ENGAGING Glutes and Core Workout - Dumbbells | EPIC III Day 41

Ready to isolate, activate and engage the entire glutes and core? 3 minute complexes to increase the reps yet allow for you to really perform at the best pace for you to connect with the muscles and to continually think about your positioning throughout!

Each complex is 3 minutes duration with 30 seconds rest inbetween!

For this glute & core workout you will need a pair of dumbbells, your mat, a glute band and a chair for hip thrusts!

The dumbbell I am using for the hip thrusts and sumo squats is 25kg. I am also using 1 x 15kg for everything else!

BANDED STEP OUT (one side) x10
SWITCH SIDE!

SUMO SQUAT x15
1/2 REP BODYWEIGHT x15

SUMO DEADLIFT x15
BODYWEIGHT SUMO TO RDL x15

HIP THRUST (toes up at bottom) x10
1/2 REPS x20

STAGGERED RDL x15
BALANCING BODYWEIGHT RDL x10*

STAGGERED RDL x15
BALANCING BODYWEIGHT RDL x10

FORWARD LEAN LUNGE x15
REAR FOOT LIFT LUNGE x15

FORWARD LEAN LUNGE x15
REAR FOOT LIFT LUNGE x15

ALTERNATING DEADBUG x10
DOUBLE DEADBUG x10

FLAT TO HOLLOW x10
REVERSE CRUNCH x20

PLANK TWIST x20
PLANK ROLLS x20

Finisher:

SUMO DEADLIFT 1/2 REPS BURN OUT!!!

I REALLY felt every single rep in this session! By the time I reached the hip thrusts, my glutes are fully ready and it was intense!

• During the balancing RDLs, don’t worry about the back leg being lifted! Focus on lowering down with a FLAT back, push the chest out, keep slight bend at knee and aim to feel that stretch in the hamstring of leg on floor!
• During the core focused exercises, please tailor these exercises to suit you. Only lower to where you can maintain that lower back pressing into the mat. If you try to lower too far and lower back rises off the mat, you will not be targeting the core and intact aggravating the lower back. The key is to maintain the control of the core in order to progress so over time you can lower that bit further.

I absolutely loved this workout as I do most of the glute sessions!! I really embrace that burn and feel the muscles really alight!

I hope you smash it too!!

Cx

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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

[aurelieliot]

This is the FINAL glute specific workout of Epic III… 🥺 times flew by… I’m both nostalgic and excited. I am so grateful for all Caroline, thank you ❤️

[afswimmergirl]

I love listening to the intros, it really is so helpful and I feel like I learn something to better my workout.

[kimle]

Can we just appreciate the fact that Caroline puts in so much of work for us and it’s all free xx

[alessiamarigliani]

I like that there are so much different exercises and not just hip thrust! Great video...as always ❤️❤️❤️

[roopsa]

i just want to thank you caroline for all the amount of hard work you put in and it really shows. The amount of planning and thought that goes into these workouts are what makes it fun nd challenging. love from my side ❤

[rfrancoi]

Form is the MOST important thing... I learned today what I was doing wrong for a long time. Thank you CG! 🙂

[rekagyongyosi]

This was the first session where I was able to use as heavy weights as Caroline! I'm so happy with my progress, and so thankful for these workouts <3

[gerimulvany]

Good morning Caroline and everyone! What a class act, the variations were superb, loved loved loved it! Thank you once again gorgeous lady, for a great start to this week!🌹

[soleilElli]

Good morning everyone👋 I caught up quite a lot of missed workouts due to vacation and a lot of office work, and today and tomorrow 2 days off, so I'm so much ready to continue this fantastic EPIC III serie! I appreciate so much Caroline's explications at the beginning 🙏👍 I wish everyone lot of fun and energy! Let's squeeze our glutes and strengthen our core 💪Elli 👋

[christineroberts]

I really liked this glute workout. More variety compared to primarily hip thrusts in prior glute focused routines. I also like the combo of glutes and abs. Great start to the week!

[fiorellamartino]

Three minutes of introduction to explain the exercises well... Thank you Caroline 🙏❤️!! I am destroyed😥, it was a fantastic workout.... Fwd lunge were pure fire 🔥! Perfect combo Glutes/core! Perfect combo dumbells/bodyweight... I loved it😍!

[iamdevanshkalra]

A glutes & abs workout looks like a brilliant way to start week 9…we get to use our glute band & plenty of hip thrusts which must be one of our favourites. Have a great week of training everyone…EMOM HIIT to look forward to at the end!! I know I’ll feel those glutes isolated, activated & engaged. Let's go and smash this complex 💗

[cathyburreci]

Starting my week off right!!!! I’m quite sad that Epic III is coming to an end. And I know that this week will flew by quickly. I am so grateful for you Caroline for your kindness and generosity.

[Rozzerama]

That workout flew by! It's funny how that happens when it's a slower paced session (compared to yesterday's HIIT!) Thank you, Caroline.

[jeanetteferguson]

This glutes and core workout was mighty intense. You felted it from the very beginning. Trying to make it to the end, just kept it going. What a sensational feeling knowing what you accomplished. This was wonderful!❤️😊

[ayeshafayegrenas]

I've been absent for almost a month because I was recovering from a sickness, now I'm back and ready to crush this workout! Thanks Caroline!

[DeborahMitchellMediaAssociates]

Happy November!
Week 9 is here and we will finish strong. After taking a few days off, I am playing catch up. Full body over the weekend and Backs and Biceps this morning, glutes will come later. Looking forward to smashing these next ten days! Caroline continues to amaze with these workouts. We are a lucky bunch. Enjoy the next few days everybody!

[sandraoshea]

🔥🔥🔥💪 that was awesome!!! Thanks so much Caroline. Have a great Monday everyone

[Daisy-wcus]

Day 41 of EPIC III Done! That was amazing! RDLs, Sumo Deadlifts are my faves!! Loved the finisher! Thank you Caroline <3

[angeljoyyoga]

This one went by so fast! I love it when Caroline incorporates extra specific core work into the workout. 😍