EPIC ABS AND GLUTES - Dumbbell Workout, Hip Thrusts | EPIC III Day 3
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- Опубликовано: 26 июл 2024
- One of the most intense glute workouts I have personally ever done! I don’t say this unless I mean it! 🔥 I am sure you will absolutely love every second of this! Targeting the abs to begin then moving to the glutes and hamstrings with hip thrusts, sumo squats and band walks!
Each circuit is performed for 3 rounds in total!
The first circuit is abs focused, with the remaining circuits hitting those glutes and hamstrings!
For this workout you will need a pair of dumbbells or a large dumbbell/kettlebell/ barbell, a chair for hip thrusts, a glute band and your mat! I also place a towel under my dumbbell to make it more comfortable.
The dumbbell I am using for your reference is 25kg.
BICYCLE CRUNCH
TUCK
3 POINT CRUNCH
HIP THRUST WITH BAND
1/2 REPS
HAMSTRING THRUST
HAMSTRING HOLD!
NO BAND HIP THRUST!
SUMO SQUATS
1/2 REP SUMO SQUATS
BODYWEIGHT 1 1/2 REP
BANDED WALK
BANDED 1/2 REP SQUATS!
This workout officially is the most intense glute focused I have shared here… I really focused during the hip thrust circuit on pushing knees apart, MAXIMUM squeeze of the glutes at top, followed by SLOW release to lower! By the sumo squat circuit, it was extremely difficult! But as you will see, I know when to stop.
During the sumo squats, I paused when I felt I wasn’t pushing my hips back as far as I should.
Also, pausing during the banded squats! I really wanted to keep knees pushing out against band the entire time whilst ascending and descending!
With glute band work, it isn’t like lifting weights in that in order to lift that weight it demands you work…with a band it is completely up to you to make it challenging!
I hope you really feel the glute muscles activated and engaging throughout this workout!
Slow and steady!
Cx
Always ensure you warm up before any workout. Here’s my NEW EPIC 5 Min Warm Up Routine: • EPIC 5 Minute Warm Up ...
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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 
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The fact that she re-recorded the intro just to tell us how important it is to push yourself, we’re in for a ride folks‼️
Yes! And that just shows how much she cares about her community!
😆yes! I really wanted to let you know how intense this will be if you put in the work! I hope you had an equally intense workout as I did!!👊🏼⭐️
@@CarolineGirvan yes ma’am I’m sore already and I love it✨
@@CarolineGirvan yes, do u have a workout like this for abs? this had abs but not as much as glutes
@@CarolineGirvan Hey Caroline! Could you please make a video on how to properly engage the core. I struggle a lot in it.
Nothing gets me through the workout more than Caroline smiling back at me as I’m dying😁🤣💀
So true! Her smile is so lovely! Matthew
Haha! Truth!!😆
I cannot help but giggle as she giggles. I’ll look up with pure disbelief the timer is still ticking and then she’ll do that chuckle laugh and I’ll say “look! She’s laughing!” And then I’ll start laughing and find more in my reserves.
Right!?
Yes, she is a beautiful angel 😇
Any already physically established fit men in the chat? I found Caroline and and my wife and i have been working through Epic 1. I am in the military and have trained for physique competitions and have been training combatives for years. This wonderful woman has put me through the ringer and i love EVERY minute of it. Take care ya'll and just know Caroline your audience is so broad. Wonderful.
When Caroline, the ultimate athlete and triathlete says it’s the hardest glute workout she’s done… I’m a mix of scared and excited!
Edit: this workout was amazing!
Hi Kimi...yes I’m sure it’s going to be hard! I’m just about to start...so we’ll find out soon! I’m sure you’ll smash it! Have a great workout and a lovely day! Matthew
Same! When one of the fittest women on the planet finds a workout really tough, what chance do the rest of us have? 😰😁
Hello Kimi! Yes! It is a straight forward workout but the opportunity to focus and really utilise the band, maximum contraction of the glutes and slow descent really contribute to those sumos towards the end being very intense!! Go for it!! It’s a workout we all can do but to get the most out of it, you must really focus!! ⭐️👊🏼
Kimi D- yes!! Particularly when you’re already sore from Monday and Tuesday’s workout. I’m going to go tackle it now and do my best to push through!! 💪🏾💪🏾
I feel scared.
I'm a bigger dude, and I've got myself a belly, and when I first tried the different hip thrusts while resting my upper body on the bench, I didn't feel like I was able to get down low enough because my gut was getting in the way of the DB. Well, I got frustrated, but continued to do the best that I could do, and I'm so freaking glad I did. To anyone else out there who struggles, and gets frustrated, and may even want to quit, DON'T EVER GIVE UP. Use that anger and frustration to fuel you in the workout, and remind you of why you're here in the first place. It's going to take time and patience, but it certainly isn't impossible. Remember as coach always reminds us, "it's YOU vs. YOU" but just know that I'll be rooting for ya along with Coach Girvan.
Bro thanks
100% brother man!!
One of Caroline’s famous words…….”push through”, that really keeps me focused especially when I may feel like pressing the pause button….(smile)
Hi Annette...yes we Girvanistas don’t give up do we! Mental as well as physical toughness in needed! I’m sure you are so focused and you must be so fit and strong now! Have a great workout...push through that burn! Matthew
I love her" let's go" and , "fun workout".
Yes!! Nice job Annette! I love how we can just hear those encouraging words throughout the workout. So motivating!
