HIGH CALIBRE Hamstrings, Back & Glutes Workout | EPIC Heat - Day 26

Upper, middle and lower back, hamstrings, glutes and of course core all will be strengthened during this posterior chain dumbbell workout!
As with the anterior chain (front of the body), the posterior has huge room for muscle building due to the back, glutes and hamstrings. This in turn can help with so many parts of everyday movements, improved posture, reduced risk of injury and ability to lift heavier.
Adding muscle to the body largely can generally help increase your metabolic rate so basically increasing the amount of energy your body uses simply being alive!
For this posterior chain workout you will need a pair of dumbbells, your mat and a yoga block/thick book!
The dumbbells I am using are 15kg each.
A lot of these movements involve unilateral work so one side then straight into opposite side, then repeat with no rest! However you are essentially gaining rest on one side at all times!
Think about lengthening and contracting the muscles particularly during the single side bent over rows.
During Renegade Rows, think that ohh only have the back muscles to lift... everything else is braced including your quads, glutes and core!
During the forward lean lunges, these are regular lunges relating to knee alignment, depth and pace but simply tilt forward at hips more to include glutes that bit more.
NOTE: the Rotate Renegade Row does not mean a rotational exercise relating to the lower back. The dumbbell is rotating and requires bracing for maximum core stability and activation during this movement!
The timer will be on for 30 seconds per exercise most of the way, however rotational renegade rows and stagger RDL to lunge are 1 minute duration each!
ALT RENEGADE ROW
BENT OVER ROW
REST
ALT RENEGADE ROW
BENT OVER ROW
REST
STAGGERED RDL
STAGGERED RDL (switch)
STAGGERED RDL (switch)
STAGGERED RDL (switch)
REST
STAGGERED RDL
STAGGERED RDL (switch)
STAGGERED RDL (switch)
STAGGERED RDL (switch)
REST
ROTATE SINGLE ARM ROW
ROTATE SINGLE ARM ROW (switch)
ROTATE SINGLE ARM ROW (switch)
ROTATE SINGLE ARM ROW (switch)
REST
ROTATE SINGLE ARM ROW
ROTATE SINGLE ARM ROW (switch)
ROTATE SINGLE ARM ROW (switch)
ROTATE SINGLE ARM ROW (switch)
REST
STAGGERED RDL TO LUNGE (1 minute)
REST
STAGGERED RDL TO LUNGE (switch)
REST
STAGGERED RDL TO LUNGE (1 minute)
REST
STAGGERED RDL TO LUNGE (switch)
REST
ROTATE x1 ARM RENEGADE ROW (1 minute)
REST
ROTATE x1 ARM RENEGADE ROW (switch)
REST
ROTATE x1 ARM RENEGADE ROW (switch)
REST
ROTATE x1 ARM RENEGADE ROW (switch)
REST
ROTATE x1 ARM RENEGADE ROW (switch)
REST
ELEVATED REVERSE LUNGE
LUNGE TO RDL (same side)
REST
ELEVATED REVERSE LUNGE (switch)
LUNGE TO RDL (same side)
REST
ELEVATED REVERSE LUNGE (switch)
LUNGE TO RDL (same side)
REST
ELEVATED REVERSE LUNGE (switch)
LUNGE TO RDL (same side)
Finisher: 30/30/30/30...!
X2 dumbbells
SUMO SQUAT
RDL
BENT OVER ROW
Drop to x1 dumbbell!
SUMO SQUAT
RDL
BENT OVER ROW
A simple and smart session to build your back, hamstrings and glutes!!
I love rows and RDLs! And there are plenty in this session!!
Cx
To download the FREE EPIC Heat 10 Week Program Guide, simply visit carolinegirvan... where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset!
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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

[@lisamorris5363]

Hi everyone!! I found the Epic 1 program back in October. I started out with 5,10, and 15 lb dumbbells. I did the Epic 1 program twice, the Epic 2 program once, and now halfway through Epic Heat! Happy to say I am now using 15, 20, and 30 lb dumbells! The amount of strength I have gained is unbelievable!! I cancelled my gym membership because all I need is Caroline Girvan now!! LOVE LOVE LOVE her and her workouts!! Thank you Caroline!!

[@matthewalmond4688]

Hi Caroline..hi everyone...second half of epic heat already!! I can’t believe the time has gone so fast! And we start with a brilliant posterior chain workout...muscles that are sometimes overlooked but so important to work for posture and to avoid back problems ! I am going to do some outdoor sprints first to warm up my glutes! The pink theme today Caroline reminds me of the cherry and apple blossom that is out at the moment in UK! Have a great workout everyone and happy Monday! Matthew

[@victoriag332]

Have a great workout Matthew! 🔥🔥🔥

[@annabraham1751]

Hi Matthew 😁! Can't believe we're over halfway. Enjoy your workouts 🏃‍♂️💪and Happy Monday!

