Hamstring & GLUTE Isolation Workout / Dumbbells | EPIC II - Day 12
ฝัง
- เผยแพร่เมื่อ 18 ก.ย. 2024
- Let’s isolate, activate and engage the glutes and hamstrings! This workout is really demand a lot from the glutes in particular... but focus on your technique!!
The timer will be on for 40 seconds of work, 20 seconds rest throughout however there will be points where we will hold or full etc during the 20 seconds rest instead to amplify the time under tension!
For this lower body session you will need a pair of dumbbells or 1 large dumbbell/kettlebell, a glute band and a chair for hip thrusts (or you can perform bridges on the mat if preferred).
LYING ABDUCTION
ON ELBOWS ABDUCTION
WALK ABDUCTION
SUMO SQUATS SLOW
SUMO SQUATS 1 1/2 REPS
SUMO SQUATS 1/2 REPS
SUMO SQUATS 1 1/2 REPS
SUMO SQUATS SLOW
SUMO DEADLIFT SLOW
SUMO DEADLIFT 1 1/2 REPS
SUMO DEADLIFT 1/2 REPS
SUMO DEADLIFT 1 1/2 REPS
SUMO DEADLIFT SLOW
PLIÉ SQUAT SLOW
PLIÉ SQUAT 1 1/2 REPS
PLIÉ SQUAT 1/2 REPS
PLIÉ SQUAT 1 1/2 REPS
PLIÉ SQUAT SLOW
RDL SLOW
RDL 1 1/2 REPS
RDL 1/2 REPS
HIP THRUST SLOW
HIP THRUST 1 1/2 REPS
HIP THRUST HOLD
HIP THRUST 1 1/2 REPS
HIP THRUST SLOW
STAGGERED HIP THRUST
STAGGERED HIP THRUST 1 1/2 REPS
STAGGERED HIP THRUST HOLD
STAGGERED HIP THRUST (switch side)
STAGGERED HIP THRUST 1 1/2 REPS
STAGGERED HIP THRUST HOLD
BANDED HIP THRUST W/ ABDUCTION
HOLD!
BANDED HIP THRUST W/ ABDUCTION
REVERSE CRAB
HOLD!
1 1/2 REPS CRAB
REVERSE CRAB
HOLD!
1 1/2 REPS CRAB
LYING GLUTE SQUEEZE
HOLD!
IN & OUT
PULSE!
SQUAT PULSES
FULL RANGE
1/2 REPS
1 1/2 REPS
Burnout! SUMO HALF SQUATS DUMBBELL THEN DROP TO BODYWEIGHT!!
Please go at your own pace and depth. Only lower to where you feel comfortable during the squat variations.
My glutes were on fire!! I am sure you will also experience this so long as really challenge yourself within the movements!! 🔥🔥🔥🔥🔥🔥🔥🔥🔥
Cx
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![Day 41 of EPIC | Hamstring and Glute Isolation Workout [HIP THRUSTS at Home]](http://i.ytimg.com/vi/6CKB57V3RIg/mqdefault.jpg)
I love the fact that Caroline takes the time to explain some exercises at the beginning. She really is amazing. Wow
Hi Yosi...yes I agree...I love listening to Caroline’s little talks at the start of each video. Always informative and just nice to listen to...I find the talks very motivating! Have a lovely day! Matthew
Yes! I loved that she took the extra time to help us to improve our form to make the routine that much more effective. Can always use the reminders...even if you've done the exercises 100s of times. I hear her cues in my head during the workouts then.
Yosi - yes she is awesome. For me it also helps with body posture especially when sitting for long periods at a desk.
Holy CRAB!!! 🦀 Those burned! My legs were shaking like a chicken by 75% through!
@@Hannah-hr6wc Those were sooo tough! So hard for me to even lock that one out single-legged...let alone hold it!!🔥
Hi guys! Just a reminder not to skip ads! Its the only way we can thank Caroline for all this amazing workouts!! You may play these ads while doing warm up 😊 we’re so lucky to have her, isnt it? 😊 happy workout everyone!! 🥰
Hi She....really good point and important! Yes please everyone let the ads run. I often let ads run in the background with the sound off while I write comments too...so I hope that gives her a few extra views! Matthew
Exactly, I let the ads play too while getting familiar with the exercises or the workout. And we are really lucky to have her (:
I always let the ads run while I am getting my weights and mat all set out!
