to pause here and there as I expected. I appreciated the slow and controlled nature of this workout because it made you better able to concentrate on form etc. especially on the ham lift section which, for me, takes extra effort to feel I’m hitting the hams correctly. Of course I did the ankle weight add-on. By the time I got to the lying down hip circles on that one, I was toast! Thank you for these great workouts!
Hi Alison...wasn’t that such a fantastic workout! I did the add on too...but did it at the start as a sort of extra activation routine! By the end of the workouts my glutes just burned so much! I loved it! Have a lovely day! Matthew
@@matthewalmond4688 hi Matthew! Yes, a great workout! The 20 second working intervals of the add-on felt like a bit of a break (until towards the end of course). Good idea to use it as an activation. I did see your comment on that earlier. And well done on your 35 ham lifts, I think you said? I’m sure you’re looking forward to Friday’s DB Cardio as much as I am! Expecting we will all be well rested and recovered to attack that one!
I am part of this community since epic 1 and I can say that the difference I saw in my strength and body is phenomenal! Congratulations Caroline for the great workouts. You do make a difference in people’s lives and I thank you for that!
This is my favourite glute workout by far!! I’ve done all the epic programmes so far & I absolutely loved this workout. More like this please!
This was hard and seriously demanding!! Wow what a combination. I madr use of my new band to and tried to up with the weights. It did go well. Amazing how we get stronger as well go along and keep pushing hard. Thank you, Caroline and the community I love this journey with you all. 🦿🦿🥵🥵
👌🏻👌🏻😍😍
Demanding for sure, I think this was the toughest glute workout of Caroline’s I’ve done so far, a real mental and physical challenge, loved it!
This was the toughest glute and hamstring workout so far for me, and I know there are even more these muscle groups involving demanding workouts up your sleeve😅🤩 it is never the hardest! Thank you Caroline! 🌟🌟🌟🌟🌟My glutes and hamstrings and quads are done for today🔥💦👍 such an amazing feeling at the end! Have a great one everyone 💖😁
Can’t wait to do this in the morning! I love you so much Caroline!! Your workouts have helped me so much mentally and physical!!💕
I agree Kate 💜
Hi Kate...that’s so lovely to read! I’m sure you’ll just love this workout when you do it! I’ve just finished and it is really intense but a great feeling to push on through the burn! Hope you have a lovely day! Matthew
I absolutely LOVED the 50s supersets during quivering quads and calves, which became a new all time favorite so I’m so excited for this one! 🤩 it seems we’re all still feeling the last couple days’ workouts and it’s so awesome to be growing stronger with you all 🔥
@@MultiNoor13 you’re so right, this one was brilliantly structured for a great burn! I’m definitely looking forward to our much deserved rest day 😆
I look forward to your new uploads! It’s a new gift each time! Thanks so much for what you do! ❣️❤️💕👊🏼
I loved this!!!! Used the same weights as Caroline throughout and felt strong and positive. My chair kept moving for the elevated hip thrusts so hubby sat on the chair for me and said "it is the best view 'he' had ever seen" 😍. Loving every bit of Epic III
Great workout today! I was really happy that we didn’t have any squats or Bulgarian lunges today!! Epic 3 has tough, but with Caroline as our warrior princess, we shall get through it.
Third time I'm doing this workout. I just keep coming back for the burn. Love it so much. Thank you Caroline.
Just finished with the workout….Caroline, I really loved to see today’s tips asking, can you push those knees out even more? It helped me to stay focused with knees out & hips up as there always comes a time when the knees just want to move in but I pushed harder. You’ve a very unique way of engagement & it feels so real. If I could describe today’s workout & the burn I felt today using an emoji it would be “❤️🔥”. I challenged myself using a 30kg barbell and it went okay, the band was medium & I had to pause because of the burn, also, I felt a constant burn even during the 20 seconds of rest. The bridges were the hardest of all, no lunges/no squats but it was a great workout overall. Thanks for such creative workouts & I really appreciate the tips!!
Morning Devansh...so glad you enjoyed this as I did too! What an intense session...but fun too! I did the glute activation add on at the start as well...so my glutes have certainly been well worked today! Have a great day and catch up soon! Matthew
Hi Devansh! Great comment! I so much agree with you! Caroline is truly unique! ❤️ Happy to know you smashed & enjoyed this session! An excellent combination of exercises in the supersets! Loved it all the way! 🎀🔥🔥🔥❤️
I assumed you would go heavy ... 30 kg! That's outstanding, Devansh! Great accomplishment! 👊🏻🎉🎉🎉
Happy Wednesday! Enjoy your well earned rest day tomorrow! 🏖️🌞😎👍🏻😊
@@matthewalmond4688 Morning Matthew, happy to hear it went all good for you too & I had so fun with those thrusts, bridges & RDLs!! See you on Friday for some full body cardio, have a lovely day ahead 🦋
@Jasmine Haahaa 😆😆 Thanks Jasmine! Hope you’ve a good workout, enjoy 🦋
@@monikakaiser1643 Hello Monika, thank you so much! I certainly feel stronger & doing better with heavy weights. I stop when I need & I never thought that o could go that heavy but it turned out to be a reality 🤩 Hope it well all good for you too!! See you on Friday, have a lovely day ahead 🦋
OMG 😱 This one hurt so much… my glutes 🥵 absolutely on fire…. I was quite confident with glutes workout but almost bursted tears with this… all elevated moves are brutal like hell… I am so happy I survived it… this week is the toughest week of all EPIC program…struggled with lower body, upper body and glutes.. I am so looking forward to Friday’s full body challenge 🤣
Not sure if CG heard me from across the pond, but I was yelling at her today! "MORE?!?!?" "What the....?!?!?!" "AGAIN?!?!?" That being said, I LOVED this workout! I have major ankle issues, so this workout was very ankle friendly, while still being very effective! I can't do those single leg hamstring lifts, but luckily I have a standing hamstring machine I can use for those! Gotta love starting my day with an EPIC workout! Thanks, once again, Caroline! :-)
I love glute hamstring workouts please make more like these they are so good leg workouts are favourite❤️😭
By far this has become my new fav Glutes & Hamstrings workout. I suffered and actually break a few times through it though.