[@zfranco3107]

Happy Monday to you too Matthew! 😊

[@iamdevanshkalra]

Morning Matthew, halfway to the checkpoint. Can’t believe we actually are on Week 6 now and it feels like only yesterday when we all were waiting to start a new journey - Epic Heat. Beautiful colour theme as always, the timer/flowers/clothes/yoga block - all *P!NK* 💕 Happy sprinting & training!

[@juichandgadkar2384]

Morning Matthew😍 have a great and sweaty session🥵🤩 smash this workout👊✨

[@zfranco3107]

Caroline is like this master chef! We don’t know what’s she’s preparing for us but we know it will be good! Thank you Caroline you never disappoint 🤗🤗💪

[@matthewalmond4688]

Hi...lovely point...such a lovely analogy. We have a 4 star Michelin restaurant I think! Whatever is on the menu we know it will be fantastic! But where else can you find a 4 star Michelin restaurant where the food is free!! Out chef is very generous as well as being superbly talented! Have a lovely day! Matthew

[@CarolineGirvan]

@@matthewalmond4688 😆😆 love this Matthew!!

[@CarolineGirvan]

😆 love this analogy Z! Some days it’s exciting, new cuisine.... other days traditional food! 😆👊🏼 well done on reaching this point Z! Cx

[@melinda5610]

@@matthewalmond4688 😆😆! Perfectly said Matthew!!

[@melinda5610]

@@CarolineGirvan 😆😆! So true

[@annabraham1751]

Over halfway everyone! So excited each day for a new challenge! Though we may be at different stages and fitness levels, we are all getting mentally and physically stronger 💪 each day! Thank you Caroline for bringing us together in this Amazing, challenging, and rewarding journey 💕!

[@matthewalmond4688]

Hi Ann...absolutely...we are all on our own journeys and we are all here to help and support each other along the way! Matthew

[@franberlin77]

I really love this slow paced stuff. Helps me to truly focus on form and train my muscle awareness.

[@manuelaspezzini2020]

The half of the Program is already gone and it’s been so fast!!! So We’ll also smash this week 🔥💥❤️ have a nice time dear Group and thank you Caroline, you the Best, our ispiration 💓

[@matthewalmond4688]

Hi Mauela...lovely comment and I’m sure we have so many more fantastic things to look forward to! Matthew

[@CarolineGirvan]

You will absolutely smash it Manuela!! I hope you feel so good for it all! Well done!! Cx⭐️👊🏼

[@manuelaspezzini2020]

Hi Mattew, thank you! I really think it's so true, that's what I feel and I'll never thank Caroline enough for making this possibile💙

[@manuelaspezzini2020]

Thank you Caroline, you are a Myth for me❤️ Ready to honor your great work🔥❣️🔥

[@isabellf1210]

Honestly, thank u caroline. I’ve never felt this strong, mentally and physically in my life. I‘m on day 6 in epic heat and was able to do over 5 push-ups in a row when back in the days I could barely do 1🤩 I feel so empowered by your workouts and this amazing community. Not the physical achievements are important to me anymore, the mental ones are those that make me feel most fit and healthy and I can’t thank you enough for showing that to me! I hope you never stop making those amazing workouts💘

[@melinda5610]

Congratulations on the pushups Isabell!! That is awesome!! I also love how empowering Caroline's workouts are! I find the mental achievements are more important than the physical ones for me as well. She helps to show us everyday that we are capable and that we can do hard things and make it through!! Perfect analogy for life! Hope you have a great day Isabell! Keep up the hardwork with Heat!! You're in for some full weeks ahead!

[@isabellf1210]

@@melinda5610 Thank you, I love this program so much, it’s so fun!

[@matthewalmond4688]

Hi Isabell...lovely comment! So brilliant that you see such fantastic progress and especially that you feel so good about yourself! Matthew

[@CarolineGirvan]

Hello Isabell! Thank you so much for sharing your progress! Amazing to read this and such great motivation to others too! Yes it’s an awesome feeling to feel strong! And even after a challenging session, you feel tired yet so energised at the same time!! I hope you continue to enjoy EPIC Heat!!! 💓💓💓💓💓

[@marciamerz2486]

Gasping for air! That’s how this workout left me! All her leg workouts do especially those using heavy weights. My lower back felt it too. Wow! Great one Miss Caroline! Loved it!