Hello & morning ☕️☕️... (where applicable😄) I don’t know how ads are functioning on YT, if they support Caroline I am totally on board with letting them play, especially because, compared to other channels I used to follow, there are no ads in the middle of the workout! Here the ads are playing only in the beginning, which really makes a great difference! It was very annoying to have to stop in the middle of a workout even to skip the ads and move on😖
@@irinaandra8080 Hi Irina...yes I agree. That's because Caroline sets the ads like that to be nice to us. Some TH-cam instructors put the ads in the middle of the workouts to force you to watch them! Caroline simply wouldn't do something like that because we - her followers - always come first to her!
Well , when I've started my fitness journey , I always thought that it's all about getting that model type body , snatched waist , Kendell Jenner legs , bubble booty but when I've started Caroline workout I realized that workouts were never about being an model , it's about getting stronger , working hard to get that amazing feeling at the end , and getting a healthy life that every single being on this earth deserve . Thank you Caroline
Hi Aradhana...great comment! You are so right! Fir me exercise is all about positives...feeling stronger and healthier, finding out what new things you can do...and having fun! It will change your body shape...but that is a bonus! Matthew
One of what life is all about! Nicely said
@@matthewalmond4688 thank you
you are so right, it is amazing how her workouts make you feel, while i am not using as heavy weights as Caroline, I am slowly moving up and feeling so accomplished after every milestone
All of those people get that look from doctors not from killing it at the gym.
Anyone else on “vibration mode” on The reverse crab??🤣🤣🤣 thank you, Caroline, for motivating me to be my best version❤️❤️
I feel like Ron Weasley talking to Harry Potter in the Prisoner Of Azkaban - “...you’re gonna suffer, but you’re gonna be happy about it”.
[We’ve got this, fellow Girvaners!]
Hi Devansh...yes I’m sure it will burn but will be fun too! Have a great workout! Matthew
Finally a fandom name
girvaners 😂 thats kinda cool i like it 😂😂
I just finished with the workout, and I’m so dead. The Hamstrings and Glutes witnessed the real burn 🔥 I managed to go with 20kg and the body weight exercises were killer! Loved the burn and the fact that I’m walking like a duckling 🐥
@@matthewalmond4688 Thanks, you too!
Do you hear those synchronized screams ? Well, it is my gluteus Maximus , minimus and medius crying in unison . Quads and hamstrings join in from time to time too. This is sooo satisfying to do . Thank you , Coach .❤️
😆😆love this!! Sounds like you had a brilliant session so well done for focusing!!👊🏼😁
Hello bodhi, well done!! If it means my whole butt burns... We are alike💪💪✊
Can we appreciate the amount of effort she puts into each video nearly very day. Thanks Caroline :) Also an idea for the future could be some sort of live stream workout but, keep doing what your doing!!
Hi Jess...yes Caroline just works so hard to make these videos so brilliant! A problem with a live workout might be that we are such an international community. Some would end up with the workout at say 3 am, so might feel left out! Just a thought! Matthew
@@matthewalmond4688 Agree with Matthew. For all we know people following Caroline may come from as far east as Japan / Asia Pacific and on to the USA on the other side of the globe. Will not be fair for others to miss live streaming due to time difference as well as jobs / personal commitments.
@@matthewalmond4688 Yeah, I totally agree, just an idea for the future but she should keep doing what she’s doing as she is inspiring so many people!!
@@matthewalmond4688
Hi Matthew
You are Correct !! About Timing
Also
My Gym doing livestream !!
I only did one ! As not suitable if you have a busy life
And end up missing out !
They also sent On Demand
Videos to me !
I Do Caroline’s only instead !
Better Quality in Everything for Me ! We can keep and use
At any Time ! Have good Day 👀👀👀🏴💆🏼♂️☑️🌈
Hello Jess!! Thank you for lifting, pulsing, holding, sweating, groaning and smiling with me!! 😆 sometime maybe in the future I would love to! Cx
My bum has gotten much rounder since starting epic 1 and that progress really pushes me to get through these lower body ones! KEEP UP THE GREAT WORK EVERYONE! even if you don't see physical progress, just know you are doing something more than what most people do to keep yourself health! Stay strong💪
After epic 2 is over caroline can you please make a video about how you started your fitness journey and what you have learnt and everything in between ❤ you are my one true fitness queen 👑 I would really love to see how you started, what inspired you too start working out and what have you learnt in all these years while working out 💕I hope you take my suggestion into consideration 🙏and thank you so much for keeping us all fit and healthy 💪
Hi Navya...have you seen Caroline’s Q and A video that she did just before epic 1? She gives loads of really interesting and useful information there. If you haven’t seen it, it is well worth watching! Enjoy today’s workout and have a lovely day! Matthew
What a beautiful comment! And Caroline indeed is the fitness Queen 👑 Hope you have a great workout!
