Day 23 of EPIC | Glutes and Abs Workout [DUMBBELL NO REPEAT]

Glutes and abs... 15 minute no rest ab exercises, specifically the upper abdominals, followed by glute activation, dumbbell glute focused exercises and hip thrusts to activate, isolate and engage the glute muscles!
You will need 2 dumbbells, or 1 heavier dumbbell or kettlebell! Also a mat and a chair for the hip thrusts. If using a solid base chair, place a towel on it to soften the surface for upper and middle back during thrusts.
Ankle weights are completely optional and can be worn during the glute activation at beginning of glute part of workout.
A band is also optional. I will be wearing a band for some of the exercises however can alternative will be provided if not wearing a band.
The timer will be on for 1 minute no rest during the 15 minute abs routine at the beginning.
Once we move to glute activation, the timer will be 45 seconds of work, followed by 15 seconds either pulse or hold or 1/2 reps of previous movement!
Once we move to the dumbbell part, the rest will be 15 seconds following each 45 seconds exercise.
Of course this will all be on the screen for you to simply follow along!
Below are the exercises we will work through together!
TUCK TO EXTENSION
TABLE TOP CRUNCH
TOE REACH PULSES
SINGLE LEG REACH
SINGLE LEG REACH (switch)
BUTTERFLY CRUNCH
X ARM SIT UP
BICYCLES
ELBOW TO KNEE CRUNCH
ELBOW TO KNEE CRUNCH
HEEL REACHES
STRAIGHT ARM CRUNCH
CRUNCH PULSES
3 POINT CRUNCH
TOE REACH TO HOLLOW
LOW ABDUCTION
PULSE (same leg)
HIGH ABDUCTION
PULSE (same leg)
BRIDGE UP & DOWN
PULSES
SQUAT
SQUAT PULSES
1/2 REP SQUATS
HOLD
X OVER
1/2 REPS (same leg)
X OVER (switch leg)
1/2 REPS (same leg)
DONKEY KICK
1/2 REPS
DONKEY KICKS (switch legs)
1/2 REPS
SIDE LYING RAISES
1/2 REPS
SIDE LYING RAISES (switch side)
1/2 REPS
DOUBLE FEET
PULSE
FROG FEET
PULSE
SINGLE BRIDGE TO ABDUCTION
SINGLE BRIDGE TO ABDUCTION (switch)
SUMO SQUAT
1/2 SUMO
SUMO PULSE
1 1/2 SUMO
SUMO DEADLIFT
1/2 SUMO DEADLIFT
PULSE SUMO DEADLIFT
1 1/2 SUMO DEADLIFT
HIP THRUST
1/2 HIP THRUST
PULSE HIP THRUST
1 1/2 HIP THRUST
HOLD HIP THRUST
SLOW HIP THRUST
Burn out!!
B/W thrusts!
B/W pulses!
Take this workout slow and controlled! Think about lifting with the abs and not straining the neck. During lying leg lifts, lift and lower rather than kick. During donkey kicks, aim the heel for the ceiling the entire time. During sumo squats, push the hips far back and chest open. During hip thrusts, lower with control and lift hips as high as possible by squeezing the glutes!
This was a tough one for me... as I made it so! Make it a tough one too!!! It’s all about how you engage the muscles, slow release, tight contraction and full range!!
Enjoy this session!!! I certainly did!!
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

[@marinagervasini761]

Hi Caroline! I did the sumo squats holding in my arms my baby boy sleeping, instead of dumbells! Thank you so much for this program, I really love it!! Greetings from Italy! Marina

[@kavyadas3419]

Wowww.. I just love it.. I would love to hear your comments everyday how a busy mom can workout so mindfully..

[@marinagervasini761]

You are so kind!! Really the worst thing to me is to be interrupted in the middle of a workout, and regularly it happens..I do my workouts early in the morning when Caroline post them on KZbin, or by night when my children are sleeping but, as you know, babies wake up every so often and regularly I start a workout, I interrup it and then I Have to restart it from the beginning so Many times!! It is really frustating sometimes but no regrets!!

[@kavyadas3419]

Marina you are a strong woman from inside out.. No doubt you yourself are the best example for your boy.. May God bless you all..