[@CarolineGirvan]

Well done Marcia!! Yes slow though intense! Happy Monday to you Marcia!!⭐️👊🏼

[@marciamerz2486]

@@CarolineGirvan Same to you! Love you and your workouts! You are my idol! ❤️

[@gerimulvany9585]

Good morning Caroline and everyone! I know nothing about other trainers on line, as I never look 👀!! You have to be “the best”, amazing WO, still cannot believe my luck on finding you! Great start to my week, love the slow deliberate moves, and you are excellent the way you remind of us the importance of form etc!! Thank you once again gorgeous lady, have a fab Monday Caroline! Enjoy this all of you fitness enthusiasts! Have a great week! 🌹

[@matthewalmond4688]

Hi Geri...great comment...as your comments always are! Hope you have a great week too...lots of brilliant workouts to look forward to! Matthew

[@CarolineGirvan]

Hello Geri! Thank you so much for writing this!I have learnt a lot through reading many books, studies but mostly experience so I have learnt to really connect to my body and I hope you continue to learn a lot about connection too! You obviously are training so well Geri and it’s be amazing to hear about your progress on person some day! ⭐️👊🏼

[@gerimulvany9585]

@@CarolineGirvan Hi Caroline thank you for your message! It is very clear to me that you have an intuitive as well as an educated approach to all you perform! I truly cannot tell you how much your pep talks before your sessions, your natural response during them (non verbal), are so very much appreciated, it presents a sense of, the WO being challenging, yet doable! You amaze me, and oh boy I would love to meet you some day! Thank you once again gorgeous lady for all your sharing! 💕

[@mels2386]

this is my favorite human. my mental health never lacks when i do a Caroline Girvan workout :’) i’m on my last week of EPIC 1 and i am emotional, but excited to head into EPIC II and then hopefully catch up with you all. have an amazing day everyone xx

[@all4love58]

Congratulations on reaching week 50🥳. I was emotional finishing epic 1 too - couldn't believe I made it!

[@mels2386]

@@melinda5610 you’re so kind :( 🥺💖

[@mels2386]

@@all4love58 thank you, ure so kind 🥺 you’re amazing!! go you!!

[@wendybitker7498]

You can do! Exercise helps me with my mental health as well during this crazy time. Get out and enjoy the sun when you can too!

[@brisie6179]

Wow!!! well done!!!!

[@emiliefery2788]

I really enjoy that you take the time to give detailed form explanations at the beggining of the workouts, it's so helpful! Thanks Caroline ! 🥰🌟 Looking forward to smash this session, let's go everyone! 💪💪

[@alessiamarigliani9220]

Good morning everyone! Pink flowers...Pink yoga block...Pink outfit...Pink timer...😍😍😍 Amazing workout as always...I'll try it today ❤️ Good luck to those who have yet to train and good rest to those who have already done so🌺

[@malditomalo619]

once again, your every attention to detail in your studio/gym is badass... Almost 1 million Subscribers 👏😎

[@CarolineGirvan]

Thank you Maldito! I am so happy you are enjoying the training and hope you are feeling awesome for it!!⭐️👊🏼

[@yanerisramos6256]

This is my first comment on one of your videos but you don't know how your workouts give me energy and I feel like I can achieve everything if I set my mind to it!!!

[@matthewalmond4688]

Hi Yaneris...so lovely to see your comment! Hope you have a great workout and a lovely day! Matthew

[@yanerisramos6256]

@@matthewalmond4688 thank you so much!! The same for you as well.

[@CarolineGirvan]

Thank you so much for sharing this Yaneris! This motivates me so much!! I really appreciate your feedback. Massive well done so far Yaneris!! ⭐️👊🏼👊🏼👊🏼

[@BarbaraDerksen]

LOL - after my mishap of yesterday searching for “EPIC heat 26” where I accidentally found myself working out to the FIRST EPIC #26 repeat by accident because I was not paying attention, and though THAT was an intense and good workout (nothing is random, hey?) today’s Epic Heat #26 was actually very refreshing for me. Haha! I am SO thankful for your workouts, Caroline, they have transformed me... forever. You are part of my every day now (except my rest days) - Cannot tell you how much I admire and appreciate your generous spirit and your sparkle. You bring calm, peace, strength, inspiration and motivation to my life. Blessings to you and your family, from Canada!

[@deannakretchmer2833]

RDL's are not my friend but I lowered my weight and kept up! Love when I hear the Finisher music!! Feeling accomplished and thankful in Phoenix, AZ, USA!

[@CarolineGirvan]

Fantastic Deanna!! Yes great you lowered where you need to and super you have access to a variety of weights too! Well done Deanna! ⭐️👊🏼

[@priyadarshinijadhav1911]

Time flies so fast.. We are already in the 2nd half of Epic Heat.. I am enjoying it so much.. Caroline's workouts have become essential part of my everyday life.. I must mention about yesterday's electrifying HIIT.. It was fiery.. Left me out of breath but still enjoyed it.. I am very grateful and happy to see improvements in me doing EMOM.. All credit is yours, Caroline.. Today I am looking forward to do this hamstrings , glutes and back workout in the evening.. Thank you so much Caroline for the great workouts and great description and tips related to it.. Have a great day Caroline and everyone!!

[@matthewalmond4688]

Hi Priyardarshini...great comment! Glad to hear Yiu had a great workout! Hope you are having a very happy Monday! Matthew

[@priyadarshinijadhav1911]

@@matthewalmond4688 Hello Matthew.. I enjoyed today's workout.. It's like day by day I am improving the form in weight training.. Caroline's tips and instructions and even detailed description provided for each workout is so helpful.. See you for tomorrow's workout..