@@matthewalmond4688 yes I have seen her q and A video she definitely gives a lot of information about herself and fitness related but not how she started to workout and her own personal fitness journey...she really inspires me and I really want to know what inspired her to start working out? Her progress over all these years? And things she learnt along the way...she is most honest and real fitness TH-camr I have seen and she is really is a Queen to me...so I really want to know more about her
Hi Navya...this is a lovely comment. Yes Caroline is just open and honest and this comes across so much in her videos. She started her channel with no thought of it becoming big or with any sort of commercial idea...but simply to help out her friends with workouts during lockdown. I like to feel that even though the channel is now so big it is still the same. She is still helping her friends...it’s just that now she has a lot of friends! Like half a million of them! Have a lovely day! Matthew
I know this is a very old comment but I completely agree! I’d love to hear her story!
Does anyone else feel that there is something so motivating about starting the second workout of the week on a Monday? Feels like you're ahead of yourself before you've begun. Loved this one as always! 💪👏🥳
This is so true psychologically. Where as epic 1, hiit on Sunday was classed as the last day so although we are doing exactly same days, it has a different feel 🙂
I used to go every day in gym before Corona Virus... but I i couldn't imagine having these results with youtube video...I swear guys, it really works! My glutes get firmer every day and my back has a beautiful V shape. Thank you Caroline, you have to be very proud of yourself and your gorgeous community!👏🏻👏🏻👏🏻👏🏻
Yesterday's hiit was the most enjoyable workout I've ever done🙈
And glutes are my fav part of body to train so Absolutely ready to get the heaviest dumbbell and train harrdd🐣
Your glute workouts are the only one that make them sore for the next 2 days lol
Day 11 smashed now ready for Day 12🐾
Hi Manvi...yes every workout is just so good!! Have fun with this one! Matthew
Excellent Manvi!! I hope you felt it deep in those glutes and hamstrings!! 👊🏼🔥
@@CarolineGirvan yessss the glutes burned like helll😂
but I just love that feeling lol
Yesterday's HIIT had so much leaping in the air that in the end I was thinking of giving up; i got through it though. What I want to know is how you can kick so high in the air without falling forward. Last time I jumped like Caroline, I landed on my back. From then on, i was afraid of kicking any higher. I do have a goal of accomplishing a handstand
@@leohuo4263 I feel like you can start kicking slowly at lower heights first and then slowly proceed to going higher, then doing the same move at a faster pace. This way you'll get there. Practice it on your rest days if you get time!Also in such moves don't try to copy the intensity of Caro as she's a beast as you know😆All the best!
Not going to lie. I almost didn't do this today. But, then I did - and so happy I DID! Thank you for being YOU, @CarolineGirvan ... your spirit shines through these videos and keeps us going another day! And another day... and another day ... :)
Caroline I have visible abs now because of you! Every day you say “it’s only as hard as you make it” and I remember that showing up is really only half the battle. The other half is pushing myself to give my all in every workout. Thank you for inspiring me 💜
thank you so much, caroline, for making us feel strong and proving to us that we are capable of pushing ourselves (in the words of coach greg) harder than last time. as an ED recoverer, your workouts consistently remind me that we are more than the number of calories we eat, and that regularly working to improve yields results, no matter how slow-going it feels. thanks again!!
Hi Lauren...lovely comment. Working out should always be a really positive thing...focusing on new things that we can do, building strength and having fun! Matthew
I wonder what coach Greg would think of Caroline. He'd probably love her
Coach Greg would love Caroline as much as he loves his anabolic French toast . 😂😂😂
Never have I ever had a tremor that originated from my booty muscles and reverberated through the rest of my body!! This is next level booty right here. Thank you ma'am!!!
My original post was 2 years ago .. 04/10/2023 and i'm still here with ya girrrrl!! You have changed my body and changed my life. Hope to see you soon. I can't wait to work out with you in real time again!
Caroline G. is the only fitness coach here in youtube that teaches us right way of performing exercises. That's why we love you so much 🥺💖
Hi Ruth...I so much agree! Caroline’s instruction is just so good...technically perfect but interesting and engaging at the same time! She is the best TH-cam fitness coach by miles! Have a great workout! Matthew
Truth ! I wasted years doing glute bridges . Never felt any burn . It was so easy Peasy . Caroline explained pushing out knees as the right thing to do while doing glute exercises on a video , tried that and I was shocked . It engaged my glutes instantly and my legs were shaking . Can’t thank her enough .