[@CarolineGirvan]

Aw I love this!! Way to go!!! 💓💓💓

[@marinagervasini761]

@@kavyadas3419May God bless you too!

[@Randomperson0083]

The workouts keep getting better! Or maybe we’re just loving Caroline more everyday? 🤔 I think it’s both 😂💪🏾🔥♥️

[@CarolineGirvan]

😆😆😆👊🏼👊🏼👊🏼

[@silkevdl8637]

👍👍👍👍👍

[@bryancarlostercerosarias6256]

Con ese ritmo de ejercicios ya me moría de aburrimiento

[@Randomperson0083]

@@bryancarlostercerosarias6256 you must be a very unhappy individual, I feel sorry for you hun, hope life gets better for you as no one would “die from boredom” from these exercises except for a hater 🤷🏽‍♀️

[@sohaali194]

❤️

[@SR-tn8in]

I honestly rarely have rest days since I started Epic because I just want more and more of these videos. I’m more motivated to eat healthy as well. I’ve tried dozens of work out plans, spent money on fitness apps but I so easily give up out of boredom, I have no motivation to eat healthy, and I would take frequent rest days. But there’s something so motivating and calming about Caroline. She doesn’t even have to yell at you for motivation 🤣 also, I’m already noticing a big difference at day 23. I feel more toned, I’m more confident when wearing tight clothes. Im so happy I found you! Thank you Caroline. I’m going to buy a T-shirt to show my support ❤️

[@YEET-bk6lj]

Rest days are required to let your muscle rest and build. But congrats on your positive outlook on this program! I also love it and the burn!

[@carliferguson4364]

Same! The whole world seems to be telling me to wish parts of my body away and that i'm too fat and i eat too much, and it kills all my motivation because i get so discouraged. Caroline only focuses on gaining strength, and never tells me about what my body "should" look like. I'm so glad we have her :))

[@johannawallisch929]

@@YEET-bk6lj You're almost right! I asked my PE teacher and she said that you CAN workout everyday if you do a full body workout or if jou do abs on day one and on the next day legs or something...so you just shouldn't do abs everyday without rest. Have a nice day🙃😊

[@sinazobogicevic3442]

Rest days are important if you're planning to do this in the long run and it's not just a fab. You must rest.

[@hannimali4143]

I LOVE your workouts so feel silly leaving a less than positive comment but hopefully this is productive. I found it very hard to follow this one (compared to other workouts on EPIC) because when I was doing the abs I was on my mat and couldn't see the screen. By the time the timer ended for one ab workout and I got up to see what the next one to do is, it wasn't shown on screen any more. It would be SUPER helpful if the workout was dispalyed on the screen as it starts. Thanks so much anyway, this was otherwise a lovely workout and as usual now I am done I am EXHAUSTED. Loved it, thanks x

[@roseangeliefigueroa6843]

So excited for this one!! I’m definitely noticing changes in my body both physical and internal. My mom literally told me: “you look so strong!” 🤩thank you Caroline

[@CarolineGirvan]

😁😁😁😁😁😁👌🏼💪🤩

[@DDzn-md6pb]

Today I was so tired and feeling not well , yet I convinced my self to do it and here Im feeling epic , thank you caroline ❤️

[@gerimulvany9585]

Knocked it out of the park again Caroline! Great combination loved the abs at the beginning. What a sequence! Caroline followers once again you will love this workout! Thank you Caroline!🌹

[@matthewalmond4688]

Hi Geri...yes brilliant abs sequence...I really enjoyed it! Have a lovely day. Matthew

[@gerimulvany9585]

@@matthewalmond4688 it was really good overall! Caroline comes up with some great routines!!! Geri

[@manvi3918]

Arms are on fire from day 22😆 Excited to do this one.. I'm officially addicted to you and your workouts! love you girrll🙆

[@matthewalmond4688]

Hi Manvi...yes Caroline’s workouts do quickly become an addiction...but a very good addiction I think! Have a great day, Matthew

[@dezrichards9297]

Yes it's so true her exercises are addictive in a great way I can hardly wait for the next workout 🔥🔥

[@gmme7314]

Let’s Go!!! ❤️🏋️‍♂️CG!!! Back to the Beginning 2024!!!💫

[@RashiadahWeaver]

Yes me also!