Fantastic Shiunn!! I loved this too… right from the beginning I was in the mood to make it as challenging as I could and it was tough! So happy you felt the same! 👊🏼🤩
Wow Caroline!! I went through this whole workout without resting before the time runs out😂! I was impressed!
From previous Glute and Hamstring workouts, I can’t believe something so slow moving, so simple can burn so much.
Demanding is right! Wow. This was the most challenging for me so far. But I love a challenge!
Good morning Girvantors 💓. Hope you all had amazing upperbody complexes. ARC raises , around the world what a complex that was. Exciting to try today glutes workout. Have great workout Girvantors ❤️.
Morning! Enjoy your workout and see you on the other side
That upperbody workout yesterday was a bicep BURNER 🔥. I’m certain today’s workout will be fire. Have a great workout!
Hi Dhamodharan...I just loved today’s workout and I’m sure you’ll love it too! Yes weren’t those Round the Worlds and arc raises yesterday just so hard! Hope you have a lovely day! Matthew
You make my life happy ❤️We’re so lucky to have you
Am not always a fun of hip thrusts especially lots of sets, but i hope you have fun with this. I instead chose to do epic 1 day 28,posterior chain, still worked my glutes and hamstrings and loved it.
With CG you always have something to you liking you can do and not miss out.
Hi Lucy...so true! We have the most wonderful collection of videos from Caroline so there is always something to enjoy! It’s so important to enjoy the workouts you do and to look forward to them! Really great to make this session your own! Sounds like you’ve had a great workout...hope you have a lovely day! Matthew
Lucy, I agree. This workout wasn't for me so I dove into the Caroline archives. There's so much great CG content that I haven't yet explored.
Demanding indeed. A targeted session; wonderful for practicing the muscle-to-mind connection. My second round of EPIC III. Thanks, Caroline!
This was brilliant! Very challenging but so happy no squats or lunges for a nice little change. Thank youuuuu!!!! 🙏👍👏👏👏👏👏😃
Woot woot 🙌 did it! A few mods here and there, but kept up overall! Thank you Caroline 😊
April 2 2023. Day 13 done. Today I used 23 and 15 lbs dumbbells ❤
I’m definitely feeling challenged every day every workout, every time. The TIPS are the BEST!! Really enjoying your channel 🙌🙌😱🔥🔥🔥
Esto va a estar que arde!!! No importa el cansancio hay que ir por más, como siempre Caroline brillas nena✨🏆😃
Esa es la actitud! No hay resultados sin sudor.
Incredibly good! Thrusts are always an excellent challenge, not only physical but mental. Keeping pushing the knees requires a lot of volition, and it worths it. I love the elevated bridges; they took me to the next level. I feel fully pumped for enjoying a beautiful day. Thanks, Caroline! :)
excited to try this workout since I'm in an orthopedic boot for the next couple months. Been looking for new workouts that I can still do with a fractured foot!
Amazing workout, what a burn in the hamstrings and glutes 🔥 Love hip thrusts, RDLS and even elevated bridges more and more! Gains are coming........woohoo! Thank you Caroline!
These are my fave glute workout styles!!!! Yeah! No lunges😅🤣 I'm a day behind so I'll do this tomorrow! Can't wait!!! Xoxo
Woke up this morning feeling my upper body after yesterday’s great session. I always love a glute day. I will do it a bit later. Thanks Caroline for an outstanding Epic III so far. You’re surly taking us to a next level 🏋️♀️🔥💥💦🥵❤️❤️ and I’m loving it 🥰
Loving the program ! I did the posterior chain workout from Epic 1! I’m more of an RDL person than hip thrust! Thank you for the amazing collection !❤️❤️
She said it would be easy on the knees but I forget how hard bridges and thrusts are...THANKS CAROLINE!!!