Hi Caroline...no one does a glute workout like you and this looks like a brilliant one! It’ll be good to get my glute band out again! I’m sure it’s going to burn but will be fun too...I’m looking forward to it! Thank you, Caroline, as always! Have a great workout everyone. Matthew
I agree with you, this is a burning workout! Have a great session!
Best of luck Mr.matthew we all are gonna smash this workout 💪
Happy day and i whis you feel great sure i have sore after this ,i thin you too😄
Hi Caroline...I really enjoyed this one! I loved the body weight and band moves...the crab exercises are so intense! And I love working with the glute band!! Another superb, intense workout, full of variety! Thank you so much, Caroline, for all the effort you put in to making these videos just brilliant! Matthew
@@matthewalmond4688 Hi Matthew, absolutely agree with you!!! Each and every workout of Caroline is just exceptional!!! She is very brilliant!! I am sure this workout will be a fun to do!! Have a lovely day!!
Thank you Caroline you are the best!🥰 There is a variety of fitness channels on youtube which is so great, different approaches, different styles of working out, different energies, but from them all I prefer you and you are the one I like the most since I first discovered your channel in March 2019! Can't wait to burn the glutes and hamstrings, and the reverse crab looks so interesting!! Thank you!💞
Hi Cornelia...what a lovely comment! Yes, Caroline’s TH-cam channel is just so good isn’t it. She is such a brilliant instructor! I think we are all addicted to her workouts! Matthew
this workout is amazingly deceptive. First, she has no shoes so you think this will be cake. Second, she makes everything look so easy and graceful. Third, doesn't appear that she sweats and is just gorgeous. Fourth, she doesn't need much time to rest between sets. i had to pause for a bit more rest time toward the end of the workout and i don't look as graceful. All kidding aside, thank you gorgeous Caroline- this was one of my favorite workouts!!!! great mix between band and dumbbell and bodyweight.
Dear Caroline 🌸 I loved this work out and the format 🌸 thank you for taking your time to structure these workouts for us in the most exciting way as always 🌸 during a time of turmoil all over the world , it is nice to have structured workouts and routines🌸 your helping a lot of people :) more than you know 🌸 may god protect you and your family for all the good you have given us as well 🌸
Time flies with Caroline workout, no one day is boring. I had done Epic I and now currently I am doing Epic II. Sometimes the duration of the workout seems long but once I am into it, time just goes by so quick. Enjoy her workout everyday. My conclusion is Caroline provide high quality and effective workouts. After epic I, I am able to lift heavier, able to do more workout variations and more confidence on myself. Thank you Caroline, you help me in my fitness journey.
Caroline save us in these difficult times..her workout is the bright spot of my day and to all of you in the community,thank you🥰😊
nikolina josipovic She is a bright spot in my day also and my best to you 🥰😊
I absolutely loved this work out!
The crab position had my legs shaking like I was in a freezer lol,
It was painfully amazing. I have noticed that my strength has massively improved in just these couple weeks.. I’m so glad I’m part of this Epic II!!! Thank you so much Caroline... you are the best and helping me be my best ❤️💕❤️💪🏽👏🏻😍🏆🥇🥇
Thank you, Caroline!👏🏻🙏all the best to everybody!Let’s enjoy!🌟
Hi Meli,thank you so much,this will be intense for glutes..enjoy Meli😁
Hi Meli...all the best to you too...and enjoy your workout! Matthew
@@nikolinajosipovic7611 Hi Nikolina! Thanks, it was very good, sore already! Enjoy yours! xxx
Exclusive workout, Caroline 🤗! I love it! And I love the colours ❤️🤛
Hi Pepa...nice to see your comment! Have a great workout and a lovely day! Matthew
@@matthewalmond4688 thank you, have a nice day too 🤗
I cannot believe the difference in doing Epic 1 and Epic 2... it was all training ground for this magnificent wonderfulness 😂💪🏾. I am thoroughly enjoying Epic 2, and I looooved this workout today...so much variety in Caroline’s workouts...simply amazing and I no longer workout with anyone else after finding her....💪🏾♥️
Epic II day 12 done ✅
Glutes on fire! Glutes on fire! 🔥🔥
I must confess my buttocks were activated before I even started this workout - clenched and quivering in anticipation for what Caroline had in store for them 🤣😅 and she did not disappoint!
The gluteal muscles were attacked, umm I mean worked 😆 from every angle.
I loved the tips on form and little demo at the beginning, that was super helpful. And I used 10kg in each hand to match Caroline’s 20kg - definitely getting stronger! 💪
Omg I died .. my legs are shivering and I am covered in sweat ! Thank you Caroline
Congratulations to everyone for another wonderful session under the belt. Looking forward to tomorrow. Have a nice day everyone.