[@gmme7314]

@@RashiadahWeaver This is my first series I did back in Covid era. What a great workout! For some reason I thought it was for beginners but no. So enjoying and feeling this workout. Hope you are too! 😊

[@RashiadahWeaver]

@@gmme7314 I came across Caroline building my own workout s with her videos around 3 yrs ago. I didn't do the series until about a year ago and by then she had so many out I also thought Epic was the beginning. At the end of the Endgame Caroline mentions starting at Epic to see how far you come and I was like ok! For me it's the challenge of fitting in the workouts and doing the 10 weeks consecutively. However I find that these workouts are so challenging especially that 1 hour maybe because I'm 3 years older however sheesh! I love Caroline for this and to think she posted all this content free of charge. So inspiring. I hope to see comment under more videos so we can keep up with each others progress

[@nurdalilamohamed8543]

Hey everyone, we know how amazing Caroline is and all her workout programs are🔥. Currently doing the 1st Epic program at a much slower pace than the original schedule, took a day or two rest days in between (sometimes three) to recover. It's okay to take the time needed for our body to recover ♥️ some days are good some days are challenging. Keep on going, I can feel my upper body and core strength have significantly improved since day 1. I'm glad I didn't give up halfway through. ✨✨✨

[@matthewalmond4688]

Hi Caroline, I have been looking forward to this one since I saw your description in your community post! Having just had a quick preview it looks really brilliant! I love doing the no rest abs routines and the no rest glute part looks really intense too! I’ll be getting out my fabric band and the ankle weights will be going on here just to intensify the burn!! I may regret that, of course! Caroline...all your workouts are just so brilliant...and they way you interact with your community is so kind and friendly! Really looking forward to this. Matthew

[@matthewalmond4688]

Hi Caroline..Just finished...really great workout again...I actually really enjoyed the no rest sections...once I got into it I was just totally focussed on the exercises! The hardest bits were those with the band...I really love my fabric resistance band!! Thanks again Caroline...and have a lovely day! Matthew

[@anika3989]

Goodluck!!

[@edithheussen878]

@@matthewalmond4688 thanks for your response on my comment yesterday. I find it amazing . I have done programs before , but from paper or books, but nothing compared to Caroline’s workout that’s for sure ! I am now going to do this one! So excited !! Have a great day !

[@samanthamilner4486]

@@matthewalmond4688 excellent session this morning love the burning feeling in the Glutes 🥵🔥😀

[@CarolineGirvan]

@@matthewalmond4688 excellent Matthew!! Thrilled you enjoyed the abs at the beginning... definitely focused on those upper abs!!🤩 Even better you used ankle weights too!! 😁😁 So good to take the time to to isolate the glutes that bit more as the glutes are so powerful and assist with so many movements! Matthew you are flying with these workouts!! 👊🏼👊🏼👊🏼

[@vickarvan1]

Workouts are gradually becoming more and more challenging! I absolutely love them as well as the fact that I can successfully cope even though I do them after a long working day. I wonder how much challenging things will be in a few weeks...🤔🤔🤔😉😉😉...truth is my body is in its best shape ever!!! Vicky

[@CarolineGirvan]

Excellent Vicky!!! You obviously embracing the challenge!! And your body is loving it!! ⭐️⭐️⭐️

[@lexienicole6425]

At first I almost thought the glute part wasn't going to be hard enough. You proved me wrong! That burn was amazing :D

[@bettyworgan9164]

Day 23, doing this for me!! Can you imagine a zoom call at the end of week ten with all us devoted Epicans!!! 💪😃

[@wendykay485]

That'd be so cool

[@peachessquizy7692]

Day 23, i sticked to it, even though i have had cramps this morning, my Body changed so much, its incredible. Iam so blessed that i have found you online, Caroline, bless you, we love you.Greetings from germany

[@CarolineGirvan]

Fantastic Peaches!! Super to hear you are progressing!!👊🏼🤩

[@braineskeylargo]

Killer workout! thanks Caroline

[@saboosheetal]

Dear Caroline... I have been following you since your first video was uploaded... you are such an amazing person... that ever smiling face of yours motivates me to keep coming back... my kids, 7 and 4 call you the lean mean killer machine because I'm practically dead at the end of your workout ! I simply love everything about you and your workouts.... more power to you girl... thank you for sharing these amazing videos .... you've got a huge fan following and trust me... the only way from here is UP.... Good luck for a great and bright future... cheers xx

[@matthewalmond4688]

Hi...this is a lovely comment and I fully agree with all you say! Caroline is just so so good. Hope you have a lovely day! Matthew

[@amperage8032]

That’s such a nice comment and I feel the same.