Anyone that made it through this or even honestly made it through the thrust circuit gets insane props. That was the most intense glute workout I have ever done. Thank you for always delivering incredible workouts!
I only did by using half the amount of weight she used 🥵
I couldn’t feel any part of my lower body after all that 🥵
@@erin728 I just saw this comment and trust me. I've been doing her workouts for a year now and I just got up to almost half her weight with the hip thrusts. She is insanely strong!
I love how she’s always smiling through her workouts, she’s so cute ☺️. She’s awesome! 💪
Hi Priscilla...yes I love Caroline’s smile! It really keeps you going when it all gets hard! Have a lovely day! Matthew
I’m impressed with how quickly she gets in and out of the bands. Always have to stop and wrestle through it. 🤼
🤣 This workout was killer... I wrestle as well😂
Same here!! 😂😂😂😂😂😂😂
Thomas s you're not alone there.
Would be awesome if you consider others too! Give some time so everyone gets on board with you. Switching between sets so quickly that we miss 10-15 seconds of the each exercise!
@@bluejazz7777 Was complimenting CG on her agility, it was not meant as a criticism of E3. If I’m not going to make the changeover during the Rest, that’s where I stop. Don’t want to miss any exercise time. CG gives us a preview in her comments. From that, I can get some idea how to layout my workout area to minimize problems.
I'm still feeling my legs a little from Monday. Anyone else? When Caroline said to push through, she wasn't kidding. The goblet squats at the end killed me. I was glad to see that Caroline took breaks too! Good luck, everyone! Caroline is not kidding when she said this is the most intense workout that she's probably ever done! Happy Wednesday!
Hi Wendy...wasn’t this a tough one...but you smashed it! You’ve done brilliantly and should feel so proud! Have a lovely active rest day and I’ll see you for Friday full body workout! Matthew
Definitely still feeling my quads from Monday's workout, and my chest muscles from yesterday. Getting great workouts, good job!
Same here! I'm still very sore from Monday, but I'm grateful for the fellowship and encouragement to push on through. :)
@@matthewalmond4688 Thanks so much, Matthew! Hope you are enjoying your holiday! Yes, see you Friday!
YES... My legs feel so heavy and I can barely walk! I know my husband thinks I'm crazy. ha ha.
I would love the three second countdown beats back on the rest period as I always seem to be laying on the floor dead and they help me know when to get back in position!
I agree! While I like the one second countdown when finishing a set, I’d prefer to have the three second countdown when starting another set.
same over here, i always miss the first few seconds of the exercises because i'm not used to it yet
Yes!
I agree! If I’m even slightly distracted, the 3 beeps bring me back in time.
I was just thinking that at yesterday’s workout!! Let go back to 3 sec please :)
I can't believe I'm sticking with this, looking forward to these workouts! I will admit, at almost 63, I move slower and it took me so long to get that band on, lol, that I missed half the band walk. By the 3rd set, I just did the band walk and squats. This is not easy, but I'm hanging in!!
you're doing great!
Keep it up, you're doing awesome! 👍👍👍👍👏👏👏👏👏
Amazing ! You’re an inspiration to me !! I’m struggling at half your age. Let’s do this !!
Im 60 and i know what you mean! Name of the game is just keep moving!
You're my idol. I'm 37 and it's tough. But no other program has kept me intrigued like this one!
This really was EPIC!!! My glutes are completely cooked but I'm so proud! Well done everyone, day three complete!! ✨✨
Yes Jemma - EPIC!!! I don’t recall ever sweating that much working and, glutes, and hamstrings 🤦🏾♀️🥵🥵🤯🤯. Now I don’t know which muscle group hurts the most after the three killer workouts we’ve had this week. 💪🏾👊🏾
@@yasminem6813 I know right?! Before doing Caroline's workouts I didn't even know how to really strengthen my hamstrings but you bet I do now! And well done completing day 3!
I love how straightforward the moves are, so I can really focus on form and getting the most out of the workout. The repetition really makes me feel I can nail each move too. Thank you so much for another awesome workout Caroline 🤩. Have an amazing day everyone.
I can certainly feel all of my upper body muscles after yesterday...but in a good way of course!! And I’m so much looking forward to today’s workout! I love working abs and glutes and I enjoy a circuits format! I think this will be a highlight of the week for me! I love the yellow and white colour scheme! Have a great workout and a lovely day everyone! Matthew
Hi Caroline...hi everyone! Just finished! Wow...that was hard! The hip thrust circuits were just so intense that, as you rightly said, Caroline, by the time you get to the sumos your glutes are already exhausted! I loved it great workout! Loved the abs circuits at the start and I finished with the weighted abs add on! So a nice symmetry with a 10 minute ab blast at start and finish! A really great workout...thank you as always, Caroline! Have a lovely day everyone! Beautiful and sunny again here today! Matthew
Hello Matthew, I too enjoy a good glute, hamstrings & abs burn combined with circuits 🔥 Caroline mentioned it to be one the of the hardest so far, let’s go!! Good luck 😁
Morning Matthew..hope you will enjoy this one..I will later..I am going to work now..have a nice day😁
You too Matthew , have an awesome workout as this is, enjoy it and a have great day!!!
Good morning Matthew, yes me too, I feel my upper body (and even a little bit my legs) but I'm ready for glutes and abs 🔥💯💛 Enjoy this workout and your day!