I loved the pace of this workout. It really allowed me to be able concentrate on the moves and ensure quality reps. This one is a sure keeper!!
Absolutely Lydia!! If you ever want a session on glutes and hamstrings, a good one to save!! Excellent cx
Wooohooo! Good luck to everyone on todays workout! Caroline thank you for making us physical and especially MENTAL FIT during the lockdown!! 😁❤️
Hi Nika...great comment...I so much agree...physical and mental health so often go together and these workouts are so important during lockdown! Matthew
That reverse crab was SOMETHING ELSE 🔥🔥🔥currently sat massaging my poor legs! What a great workout and layout!!
So I gave this one a go last night with less motivation than usual - I’m so glad I did as I actually really enjoyed it & despite not having a resistance band I continued. I’ve woke up this morning and can already feel the places this has worked I’ve not worked before with glute / lower & upper legs - I’m so pleased I carried on when id thought it wouldn’t be for me! Thanks @CG & thanks to everyone in the community for keeping on helping me stay motivated! ⭐️
Hi Caroline and everyone , waiting for this as always it will be tough and challenging .lets go and do your best...
Hi Monica...yes I’m sure it will be tough but fun too! Have a great workout! Matthew
Just finished it .Holding reverse crab was challenging but did it . Enjoyed it and definitely feel the burn afterwards..thanks Caroline .🙏
@@matthewalmond4688 yes definitely I enjoyed . After doing reverse crab simple move moving legs while lying on stomach is challenging .As always it was great glute workout .Enjoy your workout . Have a nice day
OMB! (the B is for butt)This was awesome! I had to pause a few on the crab hip thrust, because I thought I was going to get a Charley Horse in my hiney😳😜🤣🤣 As a trained dancer, and side note, please when doing the plié, please rotate only to where your hips allow, do not hyper rotate out, as your knees will give you grief. Keep pushing team.
Thanks for the tip Amber!
This was so tough and amazing! Hip thrusts kill me every time 😂 last Friday i got 2x 7.5 kg dumbbells and it makes me so excited to use them, i started around last September with 3kg 😱
That is awesome Elena! You have made a lot of strength gains in that time!! Congrats!😊
@@melinda5610 thanks! You are so kind ☺️
Sweet Caroline... that's an amazing workout 🏋️♂️. The music was fantastic. I felt like dancing 💃 that 20 sec rest time!! The first time i looked at the % it was already at 97%!!!! TIME flies by so fast with an amazing coach 😉. Can't wait for tomorrow.
You have no idea how much you have helped me and how strong I have become. I wanna thank you kindly for helping us mentally and physically. You’re amazing! ❤️❤️
This was so good. Almost didn’t finish it but I’m happy I did. If you have to decrease the weights in order keep proper form to finish, do it! You’ll feel great at the end. Thanks Caroline!
today's fit is so calming
yes, focus on the movement!
Can not wait to do this when I get home from work. Will be posting when I finish 💞💞💞
Me too 😊
Excellent Cynthia!! I hope you enjoyed the slow and intense movements!!⭐️👊🏼
Loving the berry outfit ❤️stunning colour! Great 🔥 burn on the hamstrings today 👊🏻
I'm totally loving her outfit color combo today too. Making me want to go shopping for the same combo😂
@@melinda5610 same I love a lot of her combos but today’s is so different - I would love her fitness wardrobe, thought I had an an obsession but don’t think i have seen Caroline in same outfit since following her beginning first lockdown 😂
Loving her sessions and seeing great progress, hope you are having success too - I’m sure we are all super grateful for Caroline - what a legend ❤️
@@annagriffiths717 I am also seeing great gains and having a lot of success with these workouts. Loving it all! She has definitely set the bar really high! I'm thinking anyone in the future will be a disappointment in comparison to her. Haha!
@@melinda5610 💯 % agree, she’s the best I have found on TH-cam - sticking with her 💪🏻👊🏻 enjoy your workouts 😊 Anna 🏴
I'm pretty sure my glutes and hams are going to be very happy tomorrow is an active rest day. That was brutal... in a good way. I loved EPIC and completed it about three weeks ago. Moved right on to EPIC II. I'm determined to my strongest ever, even though I'm in my 50s.