[@Michaela-sh9mw]

day 26!! LET'S BURN 🔥 happy workout everyone!

[@matthewalmond4688]

Hi Michaela...and you too have a great workout! Matthew

[@shiraran3619]

Great day everyone.i am still sweating from yesturday😀.Bless you Caroline💖

[@MableMarie]

It was my first time to join this epic heat program but I cannot believe how far I have gone that am on the second part of it. Am so proud of myself. I love u Caroline thank u for this program 😘😘😘😘You have transformed me.

[@lissettenathalycastellon2999]

Congratulations 👏 keep up the good work 💪 and stay strong!!

[@matthewalmond4688]

Hi Mable...that’s so lovely to read! You should feel so proud of yourself! Matthew

[@MableMarie]

@@matthewalmond4688 thank u Matthew. Have a lovely day.

[@melinda5610]

Love your comment Mable! So happy you are having such success. You should be so proud of yourself for your continued hardwork and commitment. Hard to believe we are already halfway done! Won't be long and we will be EPIC HEAT Finishers!!

[@karena4718]

Mable, so happy you joined Epic Heat. Welcome to the place where transformations happen.

[@dailyindianlife8015]

When I joined Caroline during Epic II program she had approx 239k subscribers now she is almost near to 1 Million subscriber Kudos to your hardwork in such a short time 👍✌️🤘🤞

[@karena4718]

I discovered Caroline during Epic II as well. She deserves all her success and more.

[@dailyindianlife8015]

@@karena4718 definitely

[@CarolineGirvan]

Thank you so much! This channel is here because so many of you amazing people do this with me! You rock! ⭐️👊🏼

[@mariaralcheva9437]

I was most excited for this one this week. I love it 💛 I will enjoy each and every minute of it. I'm sure you too and the sweat along with it😂 Let's start this week strong. Have an awesome Monday, EPIC friends!☉

[@matthewalmond4688]

Hi Maria...I’ve just finished and I loved it...and I’m sure you’ll love it too! Rows with a twist!! Have a great day! Matthew

[@mariaralcheva9437]

@@matthewalmond4688 Thank you, Matthew. Have a lovely day and enjoy the rest of this week😊

[@mariaralcheva9437]

@@melinda5610 Absolutely! One if my most favourite so far. Caroline is the most incredible trainer I've ever followed. I'm sure there will be more and more great workouts.😊

[@meghanforester6844]

My new favorite kind of workout is the posterior chain focused workout! Never would have thought it!! It’s nice to focus, work hard learn how to train with Caroline!!!

[@CarolineGirvan]

Excellent Meghan! Yes it’s pretty intense due to the control needed! Well done!! ⭐️👊🏼

[@luislenoirstaraceverde2493]

A good way to start the week, always with Caroline! Have a great week EpicFam 🔥 🔥 🔥

[@paolasanchez706]

Great! I used 12 kg for the first day. Super proud of me. Tks Caroline this is all because of u.

[@catherine9808]

Had the hardest law exam today but know I’ll feel better after this workout from the queen of KZbin ❤️❤️ glutes always my fav x

[@CarolineGirvan]

Wow! I hope it went well today Catherine!! ⭐️⭐️⭐️⭐️

[@catherine9808]

@@CarolineGirvan thanks Caroline it went well so glad to have it over with xx loved this workout and all your workouts literally has completely changed how I exercise, you’re amazing xx

[@angelinexfit7783]

Whoohooo leg day!!! One of my fave workout! Thank you Caroline💕 Im sure everyone will enjoy this one.

[@matthewalmond4688]

Hi Angeline...yes I certainly enjoyed it and I’m sure you will too! Have a lovely day! Matthew

[@lucindacolucci2807]

It was a trick, it was a whole body experience :)

[@angelinexfit7783]

@@lucindacolucci2807 agree!!! Leg day tomorrow for real..... wow hope I can manage to do every single workout with proper form and pace😂 lower body is still sore whaaaa

[@nanaeshun693]

Epic Heat day 26 done ✅ Week 6 here we go!! 😊 I really enjoyed this one! It’s very slow and controlled and although there are only a few exercises we’ve got lots and lots and lots and lots of reps so it’s a fantastic one for concentrating on perfecting your form. It was a tough, slow burn!! 💪💪🔥🔥🔥🔥

[@melinda5610]

I loved the pace of this workout too Nana. I was really able to concentrate on proper form and fully challenging myself! Those rotation renegade rows!!😅 wow they burned! Glad you enjoyed it as well. Have a great day!

[@julieboatner1898]

Great instructions 👌 "pristine form" is the key. Tks Caroline!

[@matthewalmond4688]

Hi Julie...absolutely...Caroline’s instructions are always so good! She is just so professional! Matthew

[@stayhappylittlemermaid]

Live brightly, leave fear and move forward one step at a time with faith and confidence in the future.

[@melinda5610]

Great quote!!