@@nikolinajosipovic7611 Morning Dear Nikolina ☕ we will smash this one after work 💛💯💛
Honestly I was scared at the beginning when I've heard that it's the most challenging glute workout, but finally I LOOOOOOVED it, my glutes are singing after this workout :D Thank you Caroline, you are amazing!
I was totally scared, too! Congrats for rocking it!
Caroline said the most challenging Glutes workout so far 😮😧. Now I’m really excited/nervous for this workout. I love upper body workouts and yesterday’s was tough 🔥. Legs and Glutes always takes it out of me. So many hip thrusts 😮?! Ten second breaks?! Tomorrow is going to be loads of fun for my Glutes 😩🔥. I’m up for the challenge 👊🏾. Have a great workout everyone!
Completed!: Caroline is brilliant. Glutes were singing 🔥🔥. Definitely the most demanding glute workout thus far but I throughly enjoyed it. Thanks Caroline!
Looking forward to this one in the morning. My legs are still sore from Monday 😊 thank you so much for everything you do Caroline!
Hi Ruth...hope you have a great workout! This looks like a killer! Hope your legs soon recover! Matthew
I'm still recovering from monday too, it hurts so bad haha. But we can do this💜
Mine too, still recovering! Have a great workout Ruth 😁
Hi Ruth, we are with you, all sore people in this community 😅
Agreed-I can barely sit down from Monday… But at the same time, I can’t wait for this one in the morning. 😀
Circuit training is such a fun challenge that leaves you feeling so accomplished! Abs + Hip thrusts + resistance band, I’m gonna love this one! Time to put in the work 💛
After Caroline intro I feel this could be most challenging Glute we ever did. We are ready. Have great workout Devansh.
Hi Devansh, circuit training is amazing! I love working abs and glutes so I'm really looking forward to this one as well, enjoy!
So true, Devansh! I’m really looking forward to this! Have fun! Matthew
Morning...Devansh enjoy this one..😉😁
Looking forward to this one….I think 😉😆
Live! Don't just Exist! Don't drag through life. Live each day as a Celebration!
Beautiful statement 🙌🙌🙌
You are the God's gift to the RUclips fitness community. I discovered you at a time where I was just tired of the misinformation, channels that constantly trying to promote something and making me feel like I should pay to feel good and be healthy and extremely clickbaity titles people always use to get more views. Working out was not fun anymore for me for the reasons I listed above and now, it's even more fun than before thanks to you! You have corrected a lot of information I thought I knew and made me enjoy fitness without putting full focus on physical benefits and changes that it brings. Overall, you made me have the healthiest of mindsets when it comes to my body and fitness. Thank you so much, Caroline. You really are an inspiration!
Hi Exe...so true! Lovely comment and very well said! Matthew
Wow I literally felt like a dragon during those really hard parts of hip thrust, I thought I was going to have to stop but I reminded myself of how far we've all come and I miraculously managed to keep going
Wow that was a step up! Always another level with the same weight. Thank you Caroline for making us believe that we can do this. Doing your workouts for over a year has helped change the way it think about my body. Before i thought that i needed to control it, whip it into shape, punish it. This would occupy so much of my mental energy every day. Now i listen to my body, love it and i am gentle with it. It is rewarding me with everything i always wanted and i have so much extra energy to focus on things that serve my goals and the greater good. Your ripple effect should not be underestimated. Thank you so so much 🥰
Hi Rachael...what a lovely comment! Beautiful words and all so true! Very well said! Matthew
Just completed day 49 of Epic 3 and must say this is my favourite abs session of all program! have been doing it after almost every workout throughout the series! astonishingly effective and simply perfect!
I’m glad to join you on epic 3 as I missed epic 2 because of health issues. Love working the lower body. Thank you for your dedication and always bringing new workouts 💕💕
Hi Thandekile...so sorry to hear that you have had health problems! I do hope that you are fully recovered now and so great that you are doing epic 3! Looking forward to working out with you on this fantastic series! Have a great workout and a lovely day! Matthew
@@matthewalmond4688 thank you so much. Not fully recovered but I’m getting better.
Hey Caroline,
Maybe you want even read this, but i really wanted to thank you. I'm still younger and I guess like many others I was driven by the desire to get thiner and look better from the outside, who I started to workout. But soon I stumbled over your channel and I fell head over heals for anything related to weights. Thanks to you and your channel I finally let go of the unhealthy body issues I've been carrying for ages. Instead I workout to be happy and feelgood. I love the vajbges I can see in my body through consistent excericising and of course to see my muscles growing (slowly but steady)
Thank you Caroline for 'saving' me and showing me the beauty of working out!
I love your content!
Thank you Caroline for incorporating abs in the workouts. You certainly heed our requests and we are so much thankful. The hip exercises here are definitely what I need and what I was asked to do during my therapy. So I am really grateful that this is part of the plan. Core, hips, and glutes are my weak points bec they are often neglected but needed especially for runners like me! I don't know of any trainers right now that know what we truly need than YOU! You are a blessing!
My entire body is feeling it from both day 1 and 2. Even my legs are feeling it on day 3.