My glutes are ON FIRE!!! 🔥🔥🔥
In the comments of Friday's workout, I suggested how helpful it would be if you gave a quick explanation of some exercises in the beginning so that we know that we are hitting the right muscles and getting the exercise right so I was so excited to see a quick explanation at the beginning of the workout!! 🏋
Hi Paula...I know...Caroline really does read our comments...and then she acts on what we say! This is fantastic from someone with such a large number of followers. She really is so attentive...and treats us all as important individuals! Have a lovely day! Matthew
Amazing workout Caroline, and to everyone doing this program "you will totally smash this,mate" 😁
Hi Everleigh...yes let’s smash this one! Thank you...have a great day! Matthew
@@matthewalmond4688 Thank you, I hope you have a great day as well❤
On vacation, but still doing the workouts! I don't want to miss them. Yesterday I had to modify so I didn't disturb other guests with jumping, but today I can go full strength!!
Awesome dedication!! 👏
Had a headache before starting and really not motivated to workout today. I did it anyway... still have a headache but I’m done ✅ and one more workout away from being my best self. Discipline isn’t built when things are easy
The explanation at the beginning was very helpful. It made me watch my posture even better. Nice workout, loved it :)
Thank you Caroline you are the best!🥰🥰👏
Excited TO DO it feel the burn in the glutes and the hamstrings. will keep the tension in the glute band.THANK YOU CAROLINE
Excellent Brindha!! Hope you had an intense session!👊🏼⭐️
Caroline, you have been such a gift to my mental and physical health. I make a 45 min. to 1 hr. a day with your workouts a gift to myself.
i'm weirdly scared of the 1 1/2 reps but i love the burn so much
Oh yessssss Neena!!! 🔥🔥🔥
I noticed that Caroline put what time the actual workout begins but I think it’s important to listen to the explanation at the start. Much appreciated Caroline 🙌🏼🙌🏼
Another brilliant CG workout! I love the relief when the finish music comes on at the end. Great having beeps in the stretches to tell you when to change as I've usually got my eyes closed 😁
I love the variety of hip thrusts in this workout. Hip thrusts are said to be one of the best exercises for the glutes. Thank you, Caroline! Hoping to see more hip thrusts in the future. Let's get those gains 🍑
Exactly, there’s a lot of versatility to the workout/s. Hip thrusts and the holds, are gonna burn! Have a great workout.
Hi Jessica...have a great workout...I agree...hip thrusts are a brilliant exercise! Matthew
I always think “oh yay, hip thrusts, this is going to be easier!” Nope, burns way more than squats or lunges! 🤪
My favorit its plye squats i feel working inner thigts too.
All I can say is 🔥🔥🔥🔥🦵🦵🦵🦵!! Smashed it. Have a great Monday people. Walking around now like im drunk from the legs up lol. X
🤣! My legs are still in shock..haha..all posterior fatigue so they are so confused.
@@melinda5610 🤣🤣🤣🤣 thats too funny lol
Honest (and subjective) Review: Difficulty 7/10, Enjoyability 6/10 (In my opinion there was a little too much repetition)
I'm like 59kg 173cm woman and I burned 424 calories. Average from the Epic II workouts is 500 calories
Thank you so much Caroline, these workouts light up my life xx
Hi Anna...I actually really enjoyed the repetitions...I think glutes respond well to high reps! Matthew
Try heavier weight! Definitely harder when you use more weight 😉
Hello Anna! Thank you so much for joining me! It is difficult to plan a workout with so many exercises and it’s not always optimal. I have spent nearly an hour doing solely nothing but chest press variations before!
In regards calories, it won’t represent your work. Infact, the heavier I lift, the more rest there is and usually less calories!
Difficulty is up to you... it’s up to you to make it challenging. I know it is challenging if you have only lighter weights but if I did this entire workout solely bodyweight, I’d feel it big time! Focus on how you do the movement, the depth, the height! Cx
@@CarolineGirvan thanks Caroline! I can totally understand that, the purpose of the review was kind of just to give people a sort of idea, even though it’s totally subjective. I still really enjoyed and worked really hard (I used 21kg). 7/10 for your workouts is like a lot of pain, I’m using it as a comparison to the full body one on Friday where I nearly died (in a good way) or the HIIT yesterday which would be a 9. Thank you so much for all your hard work!!’
😆excellent Anna!! You obviously train hard!! Well done and hopefully you ready for an intense upper body session tomorrow!!💓
Can't wait to do this workout today !! Love the use of glute bands too💚
I love bands too for bridges. I find bands work better then weight for me.
@@ajaj598 Yes me too , I love bands for glute bridges and they are also a great alternative to weights sometimes!💚
Thank you!! My pregnant body is feeling strong and amazing.