[@lorenapurchase4281]

I truly appreciate the details in every single aspect of your videos. Even your flowers match the color theme of the day. You’re brilliant and I truly value your work and generosity in sharing it with us. I have already converted a few people into the CG religion. We’re all in this with you for as long as you let us. Nothing but love here, hugs and kisses from Canada 🇨🇦

[@emmae7442]

So excited for this one! I can not get over the detailed work you put into the setting, everything matches!💗 It is the small things that keep us motivated, and your beautifully set up videos are one of the things! Have a lovely day everyone, we are EPIC💖💞🎊🌈💫💚🎉

[@juichandgadkar2384]

We have already started the second half of the EPIC HEAT program 🔥🔥🔥 and Caroline is so near to the mark of one million subscribers!! I am so so happy and proud of her❤😍she truly deserves it😇✨and also who's body is sore from yday's EMOM? Mine is, but I am gonna push myself throughout this workout and give it my 200%best! 👊🤩let's get our hamstrings n glutes working guys! Have a great session and an amazing week ahead Caroline and everyone 😍

[@matthewalmond4688]

Hi Jui...lovely comment! It has been fantastic to watch Caroline’s community grow towards 1 million! She so much deserves her success as you say! Hope you have a great workout and a lovely day afterwards! Matthew

[@juichandgadkar2384]

@@matthewalmond4688 thanx 😍Caroline deserves billion, trillion, zillion subscribers!! Have a great week ahead✨👊😍

[@thyiff2219]

Can’t get enough of the Heat program. Completed this posterior chain WO during “The Calm Before Storm” week (instead of the Epic 2 version). Thank you so much, Caroline!!!! ✅8/24/22 - Here in 2022!! ✅5/10 ✅6/16 - used 15lbs and 20lbs

[@valerielow230]

I love love love the Heat series. It's my FAVE so far

[@melinda5610]

I would have to agree with you Valerie!! Perfect program for spring/summer time. Love the extra time to get outdoors

[@karena4718]

Just finished this. After EMOM yesterday Caroline's move to form focused, slow exercises was perfect and dare I say antagonistic. Just what my body needed today which is why Caroline is the best there is.

[@matthewalmond4688]

Hi Karen...well said! Matthew

[@ProudIsraeliAmerican]

Hi Caroline, Been sick with a cold for two weeks. Finally better and back to your workouts! I could hardly wait to get back on track. Your workouts are part and parcel of my daily schedule.

[@victoriag332]

Starting the second half of epic heat!!! Woo hoo! 🔥🔥🔥🔥🔥🔥

[@matthewalmond4688]

Hi Victoria...lots of fun to come I’m sure! Have a great workout! Matthew

[@victoriag332]

@@matthewalmond4688 thanks! You too!

[@sharonthompson4774]

Halfway through this program and I’ve increased my weights. Was not sure I could manage but I used them for the whole workout and feeling so proud of what I’ve achieved so far. So a big thank you to you Caroline !!! 🥰

[@CarolineGirvan]

Fantastic Sharon!! This is awesome!! You definitely should be so proud!! I hope you have an awesome rest of week Sharon!! ⭐️👊🏼👊🏼👊🏼

[@fiorellamartino7240]

Discipline and proper posture today for this workout! My posterior chain incredibly fatigued at the end! Also done Biceps, great Monday! Tks Caroline 😘

[@katerinaleeger6146]

Loved this workout! Used #30's for most exercises but lowered to #25 for lunges and last set of rows. Caroline, you are a beast!!!!! Love these low and slow heavy leg days. Was sore from the EMOM yesterday! see you tomorrow!

[@CarolineGirvan]

Well done Katerina! Yes the slow paced focus on the eccentric really is 🔥🔥🔥!! Well done Katherina!!⭐️👊🏼

[@BertaCohaagen2084]

I loved the class, of course, but I am a truly fan with the combination of colours, that Caroline show us everyday. Apparel yoga blocks, and... Flowers!! Are they hydrangeas? They're are beautiful!! Thank you Caroline!! 💪🔥💪

[@CarolineGirvan]

Hello Esther! Thank you so much! Yes the flowers are hydrangeas and just beautiful! I have some in my garden, I am not the most green fingered but am proud of some of my flowers blooming each year! Well done Esther! You have been training amazing! I hope you are enjoying the progress you are making! Cx

[@BertaCohaagen2084]

You must be proud, they look beautiful. And yes, I'm so happy about my progress, I can do exercises that I never did before, even when I was younger hahaha. In fact I'm better than in my 20s and 30s.!!

[@lissetttovar]

I really really appreciate the advisory, it really makes the difference. No one of my gym coaches could get even closer! Gracias!!!

[@shreyosibanerjee4906]

My favorite , posterior chain! Let's go!