I'm excited for these workouts, I find myself staying awake to see tommorow workout. ☺
Looks like another booty hurting workout🤪
I haven't recovered fully from Monday legs 😫
omg same I can feel every single nerve in my legs telling me to don’t move but I’m ab to workout🤪
I did a couple of your programs and stopped because I did all of the programs that were 30 min workouts. I was pregnant and then postpartum at the time and was short of time. Now, I have more time to spend and can do these longer workouts. My baby is now 1 and my son is 4. They play together well and grant mommy time for some self care (aka workout). I am so happy to be back doing your workouts. They are exactly what I look for in a workout. Feeling good! Thank you! Hurt so good:)
Again really looking forward to this one this evening! Yesterday's was amazing!!!!! I managed with my 15kg and 8kg! When starting with you I could only lift 6kg! I am super happy with my progress! Thank you so much! Love feeling strong and fit! Enjoy everyone!
Hi Dani...what fantastic progress you have made! That’s so brilliant to read! Your weights are great! You’ll love today’s workout...it burns...but what a feeling of accomplishment at the end! Have a lovely day! Matthew
I haven’t even gotten to this workout yet, and I’m already crying because of the hip thrusts.
Oh man, the thumbnail is too good! Looks fantastic, I am excited for more abs focus in this program. Thank you Caroline!
Hi Sandhya..me too...that abs circuit looks killing too! I can’t wait to do it! Have a great workout! Matthew
The fact that this is most probably first Epic when we have glutes circuits speaks for itself, circuits are harsh itself and when you include glute bands and heavy weights it becames a nigthmare! So proud to push myself and did it all, although i needed some breaks and i was nearly in tears bcs i wanted to quit. Ending every CG workout feels like nothing is impossible
the ab section is a mere distraction from what's to come. glute marathon! it was killer. thank you, Caroline.
😱🥵🔥 that was excellent 🤩 I'm definitely in a post workout glow. Thanks Caroline.. unbeatable 💪
This was honestly a mental challenge from the start. I can’t wait for my abs to become strong enough to do full sit ups etc (1yr postpartum). If you recently had a baby go at your own pace! If you can’t keep your tummy flat while doing abs then always to the moderate version! This is you vs you always remember that! As far as Glutes? Man I almost cried at the end ❤️😩 nevertheless I needs a tight booty so let’s get it! 😂 hope everyone enjoyed this training section!😪🎉
Hey Caroline, I just wanted to say that I’m so so proud of you of how far you’ve come, I still remember when you had 100 subscribers, and look at you know!!!
And the beautiful community that’s reading this, thank you, really!, you have all been there with me with your beautiful comments, every time I’m starting a workout, I read the comments, because it motivates me so much!. I love you all, and again Caroline, thank you thank you!!!!
Hi...what a lovely comment! Well said! I remember when Caroline had 100 subscribers too! Isn’t she the best fitness instructor imaginable....and as you say this community is just so lovely and supportive! Hope you are having a lovely day! Matthew
@@matthewalmond4688 hello Mathew! Everytime I’m staring a workout, I always look to the comments first, and I’ve found you in them with beautiful messages, Caroline indeed is wonderful!. I hope you have a beautiful day, cheers!
@@CHS20507 Hi...that’s so lovely of you to say! Thank you so much! Isn’t this community just so lovely! Matthew
Loved this - thank you so much Caroline. Already feeling the effects of day 1 and 2 - don’t know how I’ll go tomorrow! So delighted to be doing this series in line with your schedule. For other series I’ve done them in an ad hoc way - days here and there. This time I’m aiming to do the whole series over the 10 weeks. Your workouts are amazing!
Fantastic Gerry!!! Thrilled you are here joining me! And if life throws a curve ball and you do need to take afew days off, just pick up where you finished! I hope you have a smashing 10 weeks!!⭐️👊🏼
🤩🤩😍! I absolutely loved this and it was INTENSE! Definitely one of the most intense we have done. I really appreciated the pep talk and encouragement with the intro. That and the tips during really helped me to get the most out of each rep and this workout. I kept checking for 'knees out' and making sure I was slow and controlled throughout. I LOVED each circuit. Perfectly laid out with the repeats. All those 1/2 reps with the last circuit were complete 🔥🔥🔥!! The 1/2 rep banded squats were KILLER and a great way to end the last circuit. Phenomenal! Thanks so much Caroline! You're killing it..we're all killing it! Epic lll Day 3 ✅ ! See you all for Full Body Friday..can't wait!!😆
Hi Melinda...wasn’t that such a hard but fantastic workout! So pleased that you enjoyed it as much as I did! Hope you have a lovely day! See you for Friday full body workout...I’m sure it’s going to be tough! Matthew
Hey Melinda! Finally I found you in this jungle of comments! 😅 Sooo so happy to hear you nailed it! Well done! Isn't it amazing that Caroline released another Epic program! ✨🤸🏻♀️🏋🏻♀️✨🤩 I'm sure you smashed & enjoyed day 1 & 2 ... I did! Let's talk about today's workout ... to hear that Caroline recorded the intro a second time made me a little bit nervous 😉😆 ... the workout was top notch! 🔥🔥🔥 I loved the abs circuit at the beginning and embraced the burn while doing those hip thrusts and Sumo's ... just brilliant!