Woohooo..!!!! This def looks a real burnout!!! Glute & hamstrings will be on 🔥🔥🔥🔥🔥....let's go!!!! 👊👊👊👊👊 😆😆😆😆😆
You are so right Susiana!! You’ll love it!!👊🏼⭐️
I’m on day 12! I feel so motivated and having a plan to stick to everyday has kept me disciplined! My husband is so proud of me and I am too! Honestly thank you so much for these Epic workouts ! I am feeling more confident in my skin! At the end of every workout when you smile and wave I always say out loud man I love this woman! Hahahah thanks Caroline ! God bless you ❤️❤️
This was so good; the time just flew by. The extra advice at the beginning was really helpful too. Although not 'pure' repetitions I did really enjoy doing lots of similar moves to maximise the burn - never thought I would say that; however Caroline has converted me.😂
Wonderful workout Caroline!! My goal for Epic 1 was to build upper body strength as I always focused my training on legs. Now for Epic 2, my goal is to build mind-muscle connection with my glutes, and continue to strengthen my core. Epic 2 has been perfect so far, I feel like you have read my mind! :)
A little bit more of Caroline's plie squats and we're all gonna be joining the Bolshoi ballet dancers! 😂😂😂😂😂
That was an amazing workout! Thank you! 💜
😆😆😆⭐️Way to go Eva!!!
This is probably the first Caroline Girvan workout I’ve completed without taking a single break. I used a 50lb Dumbell and kept up with her the whole time. There’s something awesome about working out with her than in the weight room at the gym. ❤ Thank you Caroline!
Cada día que pasa siento la fuerza que EPIC I Y II me da así que no quiero parar, a darle con todo. Saludos amigos 😉💪🏆🦸
Igual yo. EPIC II ! Me encanta
¡Hola Marucita! ¡¡Tan feliz de que entrenes duro y te diviertas con tu entrenamiento !! 👊🏼⭐️
WOOOOOOWWWWWW GRACIAS CAROLINE ME MOTIVAS A SEGUIR ADELANTE ERES MI HEROÍNA, TE QUIERO💕✨🦸
Mondays are one of my days off working out, but I’m so excited to do this one tomorrow! Love training glutes. Have found by working on my glutes my overall performance in squats & deadlifts has massively improved!
Hi Harri...nice to hear from you and have a great workout when you do it! Beware the body weight and bands exercises...you think they might be easier than the weights ones...but if you do think that you're in for a surprise. Have a lovely day! Matthew
@@matthewalmond4688 hey Matthew! Hope you are well? Oh absolutely- I never underestimate any of Caroline’s workouts- the previous glute & hamstring one from EPIC 1- the band/ hip thrusts section of that kills me every time! My band is super tough, and that paired with the heaviest dumbell I have (about a 12kg) burns like crazy!!! Can’t wait for this one! How did you find it?
Hi Harri...tough but fun is how I would sum it up! Matthew
Thank you so much Caroline you build us I have much confidence in the gym now... God bless you .. Following from Johannesburg in South Africa..
Thank you so much Caroline!! You are offering something no one else is here. I really love exercise but lockdown has got in my head. Having this plan all set out for me is everything, its EXACTLY what I need. I over trained in the last lockdown and made myself ill, but I am sticking to your timetable religiously, looking forward to my proper rest day :) . Thank you. The workouts are great, hitting my whole body, pushing me out of my comfort zone, they feel hard even though I am home. You are a gift! How amazing that you have done these two epic programmes for free. You are THE best thing to come out of lockdown this time for me. I shall tell everyone about you. Sending you so much love
this is going to be the first thing I do tomorrow morning, I can't wait!! I already feel the burn omg
Excellent Allison!! You’ll love it!!👊🏼⭐️🔥
Oh the burn 😍😍😍 loved this x 🙏
Hi everyone! Lets smash week 3 together!
Omg yesterday was sooo soo intense but yay we all killed it! Can’t wait to do today’s glute isolation and not feeel my glutes for 2-3 days😅!
We all love u caroline!
Have an amazing workout everyone !!
Hi Sowmya...hope you have a great workout too! This is a good one! Matthew
Still feeling the high from yesterday's workout!! Haha! Hope you enjoyed this workout and you felt the burn!!
@@melinda5610 yess omg! I cannot feel my hammies anymore!🤣
Everything about the way you guide and mentor us through these sessions is so pleasant, it gives me a wonderful feeling that I can accomplish so much.
Rick Hook one of the best things of working out-applying the accomplishment to other things also.