One thing i love about caroline is that she doesn’t scream us through a workout. I cant stand when a trainer is just screeeaaming at me. I cant listen to my body. During the last set of the thrusts with a leg on the bench, i started feeling a pinch in my back and i could listen to my body and stop for a while without feeling guilty or someone yelling at me to keep going 😭🥲☠️
Absolutely have to agree with I love that is just music and you can take a few mins to rest
I just got some heavier weights yesterday, used them today what a difference 🥵. Brilliant workout 🏋️♂️🙏
I'm about to start this workout now, good luck to everyone who is about to start it 💪
Loved it Caroline!!🤩 Superb! And intense!! My glutes were on the verge of cramping a few times from the solid, intense burn and the fatigue😆😍. I really enjoyed the hip thrust portion. I made sure to really focus and slow down, making sure every rep was done the best I could with control and KNEES OUT!😆👊🏻 I really liked the elevated bridges too..we should definitely do those again in the future. And I always love the RDLs of course. I am getting better at the single leg hamstring lifts too😊! I always love a great glute and hamstring workout and putting that glute band to use😁. Thank you! I'm excited for Friday's Cardio! See you all then!
@Jasmine Thanks Jasmine! I hope you had a great workout too!
This workout was great. Love the areas this workout targets. Thank you Caroline
I absolutely loved this. Its well thought out to exhaust the muscles before moving on. My favourite is definitely banded, weighted hip thrusts and its variations 👌🏾
Hi Dashna...I loved this too! My favourite was the Levite’s bridge sequence with the chair at the end! What a great hamstring burner! Have a lovely day! Matthew
@@matthewalmond4688 I like that bit too but it gave me cramp in my calf muscles 😬 getting stronger that's all it Is 🤭😄
I can't thank u enough to incorporate more stretching time. I am so grateful to you for that
Intense! My lower body is like jello. I am soooo loving epic 3! It’s a great addition to the series and I feel pushing me harder - I can hardly do the add ons - I think I’ve only done one so far 😂 - Thanks Caroline - you are the best!!
My legs feel like cement without any squats or lunges! Caroline, you are pure gold! What a killer routine! I feel like I felt this a ton in my hamstrings (to be expected for sure). Thank you! Good luck everyone and good job!
They all want the results but they forgot to enjoy the journey!
Caroline thank you for this EPIC trip!
Greetings from Hellas !!!!!!!!!!!!!!
Awesome as always!! Ive never done elevated bridges before but they were so fun and super challenging too! Definitely another exercise to add to the knowledge bank. Hammies are quaking after this one haha. If you're about to get started- you've got this!!! Go smash it.
hamstrings are always challenging TT never looking forward for this session but it always helps me to get out of my comfort zone! thanks caroline!
Wow, i should have paid more attention to the description. I was not ready for 3 rounds of the hamstring exercise. The 🔥!!!!. Thank you Caroline. I just don’t know how you make each programme that much harder than the previous. But you do!!! Amazing work. A true professional. 💚
Hi Rachael...great comment...very true words about Caroline! And what a tough workout! See you tomorrow! Matthew
This is a really great one, especially because there are no squats or lunges, so it's easier on the knees. And even the time format makes it more difficult than the previous programs. Thanks a lot!
2023: 2x9 kg. A bit inconvenient but I need to progress. The add-on was much easier after 18 months with Caroline.
"no squats or lunges" *YES GURL KILL ME WITH THE HIP THRSTS* anything is fine as long as there aren’t squats or lunges
Same!!! 🙌🏽
I’m the opposite. I HATE hip thrusts! I honestly skipped this exercise for a few days because of them😂
This glute and hamstrings session looks tough yet fiercely fun👊🥵I can't wait to do this in the evening! The previous two weeks have been incredible that I can't help but imagine how powerful the upcoming weeks are gonna be! So good luck girvanators👊💜(PS: I loved this session! Especially those elevated bridges! It really tested my glutes🥵 I would love another glue workout like this which includes no lunges or squats! It really hits the glutes and hamstrings differently 👊)
It is tough Jui but most enjoyable and time flies by. After all those thrusts you will feel the burn🔥🔥enjoy🏋️🏋️
Morning Jui...I’m sure you’ll really enjoy this when you do it this evening! As you say it is tough...but your words “fiercely fun” just sum it up perfectly! Hope you have a lovely day and have a great workout! Matthew
@@annereidy515 yes! So truly said Anne! Hope you smashed it❤👊
@@matthewalmond4688 thanks Matthew! Hope you smashed it💜👊
Demanding glutes and hamstrings here I come. I love the fact the fact that Caroline also stressed the fact that it’s knee friendly, not that I have any problems with my knees but to those who have. Mentally prepared, tick, mat and dumbbells, tick, glutes band, tick, let’s do this Girvanatos, we can do it. 🔥🔥🦵🏾🦵🏾
My favourite EPIC glute day this far! Thank you!
Due to a disability the only lower body move I can do with weights are hip thrusts so I definitely loved this workout!
doing the 20 min isolations workout and then this workout was extremely hard, but absolutely enjoyable, thank you so much caroline.
this looks so challenging! very excited to try this later as I love glute focused workouts :) EPIC III has been soooo challenging so far, I'm excited/scared for what's to come haha 🤝
Hope you all have an amazing session!
Hi...I’ve just finished and I’m sure you’re going to love this! What a fantastic glutes and hamstrings session! Enjoy the burn! Matthew