[@lisabrown8873]

So well said!!! I totally agree with every word.

[@CarolineGirvan]

Thank you so much Saboo... Your kind words mean so much to me and am so happy that you are gaining so much from these workouts. You obviously give your workouts your best which is fantastic!! I am so honoured you have been training with me for so long... wow! I appreciate all your support.. more than you know cx

[@juditkovacs5481]

I didn't know my glutes could cry - until today! 🍑 Thank you for inspiring and challenging us, Caroline!!

[@marileedebruyn7192]

This was tough. I enjoyed it purely because Caroline did it with me and her presence always make me feel like it must b possible to get through whatever workout we're busy with. Thanks, Caroline. I can already tell that I'm going to be stiff tomorrow, and I used a much heavier weight today so thanks for all of your encouragement - its given me the confidence to try new things and to back myself and my decisions - not just in workouts. As always, I appreciate all of your hard work and I hope you and your loved ones are safe. Much love from South Africa

[@priyadarshinijadhav1911]

Thoroughly enjoyed this workout!!!!! I have also started to enjoy hip thrusts!!!!!! I could see that my mind to muscle connection has really improved. Your instructions are very helpful!!! I love alll your workouts!!!But I always run out of words to praise you and thank you for these great workouts!!!! During this pandemic, you have kept me going on in terms of taking care of the fitness and infact improving it a lot !!! A very very big thank you to you Caroline!!! Looking forward to Day 24- full body workout!!! Lots of love😊❤❤

[@CarolineGirvan]

Excellent Priyadarshini!!! It’s great when you learn more and then you actually get a lot more out of the sessions!! It makes it harder but that’s good!!😆😁🤩

[@tumisangPhole]

Never been this early, good morning everyone and enjoy day 23❤️

[@mayeya58]

Morning to you😆😆😆

[@gabripul5313]

ah! i like Matthew's thoughts on adding ankle weights. although the workout was really tough enough! i added 2 bands (1 xx heavy + 1 x heavy) . love starting my day with Caroline's positivity and feeling like i accomplished something and am ready to tackle my day! tx as always Caroline!

[@CarolineGirvan]

Excellent Gabri!!!😍😍😍😍😍😍what a session!! 🔥🔥🔥👏🏻

[@marcelamoraperalta6914]

The best way to start my day. Great half week workout. 50 minutes of pure joy your work is amazing and I am grateful for it. 🤗💪🏾

[@CarolineGirvan]

Excellent Marcela!! Way to go!! Cx

[@sandramilena5885]

Hola caroline vieras todo lo que he logrado con tus magnificas rutinas eres super soy de colombia

[@christineroberts1451]

Loved it! The band + weight on the hip thrusters really pushed it to my limits. Feel soooooo good now. I love waking up with Caroline EPIC workouts!

[@bethanybauk]

Way to go! Yes, that burn pushed us to the limits for sure! 💫

[@matthewalmond4688]

@@bethanybauk Hi both...yes indeed..great burn today and as you say pushed us to our limits! I really enjoyed it! Have a great day. Matthew

[@genacat4599]

I love how your workouts are intense but I'm not running out of breath you know. 💖 the next day I'm super sore ..I feel a lil stronger cuz of you 💖

[@mihaelabraga9022]

Epic Day 23 completed. Our Epic programme is becoming more and more chalenging! It feels sooo goood! Thank you, Caroline!💜

[@hannareese8120]

Hi Caroline! I still can't believe that I am doing this programme but I am absolutely in love with it. I never did a programme before but it is literally changing my life. I can already see progress (this is week 4 I think) and my confidence and posture improved already soooo much. Thank you ❤

[@SG-pr6rc]

I didnt think I would make it through this one. Before I started this program my lower body was not that strong. I was always apprehensive to do any lower body because of my back and my knees. But because of this program oh my goodness, although I still need more work, I have to tell everyone I feel so comfortable and stronger. I have spinal stenosis and a torn acl knee thats arthritic. I am soo thankful for this program.. I am getting so strong that I did some of the squats with 45 pound kettle bell. I am determined to get strong and stay that way. Dec 7 here I come. Thats my 58th birthday. Thank you Caroline again. I will say thank for as long as I can.