So happy to share another Epic journey with you - I always love to read your comments! Happy Wednesday! Enjoy your day! See you for full body complexes on Friday! 😊😘
@@monikakaiser1643 I got a tad nervous too when she said she re-recorded it😬! But at the same time was thankful she deemed it necessary to give us a little encouragement. Haha! I think I will be repeating that ab circuit in the future just for a little ab add-on. It was great! Nice job embracing the burn. That is a great way to put it. I surely embraced it too😆! I'm so happy to being doing another Epic series with you too. I always enjoy seeing familiar faces like yours! And it is nice to know I'm not pushing through alone haha! I hope you have a wonderful day today and tomorrow. See you Friday!😊
Looking forward to smashing this one! Have fun everyone. Day 3! Let’s GO
I just finished this workout in tears. Not because it's tough (it is!!) but because I did it. A year of no weight training and weeks laid up after a hysterectomy and I was sure I'd never be able to do this. I did and I feel great. Caroline, your presence makes me feel like I can keep going. THANK YOU!
Thank you, Caroline for re-filming the intro - that really helped me not to quit! 🤗 I loved today, tough, super tough, but loved the slow movements and the 🔥🔥🔥 cause, yeap, it does burn 🔥🔥🔥! Struggled with the summos, really hard to hold the weight, keep back straight and still use those glutes 🤣🤣🤣 but loved, I mean LOVED the banded walks and half reps squats! I used my 20 kg dmb 😍 have fun everyone!
Right from the intro, with CG saying it was her favorite glute workout because of the challenge, I knew I was in for a burner, and dang did we ever get one! Loved this! The hold & half reps did me in!
Oh yessss Gwen!! Massive well done Gwen!! 🔥🔥🔥🔥⭐️👊🏼
Came back to this today -- loved the ab burn & the glute burn was indeed wiiiild on those hip thrusts! My lower back got activated in the third circuit so played around with RDLs instead of the sumo deadlifts. :)
Came back to this again, but that second set really activated that lower back 🤣 the first two sets of abs + glutes were awesome those!
Almost gave me a heart attack to know that this is Caroline's hardest glute workout but so glad I came and completed it...
Definitely it was very challenging especially when my legs are sore from Mondays workout
Hope you all enjoyed the workout too...
Have a great day everyone, see you on Friday for full body workout
Hi Jenny...what a tough workout this was but you’ve smashed it and you should feel so proud of yourself! Hope you have a lovely active rest day and see you on Friday! Matthew
Well today I found out that I have strong hamstrings! Lol, that was ur HARDEST workout on hamstrings so far! INCREDIBLE!! THANK YOU CAROLINE!💜💙💛
Caroline, you are my role model. I want to be able to smile like you one day throughout a workout. Your positivity lightens up my day and makes me believe that I can do anything. I still do follow your workouts from EPIC2 for my daily workout routine as they are very useful advise everyone to not neglect them! I will be doing this workout tomorrow, sooo excited :D
Hi Yasmine...what a lovely comment! Beautiful words about Caroline and all so true! Very well said! Hope you have a great workout! Matthew
That new resistance band looked so hard Caroline ....my knees would have been stuck together...loved the workout thanks 💕
Absolutely loved the flow of this workout! What a burn right off the bat with hollow to bicycle crunch and it never let up until the very end! Short, intense and effective, all went by very quickly, loved, loved loved it!
Hi...I so much agree! I just loved the intensity of this one! As you say a great burn from beginning to end! Hope you are having a lovely day! Matthew
Super circuits today! My third round of EPIC III; my muscles are burning! Thanks, Caroline!
I chose to skip the sumo squat circuit… I do workout almost every day but I’m not ready for an entire Caroline workout just yet! Feeling the burn from that band though!! Thank you Caroline!
Amazing workouts aside, I’m loving the new vibe on the Epic III program; the colors, in the thumbnail clip on YT, the grey scale video with the colored clip in the corner, different music… Pop off queen!
This just became my favourite glute workout!!!It was not so easy but it loved it because it made me push very hard and to challenge myself
I was scared for my life and glutes after that intro but gosh right now I'm so proud of myself. This workout was a mental challenge and a testament to what you can achieve if you believe in yourself. Today I gained strenth but most importantly I gained confidence in myself and my capabilities. Can't thank you enough Caroline❤❤❤
Just finished and...wha...what just happened?!?!?! **cries in sweat** Sooooo good, but those hip thrusts were the absolute end of me, my glutes and hamstrings. Thank you Caroline! :)
Yeah... I had the same impression... what happened😂😂😂😵😵😵😵?... Hi Yasmin 🤗
This workout was amazing! To be honest I was a little scared to do this but I pushed through and finished it💪
Yellow is my favorite colour so I am super motivated to hit this workout, moreover, I have been Elevated to become The Elevated Girvanator. It looks intense but so we are, let’s do this, yes Caroline the challenge is on and thank you. 💪🏾💪🏾🔥🔥😘. Have a lovely day everyone.
Hi Wanzy...you too have a lovely day! This workout is so hard...but I’m sure you’ll smash it and love it too! Matthew
@@matthewalmond4688 will let you know once I am done. Thanks Matthew.
Me toooo! Yellow 💛 is favorite so I did get all excited seeing her outfit for this workout. Sunshiny glutes for the win lol!
The ab workout kicking this off is perfect. If it's at the end, I skip it, if it's an add on, I skip it. Thank you, Caroline, for tricking me into doing abs.
Hi Karen...I loved the abs circuit too! I actually really enjoy doing shorts abs add ons! I just enjoy a good ten minute ab blast! Have a lovely day and see you for Friday full body workout! Matthew
@@matthewalmond4688 hi Matthew. I will be there Friday! Trying to figure out my active rest day workout for Thursday. Always great to hear from you.
