ONLY THE GLUTES Workout with Dumbbells | EPIC Endgame Day 3

Aiming to target predominantly those glutes!

The glutes are the largest muscle group we have and we use these muscles to different degrees during day to day life tasks including providing stabilisation simply to stand, balance, walk and run!

Strengthening these big muscles bring so many benefits to many types of training and exercise in general.

Today we will focus on isolating, activating and strengthening the glutes with complexes!

Of course there is a variety of exercises in this workout but the main focus will be the same… lift with the glute muscles with as much control as possible on the concentric but also that eccentric phase as apposed to thinking thrust the weight up or swing the leg up/out.

Each complex will be 3 minutes duration and consist of 2 exercises!

Simply perform the first exercise for the number of reps, then the second exercise for the number of sets and repeat this for the 3 minutes!

This is different from As Many Reps As Possible as it is more focused on quality over quantity so take your time and that last rep should be as great as the first!

All you will need for this workout is a weight (I am using a 25kg dumbbell for your reference), your mat and a glute band. I also place a towel under the dumbbell.

You can also use a barbell instead of a dumbbell for this workout!

BRIDGE x 10
ABDUCTION x10

BANDED HIP THRUST (toes up) x 10
1/2 REPS x10

SUMO SQUAT x10
BODYWEIGHT SUMO TO RDL x10

HIP THRUST FULL RANGE x5
PULSES x10

SUMO DEADLIFT SQUAT x10
1/2 REP BODYWEIGHT ONLY x10

STAGGERED HIP THRUST x10
SWITCH SIDE! x 10

DIAGONAL REAR STEP x15
SWITCH SIDE! x15

SINGLE LEG EXPLOSIVE THRUST x10
SWITCH SIDE! x 10

CIRCLE FIRE HYDRANTS x15
SWITCH SIDE! x 15

SIDE LYING LEG LIFT x15
SWITCH SIDE! x 15

FINISHER:

100 x BANDED HIP THRUSTS (toes lift)

There will be tips on the screen on help you get the most out of EACH rep!

It is possible with glute workouts, and infact to varied degrees working other large muscle groups depending on format, to move the weight from the bottom position to the top and this is of course the goal but if you use this workout and every rep as ‘practice’ and aim to connect with the glute muscles contracting you will isolate and activate the muscles so much more! Full contraction at top! Slow release to lower!!

I challenge YOU to make this as challenging as possible!

🔥🔥🔥

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

[carolp]

Alrighty, I just turned 66 and have ongoing issues with glutes and hips, I’m still sore from Monday but I did what I could. I’m determined to stick it out! Thank you, Caroline for these workouts.

[pujitadasbarman]

Tell me the truth Caroline..will I be able to walk again??

[amandamorneault]

Nobody going to mention that she films these, and posts them, while challenging HERSELF. You make us better Caroline, thanks!!

[maraC]

There are two types of pain, the pain of discipline and the pain of regret. The will is short-lived, but the daily ritual works best for whatever you do, to make you feel better. thanks Caroline.

[akritikhajuria]

Still sore from the leg workout and yesterday's upper body. But i know i got this and will do this with my favourite Caroline ❤️❤️❤️❤️

[lilyarfithalov]

Omg I honestly was on the verge of crying a couple of times. This is a workout I am never ever going to repeat. Thank you, Caroline, for making me finish it! I didn't quit, and I'm so proud of myself!

[bibiCism]

Whoa!!! Don’t quit this one. I was tempted a couple of times in the first third part of the workout. It is slow and it is challenging. I had my beastmode playlist on in the beginning but changed to a mellower one and found that i tuned inwards a bit more - which was perfect for me this morning. The hydrants and hip lifts did me in. I have tight hips. The finisher came sooner than expected and was the toughest one so far. The stretches gave me back life and restored me. CG you are the best. Enjoy peeps.

[ghinwaesmail]

The first thing I do when I wake up is watching your new workout to start my day on a positive energy ..Thank you for being here, Caroline. You changed my life for the better🌹🌹

[meinvogel]

I still have muscle soreness from the Day 1st leg workout but I am very looking forward this glute one! Thank you always, Caroline!!❤️

[cobra]

Fantastic workout as always! I cannot believe that at almost 50 I have the best peachy glutes of my life! And I’m becoming strong … managing single leg hip thrusts as a boss (at times I even do weighted single leg hip thrusts!!) Caroline you are the best trainer ever!

[aurelieliot]

I love glutes workout because the intensity depends on yourself… As Caroline says, it’s only as challenging as we decide to do it! We are going to work hard 🥵 and ONLY the glutes ! Legs still sore from Monday but let’s go!!💪🏼

[leahwilton]

I am a dance student, and in among this latest lockdown my school was largely just cancelled instead of getting thrown online again. I've been following along with this program to keep in shape in the meantime so I just wanted to say a big thank you for putting this all up for free

[alisats]

As a person generally intimidated by glute workouts, i find myself actually excited to get to this one😄
Have a great workout everyone!

[Maestrapark]

So happy to know that I’m not the only one sore from day 1. Super fun and challenging tho! Thanks for the motivation!!! Have a good day everyone!

[matthewalmond]

What a superb workout! I love working glutes and this 40 minute session had everything! The finisher was really challenging but fun to push on through the reps! Then I dud the add on with 3 kg ankle weights...and at the end my glutes had worked so hard I literally found it difficult to walk! Another brilliant workout, Caroline! Thank you! Matthew

[Mashoshan]

Wow, wow, and wow! I have trained my glutes in evert conceivable way, including heavy gym lifting and functional bodyweight style, but CG’s glute workouts always challenge me! This one was particularly a killer, super sore today and my glutes don’t get sore that frequently

[ThabangLehnerSlimthabSlim]

Done ✅ good luck to my glutes today. Have a lovely day gorgeous Girvanators 🤩 Thank you to our amazing superhero Caroline

[sarahleslie]

Glutes! Admittedly one of my least favorite areas of focus but always appreciate Caroline continuing to motivate and find ways to build our strength! 💪 Hope you’re all enjoying week 1!

[birgathies]

I think I might need more glute specific workouts because I really felt strong and good during the leg day and the upper body workout but this one was almost killing me. Very intense! I loved the finisher!!! Thank you Caroline for these amazing workouts!! I wake up every single morning looking forward to the next workout and I always feel amazing and ready for the day after it!!

[riaj]

I love working glutes, easily one of my favorites! I'm really looking forward to this workout followed by a good run, enjoy everyone!