Full Body FUSE Workout | EPIC Heat - Day 4

This is Day 4 in EPIC Heat and it's Glutes, back and chest primarily but a full body as every muscle will be working!! Strength, high intensity, slower paced, bodyweight, isometrics... it’s all fused in this full body session!

For this workout, you will need a pair of dumbbells, your mat and a glute band (or band).

The dumbbells I am using for the chest press and bent over row are 15kg each. I am using 25kg dumbbell for my hip thrusts.

You can absolutely use a heavier kettlebell, barbell etc for the hip thrusts!!

The link for the band I use is linked below. It is high resistance and really do find it so effective; as you will see by my face during workout! Fabric bands are a really good option and the higher resistance the better! There are many great bands out there!

Optional is a chair/bench/raises surface ideally soft to protect back. You can alternatively perform bridges on the floor instead of the hip thrusts!

I am also using a towel just to make the dumbbell sitting on my hips that bit more comfortable.

The timer will be on for 40 seconds of work, straight into 20 seconds of work, followed by another 40 seconds of work.

NOTE: the 1st and 3rd exercise will be the same!!

1/2 rep squats
Squat jump
1/2 rep squats

Lateral walks
Squat jump
Lateral walks

Squat pulses
Jump
Squat pulses

Hip thrust
Hold
Hip thrust

Hip thrust
Hold
Hip thrust

Hip thrust
Hold
Hip thrust

Hip thrust (remove band)
Hold
Hip thrust

Uneven push up to single arm swing
X body mountain climbers
Uneven push up to single arm swing

All performed on same side:
Renegade row
Bent over row
Renegade row

All performed on opposite side:
Renegade row
Bent over row
Renegade row

Uneven push up to single arm swing
X body mountain climbers
Uneven push up to single arm swing

Chest press
Push ups
Chest press

Chest press
Push ups
Chest press

Uneven push up to single arm swing
X body mountain climbers
Uneven push up to single arm swing

Push up burpees
Plank to hover
Push up burpees

Finisher:

A combination of bodyweight exercises that will spike your heart rate and involve quick initiative!

20 seconds per exercise!

Hands to floor burpees
Mountain climbers
Plank to tuck
Push ups
Hot feet!

There will be a suggested add on however this is definitely not compulsory. If you make these 30 minutes super intense and focused on pushing it, these 30 minutes are enough!

A fun session to make you sweat, combined with some strength and glute specific... what’s not to love!?

Remember... push yourself like you know you can!!

Cx

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Caroline Girvan
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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

[angelofsanfransico]

Those who are new here i want to say this channel is life. No clickbait no unecessary drama but proper workout programs. And Caroline. She is incredible and hardworking. No one is like her.

[emma]

Those hip thrusters! I felt like I was trapped in an eternal time loop.

[zayzain]

This is literally the nicest community on all of the internet!! Thank you everyone and thanks Caroline

[wendyresendez]

Anyone else get emotional at the end when the closing music starts and you just survived that workout?! 😂 Caroline, thank you! Truly a program that kicks my ass and holds me accountable 🙏🏼

[anasalas]

I don’t think I’ll ever join a gym again, all I need is this 🙂

[SustainablyVegan]

OK this type of workout is a contender for my favourite! Thanks for getting back to working out and always making it interesting. Appreciate you and the incredible community you have created here on the internet xx

[Martina-tvpf]

This is not only a fitness program this is life changing! Caroline, you don’t know neither my story nor my experiences but now I can declare that you are part of my life and the best part of my days...the world is going crazy but then when I train with you and this community and I step away from my problems and my struggles... thank you for just being here!
And thank you guys because you give me so much motivation!
Let’s do this

Ps. After my first workout with you I started to cry because I understood that you were something different, a person that could change my life...

[VasudhaSharmaJourno]

Caroline's knowing, kind smile and her workouts are the only thing keeping me sane during this time. I look forward to them everyday and so thankful for her producing these high-quality, free videos! Thank you, Caroline!

[matthewalmond]

Hi everyone...it’s out Friday full body workout but condensed into half an hour! It will be super intense but great fun too! I just love these mixtures of body weight and weighted moves with limited rest periods! Keeps the intensity high! Did anyone do any cardio on yesterday’s active rest day? I did some hill sprints...loved it...something else Caroline has got me to enjoy! Have a great workout everyone and a lovely weekend! Thank you, so much Caroline, once again! Matthew

[Huda-rjtw]

My second time doing Epic Heat
I'm very grateful thanks

[emmahofficial]

I must confess that since I started with Caroline my strength and endurance is just on the other level.
I love the music she uses and how challenging it is. Caroline girvan my ride or die💪💪💪🥰🥰

[mariaisabelasangonoondo]

Heve you ever cry right after finishing your workout. I felt the struggle every minute and I was determined to stop, but I didn't. I finished it and I feelt like I'm feeling every day with my life, trying my best to be my best and many time I thought NO MORE I can't, but no matter what I just just keep going because I know is going to be worth it. Happy tears. Thask you Caroline for making me feel like this one more time.💙

[ariell]

I really can’t understand how someone can dislike Caroline’s videos

[samanthajordan]

I love how the first ten minutes make u feel like you’re going to die but by the end you’re full on in it and feeling like super woman! Thank u so much Caroline u push me to do things with my body that once would have been unimaginable at my previous fitness level. You truly are an inspiration and we appreciate you so much!

[shreyosibanerjee]

Coach, yesterday I ran at an 8 incline for almost 40 mins and then sprinted for another 45! I could have never done this without the conditioning work you've put me through!

[mias.]

hey everyone!! thumbs up to you all for SMASHING this amazing workout. please tho if you guys ever see an ad on any of Caroline’s workouts... watch it!! after everything Caroline has done she deserves something in return :) have an amazing day!

[Sofia-rpoh]

with all this uni stress atm, caroline is my highlight of the day every freaking day. also, reading through these comments makes me so happy, this community is probably the nicest & most welcoming one I've ever seen!
caroline, thank you so much for these workout challenges! you are helping so many people!! <3

[leungkayden]

Thanks Caroline! I upgraded my resistance band for this workout which made it super hard! Those hip thrusts and the holds were something else. Now my whole body is sore, especially my glutes and I'm surrounded by a puddle of sweat. Luckily, tomorrow is our rest day. To everyone who is reading this, I wish you the best of luck in this 10 week journey. We will smash this! 😊😊😊Thanks Caroline once again for providing us these amazing programmes and workouts!

[albof]

Thanks to you, Caroline, I've gained some muscle mass and that's only the beginning! Your workouts are the best for my goal, which is building muscles. I love you, appreciate you and I'm so grateful I found you! I wish I could meet you some day🥰

[wendysonnenburg]

I don't do every workout everyday, but I've been working out 3-4 days a week with Caroline for about 6 months. When I found Epic I, I was so amazed. I love the organized follow along. No matter how often I workout I am feeling it the next day. I am addicted! ❤