[@matthewalmond4688]

Hi Shreyoshi...so great to see that you are back to doing the workouts! Matthew

[@shreyosibanerjee4906]

@@matthewalmond4688 yes it's lovely to be back

[@JiuJitsuTrashcan]

Night here in the states, so checking this one out briefly and will be performing this workout tomorrow afternoon 💪🏻

[@matthewalmond4688]

Hi Nick...have a great workout when you do it! Matthew

[@FlossontheMill]

Enjoy when you get to do the workout. It reads as if we're going to need all our concentration with slow dedicated moves. 💯🔥👍

[@agnesduf3506]

22/08/2022 day 26 of the EPIC HEAT made!!! After yesterday’s two sessions (days 24 and 25 ) some soreness but once the warm-up went well everything went well and I loved this session! Thanks Caroline and see you soon!!!

[@marie.gilbert]

Dear Caroline, I personally think that this was the best workout I have ever done so far. I just enjoyed every exercise of it - now, I am drained in sweat and so happy. I started EPIC HEAT on day 14 or so with my mum and since then, we do your workouts every day. We are so thankful for your work, time and effort you put in every video. You are so motivating, positive and bright - we love you!

[@allisonmoore8793]

Day 26!! This one flew by! I loved it!! I can't say enough thanks and how much I love the lengths of these workouts SO much!!!! THANKYOU!!!!

[@adeleneong9149]

Like this workout 4-5-2023 Thursday

[@kaitlynvaz9624]

I can't believe it HALFWAY already!!!! Proud of myself and also all you guys! WE got this !!! LETS GO! Loved this workout today!

[@CarolineGirvan]

I know Kaitlyn!! Hard to believe! Well done and I hope you have an awesome rest of your week!! ⭐️👊🏼

[@nancycurran8523]

I love how she says, " Lets Go" in that sweet voice just before she beats us up...in a good way!

[@seejay2856]

3:34 3:34 c. 3:34 ...

[@rachanadalal5582]

Before workout- Hello there , Definitely the whole body shall be on fire today though it’s not the whole body workout day💥💥let’s smash this 😇👍🏻All the best to everyone🤩 let’s go🤪 After workout- Honestly I loved the whole session and as I said before , I truly felt the whole body was working equally and my whole mat was wet with my dripping sweat 😓 👍🏻super sweaty and awesome workout

[@matthewalmond4688]

Hi Rachana...all the best to you too! Have a great workout and a lovely day! Matthew

[@rachanadalal5582]

@@matthewalmond4688 hello sir , Hope you and family are doing good . Yes , I truly enjoyed it and hope you had enjoyed too

[@jessieleecolella]

That format was excellent, flew by for me, even for a 9pm workout, thank you Caroline, as always - the best!!!

[@emiliasieprawska8627]

Hii Caroline loved todays workout so effective really feel my back loved it but its going so wuick wish Epic Heat would never end

[@Daisy-wc3us]

Day 26 of Epic Heat Done! Love this workout! Something about RDL's that I love. Was totally feeling it in Lunge to RDL! Also wow those alt renegade rows feeling much stronger! Great sweaty session! Thank you Caroline

[@christa133]

Loved this one and I really feel that my posture has improved and lower back pain reduced so much in the last year thanks to Caroline’s workouts

[@Kamothecreator]

My posterior keeps getting stronger with each challenge. Keep em coming Caroline 🥰

[@jennyfrost2657]

What a workout ..the forward lunges and the rows with a twist were a tester...loved it thank you 💕

[@monikakaiser1643]

Hi Jenny! Glad to hear that you've had such a great training session! I especially loved the rows with a twist ... Caroline always surprises us with new moves! And the 20 min biceps workout was the perfect add-on for today's session!👌💪 Have a beautiful day and a great week ahead!😀🌞💐

[@dorothythompson2553]

Love this workout. It's always a pleasure waking up or staying awake to see what Caroline has posted whether it's a workout or Nutrition talks/ programs etc. It's always a pleasure to hear her opinions 😀.

[@CarolineGirvan]

Thank you Dorothy. It is a real pleasure for me to read so many comments from such amazing people here. You are amazing for dedicating time in your day to really challenge yourself as I know it’s not always an easy task! Well done Dorothy! I hope you have an awesome rest of your week! Cx

[@nathaliethomas9719]

This was sure fire. After being sick for 3 weeks and not able to work out this felt like i made a trip to the heavenly realm

[@dd-wz4xp]

last week was a little off but I crushed it today! Thank you Caroline

[@asab7806]

I totally loved this session. My back, hammies and glutes are feeling it this am. I love the slower pace to really feel the movement of the muscle. GC thank you for another great session. Really looking forward to tonight's as well!! 🌈🌈🌈💖💖💖

[@stephyap222]

Thanks so much Caroline! Love this so so much, something slower and allowing us to feel more and go deeper into the lunges and other movements! The EMOM was super great as well and this came in time to cushion the effect from yesterday! 🤣🤣🤣 Thank u again nevertheless, hope you have enjoyed Mother's Day at your end ❤😊

[@karenmerchant1153]

I loved this workout. I used heavier weights today and could really feel the difference. My Love and respect for this woman is off the scale!. ❤️❤️🙏

[@jesselynlim2984]

Unilateral work is the best!

