Day 31 of EPIC | 45 Min Dumbbell Abs & Glute Workout at Home

Welcome to week 7 in the EPIC Program!! Day 31 and it’s glutes & ab workout combined! Hamstrings, core, abs, glutes all are involved in this dumbbell workout!

You will need either 2 x dumbbells (or 1 larger dumbbell), or a kettlebell or plate. Also a mat and a chair for hip thrusts.

You don’t need a band for this workout however you can add it on during the sumo squats (bring feet closer in and push knees out), bridges and hip thrusts if you like!

The timer will be on for a majority of time 45 seconds with 15 seconds rest, however some of the movements completely leave out the rest abs you will be performing hip thrusts etc for 1 min 45 seconds! 😁

For a portion of this session, every 3rd exercise is a staple: the sumo half rep squats. Ensure feet at 45° out, wider than than standard squat, you keep chest open, shoulders back and down, push hips back and don’t stand fully! Of course stand fully when you need a rest.

JACK KNIFE
OPP HAND TO FOOT HOLLOW
CRUNCH HOLD W/LEG LOWER
ON HANDS TUCK TO EXTENSION
HEEL TAPS
TOE REACH HOLD W/ALT LEG LOWER
HIP RAISE HANDS UNDER TO LOWER
X ARM CROSS CRUNCH TO SIT UO
V SIT HEEL TAPS

SUMO (count down 3sec, hold 3sec)
SUMO (count down 3sec, hold 3sec)
1/2 REPS SUMO SQUAT
FWD LEAN LUNGE
FWD LEAN LUNGE (switch side)
1/2 REPS SUMO SQUAT
FWD LEAN LUNGE
FWD LEAN LUNGE (switch side)
1/2 REPS SUMO SQUAT
SUMO RDL
SUMO RDL
1/2 REPS SUMO SQUAT
STAGGERED HIP THRUST
STAGGERED HIP THRUST (switch)
1/2 REPS SUMO SQUAT
STAGGERED HIP THRUST
STAGGERED HIP THRUST (switch)
1/2 REPS SUMO SQUAT
HIP THRUSTS
HIP THRUSTS
1/2 REPS SUMO SQUAT
SUMO HIP THRUSTS
SUMO HIP THRUSTS
1/2 REPS SUMO SQUAT
FROP PUMP
FROG PUMP
1/2 REP SUMO SQUAT
SUMO SQUAT PULSES B/W

PLANK ONE LEG LIFT (same leg)
PLANK ONE LEG LIFT
SIDE PLANK LEG LIFT
SIDE PLANK LEG LIFT (switch)
HOVER TO DONKEY KICK
HOVER TO DONKEY KICK (switch)
SIDE LYING TO LIFT
SIDE LYING TO LIFT (switch)
HAND PLANK LEG LIFT PULSE
HAND PLANK LEG LIFT PULSE (switch)

SINGLE LEG BRIDGE (1 min)
SINGLE LEG BRIDGE (1 min) switch

It is up to you to push this session!! Really focus on squeezing with just the glutes! During the hip thrusts, look straight forward, lower slowly (not so far as to arch back) and squeeze with glutes to raise hips as high as you can. Squeeze and hold and lower again. It should be controlled with no sudden movements.

With the abs towards the end, think about using the glutes and abductors to lift the legs, holding core so tight and breathing!

I hope you all enjoy this session and really feel those glutes isolated, activated and engaged!!😁👊🏼👊🏼👊🏼👊🏼

Cx

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

[melvinejoy]

Hi Caroline I hope that you doing fine you and your loved ones. I’m your big fun but I never wrote any comment until today, I need to said a big thank you for what you did to me I was 85 kg when I start doing your exercises on May and with your training on YouTube I’m now 69.5 kg I’m so happy that I found you on YouTube you’re like gift send to me because I was battling with my weight and until you come into my life. And a big thanks to the community because I always read the comments but not write anything so some comments help me too big love from Italy

[BrittneeAlexus]

thank you for actually getting tired and not looking like a robot like other workout videos. it makes us dying over here feel better

[nathaliethomas]

I can't believe I'm on day 31. I only missed one day. I never thought I would do a YouTube workout challenge that long as I always get disinterested after 3 or 4 days in. Caroline, you are doing something right. Keep doing your craft cause you are good at it.

[larahorhor]

Gotta say I felt very discouraged by my inability to do this one. I felt so weak I started to cry towards the end. Ik we only get stronger through practice but I felt defeated. Tomorrow is a new day. We might do better, heck we might not. But we’re doing it and that’s something.

[ioanablaga]

Dear Caroline, you have made me totally addicted to your workouts. I wake up in the morning and check my notifications to see whats next. Thank you so much for sharing this with us. Your are my favorite personal trainer. Love you, love you, love you. Kisses from Romania.

[annemclennan]

Thanks for putting the beeps in for the stretch changes ❤️

[ajaya]

Time flies.... day 31... hardly I missed 2 workouts in this epic program.
Yesterday, I met my parents after 9 months.
(As we live in different cities).
My father was surprised to see me. He said you are looking very lean now. In video calls I didn't notice. My mom said she reduced a lot weight but she is not looking weak. She is looking very strong, young and energetic.
Omg, I felt so good. I was so happy to hear this. My hard work is clearly visible now.
When they saw me last I was 73kg and now I am 55kg. Thanks caroline your workouts did wonders on my body. I am very fit.
Thanks a lot. Lots of love and blessings to you.

[eaglecondorastrology]

Before Caroline's workout: struggling with low energy, lack of motivation and focus. After: Let's go!!!!

[veragalenko]

Hi Caroline, my workouts used to be always about aesthetics only. With your routines my perception shifted towards pushing the limits and feeling the challenge which my body is going through. And the funniest thing is that I like the way how I look now more than ever before.❤️

[maribelcasas]

Abs & glutes together😍! This certainly will be one of my favorites. Let's do this, let's go!

[akritimjn]

Day 31 ✅ i had to modify alot!!!! Wasn't my favorite one but still glad I'm donr with it.
Thank you Caroline ❤️

[britalyson]

My abs are still sore from yesterday's workout!!

[emarinus]

My abs are still sore from that last HIIT, and I just did cardio for active rest yesterday! That first segment was a bit of a struggle. And tomorrow is obliques! This one was tough, but I'm feeling strong. Thanks, Caroline!

[lilyabianco]

Incredible session !!! Dear Caroline, I've noticed other trainers on YouTube, trying to emulate your style of workouts, but you are so unique and incomparable .

[maraschneider]

Day 31! And I'm still here 💪💪 stronger and healthier, thank you so much Caroline for this program ☺❤

[nutrifitsciencebyshalini]

Hello beautiful strong lady !

The way you plan and strategies the workouts is remarkable ! Have been a fitness freak for a major part of my life but still I struggle with your workout charts and that's amazing ! Learning never stops with you and this makes this journey more encouraging ❤️.

[elyserhead]

I pretty much write the same comment every time but it doesn’t get old for me 😄 Caroline you are taking my fitness to another level. I am so grateful for your talents and the time and energy you put in to create these videos. I tell anyone who will listen to me about you! ❤️❤️❤️

[peppergernale]

Hi Caroline! Wow, its week 7 now. I am still in disbelief that I have made it this far. I cannot thank you enough for the motivation. 🥰

[stepha]

Me before watching the workout: oh, no resistance band??

Me after watching the workout: you know what...we don’t need that resistance band 🤣🤣

[littleminitinytejada]

Can't wait to see all of our progress pictures 🥰🤩