@@karena4718 Thank you , Karen! Always lovely to hear from you too! I often go for a long walk on Thursday active rest day...but this week I did my walk on Tuesday! I am on holiday with my wife, Rachel, in Norfolk, England. Today we will go to Houghton Hall which has nice parkland to walk around and an interesting sculpture trail! It’s fun to walk round and find all the sculptures! So very gentle exercise for me today! Have a lovely day whatever you do! Matthew
That ab circuit absolutely crucified me. The rest of it was so bloody hard - cannot believe I made it through but am feeling absolutely fabulous now… (until of course tomorrow’s DOMS kicks in 😩😂) I just know I’m going to get addicted to these training sessions 💙
Haha same! Omg so intense and so glad I did it 👊🏾
Actually dying after day 1 leg day and this!! Loved every minute of it!
Yess yaahooo I'm eagerly waiting this from last 1 hour 😃
Found these videos just by random searching.
I had used different ones for 2 weeks
This week I started the program on day 1 on Monday.
I appreciate how you mix it up every week, it keeps our muscles "guessing"
It not only works our body but our biggest muscle, Our Brains!!
Follow along videos is an absolute must for me.
My Biggest THANK YOU for allowing God to use you to help others!!
When caroline says it was one of the most intense work outs she has done - she doesn't lie!!! OMG my glutes were on fire! There was a lot of pain going on! Was glad to finish this one and look forward to rest day tomorrow!!
Thankful to have an Intense Workout and have a Good Sweat On in this Cold and Rainy Day we're having due to a storm. Let's GO! 🔥👊
Done. Bum & Hammies were on 🔥. Focused on keeping knees out with the band and it was Intense. Glad Abs exercises were at the start. Awesome workout! Thanks Caroline!❤️ Happy Wednesday!
That sounds pleasant. I wish there was some rain here in LA😩.
Hi Trish...we are due a lovely sunny day here...so I’m sure I’ll certainly get a good sweat on! So much looking forward to this! Matthew
Hi Trish, we have maybe our last warm and sunny day here in Germany 🤗 pa, attention with the storm 🙏 I wish you a lot of fun with this "stormy" workout 💛💯🔥
@@Jay41 yep, cozy weather we have. Enjoying my coffee and workout more. Just can't go for a walk. Hope you have a great workout! 😊
@@matthewalmond4688 Hi Matthew. Lovely weather you have there. You're going to enjoy today's workout as I did. Pretty sure we're going to feel it tomorrow. Have a good one! 😊
This one was a beast, I loved it so much! I'm probably gonna feel it tomorrow lol
This was the best! I’m 62 and did it which goes to show most can do it too. I lightened my usual weight and took a few things sloooww. Loved this!
Girl!!!! What a burn!!! My legs haven’t burned like that in a while! Wow!! I workout to every single one of your workouts. You are my fave!! I’m in the states in Louisiana! You rock!!! 💓💜💓💜
Omg! This workout was just as Caroline said: the most intense! 🥵🥵my glutes were on fire the whole way through! 🍑🍑🔥🔥but the post workout feeling is amazing! Thank you so much CG! ❤ if this was the first glute session of EPIC III can't imagine how intense yet brutally fun the upcoming sessions will be! 👊
Hi Jui...wasn’t this such an intense workout! I loved it...as Caroline says one of the toughest glute sessions she has done! Like you I’m wondering what will come in epic 3...I think we know it’s going to be challenging...but as you say lots of fun too! Have a lovely day! Matthew
@@matthewalmond4688 whatever you said couldn't be more true Matthew! My glutes were screaming with pain as well as happiness the whole way! 😂🥵hope you have a lovely day! 👊💜
This was as AMAZING as you said it would be! I loved it, the music and editing! It’s so good to have the EPIC music when you complete the work out. It makes me so happy:)
I tried this workout last year, but did not have a band and still could not make it through the thrusts. came back this year, no band but I'm glad to tell you that I made it through all the thrusts and squats. Gosh Caroline what were you trying to do to us? I'm super grateful to you, I feel so strong and proud of myself. thank you very much.
Good evening Caroline, only today I managed to do the third day of training, glutes and abs, exhausting training. I discovered this channel a few months ago, I think it is one of the best there is on RUclips. Caroline is very prepared, and despite being a man very often I can't make it to the end of training. I recommend it to everyone, congratulations again. Greetings from Italy.👍
Thank you Caroline! Can't wait to do this tomorrow morning 🤗
Just completed I had to stop a few times because my 2 year daughter thought it was fun to climb on me. Excited for tomorrow!
Who needs dumbells when you have a toddler! 😆
@@garyandsorina Yep! she was my dumbell for the hip thrusts 😂
When Caroline says its her toughest glute workout . Be prepared for hard work. My arms are on fire today morning I did upper body , but in a good way. Just loved glutes and ab workout .Looking forward to smash this too . ...have a nice day to everyone ..
@@MultiNoor13 just loved this.
Fantastic! Used my 35 lb dumbbell today for the first time ever. Always feel great after Caroline's workouts.
Hey Caroline!
I really appreciate your efforts for each and every video.
I started epic 3 yesterday.
Here's a suggestion- I felt that the timer should be a bit dark and bold like your other videos.
As it was not visible to me when I placed it on my table while working out.