[@michocolll]

I always love training posterior chain. All my favourite movements!

[@justynakolacz]

Very pleasurable workout, just what I needed after yesterday antics 😁 Very pleased I completed it using 15kg dumbbells, although it was tough 💪🏼💪🏼🎉

[@CarolineGirvan]

Absolutely fantastic Justyna!! Super weights so well done!!👊🏼😁

[@sofiesdeco118]

I am so thrilled to have made it this far in the program with no interruptions!! I can see the difference when I look at myself in the mirror, even more so that I feel so strong. Thank you so much Caroline!!!

[@LauraGonzalez-tz7ux]

Thank you Caroline!! Love ypur trainings!! Every day!!

[@boglarkakurucz]

Did this workout on my birthday and I'm really glad I did. Perfect start to the day thank you Caroline!

[@CarolineGirvan]

Happy birthday Boglarka!! I hope you have a wonderful day ahead!! 🎈🎉🎈🎉🎈🎉🎈🎉🎈🎉

[@boglarkakurucz]

@@CarolineGirvan thank you so so much I really appreciate it! You made my day ❤️

[@j.kl0n]

I love back and glutes workout so much! It really helps me for fixing my posture, and I can totally see the difference between me before joining this program and me after finishing Epic I and on going to work out on Epic Heat! I also try to gain my confidence by work out and Caroline really help me out!

[@ministryofmakeupacademy]

Hey Caroline my mom just passed away with COVID. Missed ur workout starting again with start

[@shreyosibanerjee4906]

Oh god! That's terrible! My condolences to you and your family. Please take care. Look after yourself and your mental health too. May she RIP

[@matthewalmond4688]

Hello...I am so so very sorry to read this. Your loss must be so terrible for you. I do hope that you are managing to cope with everything...it is just so very very sad. I’m pleased you felt able to tell the community...you will get a lot of support here! I am thinking of you even though I don’t know you and sending you my very best wishes. Matthew

[@annabraham1751]

So sorry to hear that! Praying 🙏 for comfort and healing for you and your family!

[@orsolyatimeabejanhegyes5356]

Im sorry for your mom,i hope you know to do Caroline workouts ,we are here for suport .THE best for you now doing Caroline workout so much helps menthaly too .R.I.P.

[@soleil0812Elli]

🙏😔💕

[@TheWolf2021]

Well Done Girvan 💪

[@CarolineGirvan]

Thank you! I’m sure you smashed it!!⭐️👊🏼

[@wendybitker7498]

Hello Caroline! Good morning everyone! This was slower paced, but still very challenging. Those renegade rows always challenge me. Will I get abs like you soon, Caroline? Hope so! lol Have a wonderful pink day everyone!

[@PChiG]

Thank you Caroline for this slow workout! TBH, I am still sore from E-MOM Mom's day special yesterday! So pumped up now I feel the sweet pain!

[@heatherpoletti6692]

Back workouts are always so challenging for me. I'm not going to get discouraged it just tells me I need to work at it and I will make progress. Love the beautiful pink hydrangeas.

[@melinda5610]

You will make progress Heather. Determination is the perfect mindset so that is awesome!! I love the huge flowers as well today!! So pretty

[@heidipets1631]

Another focus and fun workout! This one went real fast!

[@melinda5610]

It did go really fast Heidi!! I loved it! What a great start to week 6!

[@tabassumwazir6272]

Amazing workout once again out of breath and so sweaty

[@vidaliasulbaran9240]

GREAT WORKOUT, nice set as always and loooove 😍those beautiful flowers 1st time I see them. Hope you had a wonderful Mother’s Day !! And BOW to you Caroline for yesterday’s EMOM workout, it was awesome 🔥🔥 hope to do it again without lowering the last reps….😊 Have a good one everybody and a nice day !!!

[@matthewalmond4688]

Hi Vidalia...well done on doing eMOM That was a tough one! Hope you have a great workout and a lovely day! Matthew

[@vidaliasulbaran9240]

@@matthewalmond4688 thanks Matthew !!! I had a good workout today, love when she explains those important details on how to do it the right way so I keep learning how to get better. Hope you had a great workout too, enjoying the day and have a wonderful week ahead !! And thanks for being part of this community and caring with all !!!! 😊 Be Well…

[@CarolineGirvan]

Hello Vidalia! Thank you so much! The flowers are hydrangeas and are beautiful! Thrilled you enjoyed the EMOM too Vidalia! It was pure 🔥🔥🔥🔥 but fun too!! ⭐️👊🏼

[@vidaliasulbaran9240]

@@CarolineGirvan Thanks to you Caroline for make my everyday better with your workouts, and also for let me know the flower’s name ❤️ I’ll look for them here in Montreal . Cheers and Be well !!!

[@vylia]

Wow! Amazing one! Thank you so much, Caroline, for your time, creativity and authenticity. You are an amazing inspiration.

[@CarolineGirvan]

Thank you so much for commenting Vylia! And well done to you!! Another session smashed!!⭐️👊🏼

[@kh1410.]