I overflew the exercices, what a treat after yesterday's dastardly HiiT🤸♀️❄☃️👌👍
My, my, my,....I won’t be able to walk tomorrow... lol loving Epic 2....I can’t wait to send my progress pics from the beginning of Epic 1 til now! 😘 thank you, Caroline! You are always crushing these workouts and you are an absolute gorgeous “beast”!!! 😆❤️❤️❤️
Day 12 done! Ya HOO! Definitely feeling the glute BURN!!!! So good! THANK YOU!!!!!!
I had to use 2x 8kg for most of this as I don’t have any weight heavier than 8kg so it was a bit awkward holding the two of them for the hip thrusts. Really felt I perfected my sumo squats today so thank u for the little demo at beginning. I think they are so important every now and again in case one falls into bad habits. I struggled with the reverse crabs after the holds lol but over all really enjoyed it today and can feel it already on the glutes so thank u 🙏🏻🙏🏻❤️❤️
I was well out of my comfort zone in ysterdays hit work out so it was lovely today to do this workout. Moves I'm familiar with and this did not dissapoint. What a burner...especially the glute squeeze..thank you 💕
Those glute squeezes were tough! Great to really finish the glutes off towards the end.
@@melinda5610 definitely feeling it now 🙂
@@jennyfrost2657 Me too! Haha. I think I will be for the rest of the day!! 👍🏻
I've been doing home workouts for over 5 years and I must say that this may be the best one I've ever done. The burn was insane and I can't believe the amount of pain I've felt during those hip thrusts. I'm scared of tomorrow and the soreness that's coming hahaha. I LOVED IT!! Caroline I am definitely going to do more of your workouts, you have a new admirer for sure!
Great workout as always and find the extra explanations at the beginning really helpful in get the most form it.
Thanks so much once again - these workouts have been a godsend while on vacation.
Thank You Caroline!
Lovely start to a Monday! Good morning everyone... xxx
Can't wait to do this tomorrow!!
😍💪❤️ It's almost midnight here in México. Good night for me and enjoy the workout to the rest
Excelente!
This was a great one!! I’m so happy I found Caroline. She has brought back the motivation that I was loosing after living in Covid world for over a year. And also contributed to my motivation to kick my drinking habit to the curb. Light amongst the darkness ❤️
Well done 😊 Caroline's EPIC I program actually helped me kick my habit of drinking secretly at night too, I was able to replace it with the high/endorphin rush after finishing these workouts in the evening. so I was really happy to see this comment haha. Hope you're doing well💫
training the glutes is totally fun but painful at the same time! *just embrace the burn*
Hi Neena...yes a good burn here...especially on the body weight and band exercises...but good fun too! Have a lovely day! Matthew
Those plie squats.... After the sumo..... Whew.... It's only an hard as you push it.... Thanks once again Caroline... It was great start to my early day....
I just sat down, and all I say out loud is, "WOW!" Thank you again CG! :-)
YASSSSSSSS! Loved this one - my glutes, hamstrings and entire lower body say “HELLO & THANK YOU!” - honestly would be lost without your workouts in these times... sending you a million trillion thanks today and every day, Caroline. Blessings from Canada
Good morning Caroline and all Team i whis ewerybody enjoy this workout and dont give up !!!caroline knowing to do ,,we can to do just imagine ,,.Nobody not perfect just limited edition,,.
Very different to what I'm used to, learning new things and enjoying it 😊 Thanks again Caroline.
Just finished it and I tell you boy my glutes are on fireee and inner thighs n hams don't even get me started love this workout caroline ❤️🥵
Excellent Neekie!! Oh yes those pliés definitely hit the inner thighs alright!! Well done Neekie!!👊🏼👊🏼👊🏼😁
@@CarolineGirvan yessss can't wait to demolish epic II
This was so good! Oh my goodness those reverse crabs were killer! Especially the holds! Loved every minute of this! Thanks Caroline😀
Another amazing workout!!!! The push is ALWAYS awesome feeling strong
Excellent Lisa!! Got to love a glute and hamstring slow and intense session!! Way to go Lisa!! 👊🏼👊🏼👊🏼
@@CarolineGirvan I hope you know you seriously are so strong and inspiring....I absolutely love these workouts
This was intense!!
But I enjoyed it. Thanks Caroline for taking the time to explain the exercises too... appreciate it
Just finished it!!Incredible!!👏💪🏽 Thank you!😀
Caroline... this was crazy, but AWESOME! Thank you🙏🙏🙏
so thankful for you caroline. thanks so much, can’t wait to tackle this in the morning.
Hi Sara...have fun...hope you enjoy! Matthew
I just came across your channel a week ago Caroline, and your workouts are fantastic! Love that you demonstrate correct form etc and they feel so balanced. Recommending to friends! Thank you x