Hope you'll pay heed to this😅
If you ma
Wow the thumbnail so beautiful, those colors 🌻🌻💛💛
Thank you Caroline for everything and making our lives so bright with your wonderful workouts 🔆💛💛😘
Hi Ambika...aren’t those colours just lovely! Lovely words about Caroline! So very true! Have a great workout and a lovely day! Matthew
Have a great workout Ambika & like you said, beautiful colours for today 🌻
@@matthewalmond4688 you too have a great workout Matthew 🌻🔆💛
@@iamdevanshkalra you too Devansh🔆🌻💛
Such a lovely comment Ambika 💛💐
O M G!!!!! What just happened??? I swear I shed a tear. That was epic.
Caroline is the only one that helps keep my now 58 year old bod in shape! I wake up kinda worried about what she is going to put me through but love how I feel and look after!
I am loving these beautiful thumbnails! 💞 My legs are still sore from day 1 but I know my glutes are going to feel great after this workout!
Hi Ana...I’m sure your glutes will thank you afterwards for this workout! I’m just about to start...hope you have fun! Matthew
Me too.I'm scared ti do this workout,my quads are still hurting.....I hope that today I won't suffer much.I'll workout later
I’m so excited! I finally caught up with the other workouts(epic 1&2, epic heat) and now I get to follow along with the group!🥳
I do wonder…..how to avoid lower back pain with all the squats? It’s quite intense pain sometimes es and just lingering other times… any advice?❤️
Definitely the hardest glute workout but I pushed through and made it. The tip in the middle of the screen was very useful and once again the graphics, colours and layout outstanding. Always a lot of creativity in Caroline's workouts and we all appreciate the time and effort that goes into this amazing free content.
My body is telling me to do this one tomorrow so I am swapping it with active rest day. I want to give this workout all my effort but sore glutes from Monday can’t promise that. Caroline is pulling out all the stops this week! Loving it!
Hi Alison...it’s a great idea to swap things round when you just feel too tired! It’s so important to listen to your body! This is a tough one but I’m sure you’ll smash it and have fun too! Have a great workout! Matthew
@@matthewalmond4688 it was a good decision! I smashed it! Will leave a comment for Caroline shortly although now she may miss seeing it!
@@alisonryckman7711 Hi Alison...well done...that was a hard workout! See you tomorrow for Friday full body workout! Matthew
@@matthewalmond4688 Psyched to do it! Such a great program and coach!
After all that hip thrusts and sumo...the banded squat walk and half squats seem to b the last nail on the glutes 😂😂😂
Fiery 🔥🔥🔥🍑😂
I love this.. Really amazed that how much she can motivate us to push through. I love you Caroline ❤️
Hi Gargi...wasn’t this a tough one...but lots of fun too! Some of this was so tough...but as you say Caroline is so brilliant at motivating us to push on through the burn! Have a lovely day! Matthew
Hello Mathew..I agree
This is so tough and yet one of her best glute focused workouts... 👏👏👏
She combined some of her best exercises together to create this gem. Hope you felt the heat 😀
Have a great day 👍
If this is the bench mark for glute workouts we're in for some banging booty sessions over the next 10 weeks! 💯👍✔️.
This definitely lived up to the intro😀🔥, push through we were advised and by lord you definitely needed to push to that next level of endurance by the end. Did we enjoy it? Of course we did ✔️✔️😀💯. Amazing workout Caroline thank you.
Oh yessss Philippa!! Well done!!! I am always cautious of saying that I really found this intense as it is so easy to make it a lot easier but I hope everyone really does that little bit more during the thrusts to get the most out of it! You sure did Philippa!! Well done!!!⭐️🔥🔥🔥
@@CarolineGirvan Thank you Caroline for reading my post and replying 🙂. Enjoy the rest of your day.
My glutes hurt just watching! Thank you for the motivation caroline! I'm still feeling it from day 1! But we gotta push through it! 💪💪
Returning 10 days later to this amazing workout again! I think this one will be in my rotation for a long time. ❤
Jesus wept woman!!!! I'm on 62% I just want my mum 😂😂😂
Katy, I totally wanted my mommy too. 😂 So glad I didn’t quit tho. I feel AMAZING and I’m grateful I can even do these workouts - at my own pace - which motivates me to keep pushing and age as badass as I can. We got this, girlfriend. In the words of Ms. Caroline, “Let’s goooooo!” 💪🏽💪🏼💪🏻
that is so funny, i just left a comment saying how, despite being a grown woman, this workout called upon some primal survival instinct to call for my mommy 🤣 i think its so funny how several of us had that reaction! i'm dead!!!!!
Caroline said this is one of the hardest glute workouts she's ever done, I'm definitely scared for this workout! Circuit training is always so much fun, enjoy everyone!
Hi Ria...yes isn’t circuit training always fun! This looks so intense but I’m sure we’ll all smash it and have fun too! Have a great workout! Matthew
Yessss, we’ll get through this Ria! All the best 😁
I noticed the exact same thing…I am like yowza this is going to be a good one ☝🏻
Hi Ria, I'm a bit scared too but we are all super trained so we will smash it and push trough 💛💯🔥 Enjoy it 🙌
waaaoooo Caroline, I do love your new background, just EEEEEEPPPPPIIIIIICCCCC
This brings a whole new meaning to the phase “ I worked my butt off”!