Love today’s pink theme 🥰 so satisfying

[@melinda5610]

I do too. Love the pink yoga block and the flowers

[@mercymuteke2256]

Loved this one, went slow and deep. Used two 12.5Kgs focused on good form. Thank you, Caroline, and a great week ahead. 💖

[@vylia]

My hamstrings are on fire! The second round of EPIC HEAT for me, one year and a half later. An excellent slow-paced session for focusing on form and gaining strength. Thanks, Caroline!

[@lindseyschuster8895]

I'm going through Epic Heart for a first time (maybe that's a typo). I think my faith jumped a level after today's workout. First EMOM I've fully completed two years after discovering Carolyn- still wiped.

[@marissahernandez9255]

Caroline I’m late to the Heat party but so glad I finally arrived :) for years I have hated at-home workouts, but you have changed all that. I started Heat out of necessity (lack of gym access) with plans to go back to traditional gym training, but now I believe you and your programs will be a staple of mine. What a bright light you are!

[@samidhapadhi]

I can feel pain in each of my back muscle and hammies. Thanks Caroline for another amazing workout!

[@valentinazelinsky4057]

Never thought I’d say this.. but I think I’m getting addicted to working out.. specifically your workouts. I always look forward to the next workout. There so much fun! Yet so challenging! But definitely worth it!

[@sollezajasminm.8577]

I love this workout! Did this, this morning and it was a bomb!!! I have all the energy and I don't know if it because of the creatine anyways I am happy to be able to lift heavy and do more reps. I know 8kg wasn't heavy enough but I just got back on track so I guess this is a good start. Thanks Caroline! I am all sore now.

[@lenkahomolova3715]

After illness this was a relief that this workout was the easier one!

[@claudiaformolo8308]

Love posterior work!! Looking forward to this one first thing in the morning. Thank you Caroline ❤️❤️

[@matthewalmond4688]

Hi Claudia...have a great workout when you do it! Matthew

[@claudiaformolo8308]

@@matthewalmond4688 thank you and likewise!!! 💪

[@soniahuggett5160]

Love Caroline Girvan ♥ her Workouts Are Amazing & So Motivating! Thank-You Caroline for making A Difference in so many ppl's Lives Including Myself.🤗

[@kimmym444]

I actually really like the RDL but was getting a sore lower back. And randomly on Instagram there was another trainer explaining “exactly” the techniques of how to do them properly. So now I know how to do it properly. I just wanted this intro and CG has just explained it as well. I bought a back support too best investment 🙌🏽🙌🏽🙌🏽 for anyone who has lower back pain also x

[@lavernebailey7993]

I'm enjoying this program so much. I don't even look at the time now. Love RDLs. There's such a technique to them. You feel it when you get it right. Thanks, Caroline

[@cristinamelniciuc]

A great workout, a great way to begin the week! Many thanks Caroline! 😘

[@helene1234]

Great workout to start the week. Hamstrings are screaming 🔥🔥. Just what I needed to wake me up and start a busy day 😀🤣👍🙏. Many Thanks Caroline. 🙏😀👍

[@RachelSullivan73]

I missed the Emom yesterday so I'll try (key word being TRY, lol) to double up with this one today. Wish me luck!😜🤪😁❤

[@matthewalmond4688]

Hi Rachel...yes I’ll definitely wish you luck! Have fun! Actually I mixed this with hill sprints before and it was OK...but the forward leaning lunges at the end were hard after the sprints! Have a great workout...then you can relax and enjoy the rest of your day! Matthew

[@rmarley6578]

I missed Emom yesterday, so I did double up with today's workout. Was tough but soo good. You ca do it Rachel.🦾🦾

[@estherzhu8413]

Same here.. 🤞

[@estherzhu8413]

@@rmarley6578 you boost my confidence 🤜🤜

[@rmarley6578]

@@estherzhu8413 thanks. You can do it. I'm really happy that i've bumped into CG's community, everybody try and motivate each other. Positive vibes kindly led by a 🧚‍♀️😉

[@lucindacolucci2807]

I loved the opportunity to really concentrate on the finesse of our movements at all times. Feeling empowered and strong, thank you Caroline for all you have taught us, mind body and soul. xx

[@reneeontop39]

My two favorite things to train

[@angelywoolley1941]

So ready to give my best in this workout as always Caroline giving us and making us do our best!!, seriously you’re so amazing Caroline🥰

[@matthewalmond4688]

Hi Angela....Caroline is so brilliant at getting us to give our best and to be the best possible versions of ourselves that we can be! She is a superb instructor! Have a lovely day! Matthew

[@angiesflavors]

My mental health is improved since I started this program! I’ve moved from Italy to the US and I had nothing to do all day, everyday and wasn’t taking care of myself! Caroline teach me how to! ❤️ thank you❤️

[@massimilianog.5142]

Absolutely loved it! Thanks Caroline to keep these amazing workouts uploaded