Hy Good morning im wery glad when i wake up and i see another brilliant workout waiting becos that now not a"rutin "this is a lifestile !!Great abs and glutes workout 💫👍Let'ts go absolutly myfavorit❤
Good morning Dear Orsolya ☕ Yes it is not a routine, every single workout is a gift and a surprise, so well thought and prepared for us 💛💐 Enjoy this great session and your day 💛💛💛💛
@@soleil0812Elli Hello Elli i whis your workout and your day was Brilliant😘🌼☕this is another level for loves hip trusths🍑
Morning my dear! An amazing lifestyle and excited to wake up every day for this 👊🏾
Well done for doing this intense Glutes and hamstrings 🥰
Good morning, dear Orsolya! Big well done on doing this one and pushing through! Awesome job! 🔥🍑🔥🍑🔥🎉🤩
As you aptly said training with Caroline became a lifestyle for me too ... doing 5 workouts per week, more daily steps and better nutrition! 😋🥑🫐🍅🍏 So happy to hear that you enjoyed yourself ... definitely a workout to keep in my favourites playlist for me too! Happy Wednesday! Wishing you a lovely day ahead! 🌞😎🤗😘
Hey Mora let'go i hope you enjoyed this hot session:)i whis your day was so beatiful and Sunny like this Epic 3🤗😘🌼
Legendary glutes workout! 🔥🍑🔥🍑🔥😉 It was super hard but nothing beats the feeling that comes post workout! Did the recommended add-on straight afterwards ... I love to do weighted abs! 💖 Heartfelt thanks for another top notch workout! ✨🤩✨
Morning Monika! Hope you are good!
Hard for me to wake up this morning and had to fight mentally to do this 😩
Started with Glutes activation and this! Mama mia 😂🤣 this was so intense, from abs to the end 👌🏾
Well done my dear for killing this one and the add on too!
@@mora-mora5655 Morning Mora! Same here ... for some reason I felt super tired this morning and pressed snooze twice! 🥱😴😉 But - Hey! - we showed up and we did it! 🎉🎉🎉🤩 Well done to us!
I'm glad to hear that you smashed it! Massive well done on adding more torture with doing 'glutes activation' ... you're a brave lady, Mora! 🔥🍑🔥🍑🔥😅
Let's look forward to a well earned rest day - nothing except my walk and stretching! Wow! We really need to rest & recover for full body complexes on Friday! 😳😆🤣 Happy Wednesday, my dear! Have a great day ahead! 🌞😎🤗😘
LOVELY day dear add_on completly happytime i feels like in friday session all of workout was toughtful hiptrusht are one of good ,,side effect are soreness another day but tomorow activ rest day and im planed chill cardio whit a big streching ,i see so helpfull for me in this case .I whis a wery Nice day😊😶🍳🥑🍆🥥☕🫖
@@orsolyatimeabejanhegyes5356 You're right with those hip thrusts ... such an effective exercise! Yeah! They inflict a lot of burn and make your glutes very sore! 😆🤣 I like your plans for tomorrow! Cardio plus stretching! Sound's great! Enjoy your well deserved rest day, my dear! 🧘🏼♀️😊😘
@@monikakaiser1643 😂🤣😂 you made me laugh about snooze button! I press mine twice then gave up pressing it haha!
I will do the add on later with unwind stretching as I didn’t have time this morning!
Yes we showed up and killed or this workout killed us! Hip thrusts with thick band just so hard omg and the hamstrings hold haha I tried to breathe to help haha. After the second circuit I thought it will be easier but I was so wrong 😅
Well deserved rest tomorrow and more sleep lol. Have a great day miss 😊
My favorite part of your workouts are your smiles !! It's hard not to feel energized and positive with you smiling so big 😂❤
Oh my god I absolutely loved this today! Never thought I’d get through it all but I’m so proud that I did!!! You rock CG xxx
I don't know about you all but I still feel my glutes from Monday..how it will be after today's session?!!😆😆
Mine too, my entire lower body & upper body feels so worked up! Let’s find out, I guess we’ll be fine 😁 Enjoy!!
😅😅😅😅 YES ME TOOOO!!! It will be hard to squeeze them again this evening but we are Girvanators 💛🔥💯🙌
ENJOY your workout ,your day you are awsome !!well done dear🍾🍀😘👏👊
Morning Nikolina! Ha, ha! I love your comment! 😆🤣 Thank you for being awesome and making me smile! 😉😄 I so much agree with you ... my glutes were so sore from Monday's leg day but as Elli rightly said - we're Girvanator's - we squeeze them again and push through! 🔥🍑🔥😆 I don't lie to you ... it was hard and the burn was real! But it's doable! I could do abs and hip thrust circuit without extra breaks ... but the third circuit made me suffer a lot and I needed to pause!
I'm certain you'll smash this one! You have to embrace the burn ... but you can do it! Happy Wednesday, my dear! Have a great day ahead! 🌞😎🤗😘
@@monikakaiser1643 You are so positive for the third circuit 😱🥵😅💛
Kudos to you Caroline, for completing this workout with such amazing strength and determination. I realized I have weak glutes and my other muscles were compensating causing pain and tightness in my lats and hip so I completed the hip thrust with a band and a 12lb.weight. I completed the sumo squats with 1 35lb. weight.
Wow this knocked the socks of me - did it this morning in the gym and only with 8kg - Caroline I am in awe of your strength and endurance !
well at first i was like ''ok no bulgarian lunges must be easy''.. now look at me growing in my own sweat... we love you caroline!!!
Why did I feel like balloons and confetti should have fallen at the end of this?!? Awesome workout!!!!
😂Haha! I feel the same Lisa! Nice job! See you Friday.