[@christinastyles2600]

omg, those thrusts though ! I kind of didn't expect it would be such a brutal booty day! so glad I did it! thank you so so much , dear Caroline!

[@tammyrael3029]

OMG, Caroline! This was one of my favorite workouts. Those bands really made those hip thrusts super challenging. What a burner! Thank you again for these workouts. What a gift! See you Friday!

[@CarolineGirvan]

Excellent Tammy!!👊🏼👊🏼👊🏼 see you tomorrow for an hour of fun!!!⭐️

[@gracepaddington553]

I thought I was in for a bit of short term fun for a couple of days, when I first started Epic 1 program 4 weeks ago, it turns out to be a long term commitment, and I am so proud of myself for not giving up. Thanks Caroline!

[@rachanadalal5582]

This is called an extraordinary exceptional workout. WOWWWWWW💎💎💎💎💎💎💎👏🏻👏🏻👏🏻👏🏻thank you MAM to made me feel so proud on myself today. It’s just because of you . Keep showering your blessings on me with much more workouts. You are the only one is the reason why I have to like 2020 . Lots of love🙏🏻💕

[@CarolineGirvan]

Aw thank you!!!!!⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️

[@justynakolacz]

Absolutely brilliant, awesome burn 🔥🔥🔥 What a gem of a trainer we have, feeling privileged 💪🏼 And the community is simply the best , love reading all the comments 👌🏼😘

[@CarolineGirvan]

Yes!! The community here blows me away! It is amazing and I mean AMAZING to read such determination and consistency!! You are all so amazing!!

[@amandamusch3997]

Those hip thrusts at the end ... aaaaaaaaaaaaaaaaaaaaaaaa!! Really, really liked the no rest sections. Thank you, as always :)

[@giesefamilyadventures5051]

Thanks for the free workout 😍

[@Beka-Marie]

I just wanted to thank CG for all the gains I have seen so far. My confidence has gone up so much, I’m so thankful for you ❤️

[@sandrascott3400]

Hi Caroline, you are amazing. I have been fallowing you, and I can see how my body is getting better. Thank you!!!! From Texas

[@thyiff2219]

Hi Sandra, I’m a fellow Texan as well! 👋

[@ThaMaskRapper]

Your workouts have helped me so much weather is back ABS shoulders that helps so much for me to do those stuff with my resistance bands at home I thank you so much I continue to watch your videos the same routines that I do at home every week and my top of my back is getting so big and muscular my shoulders are getting crazy in my arms are getting bigger it's just insane how I can achieve my goals with the grace of God . thank u so much Caroline 💪💜

[@CarolineGirvan]

Excellent to hear!! Way to go!! So many benefits of your hard work coming!👊🏼👊🏼👊🏼

[@ThaMaskRapper]

@@CarolineGirvan awww thanks Caroline that's sweet and I'm getting better results with ur routines .

[@derfranz5770]

I have to say, the music choice, with the different speeds/rhythms, is ON POINT in this workout! Fantastic - feeling EPIC once again!!! 👍👍👍

[@thoughtsoftheheart]

The no rest options were challenging! Thanks again Caroline for an amazing workout. Day 23 = DONE 😁👏🏼🤍

[@brindham4403]

Caroline i followed your directions, kept my knees extended, kept the tension with the bands, wow felt the burn in my thighs and glutes. Thank you so much caroline, the excercises you post are the highlights of my day. I look forward with excitement. 😍😍😍

[@matthewalmond4688]

Hi Brindha...yes if Yiu really focus on keeping the tension in the band then Yiu really feel the burn! Great workout...glad you enjoyed it...have a lovely day! Matthew

[@CarolineGirvan]

Excellent Brindha!! You obviously focused on the form and making it as difficult as possible!!👌🏼🤩⭐️

[@cathleencb6456]

Oh WOW! My glutes are on fire! Truly awesome workout. I am going to feel the burn for a long time for sure🤣. At times I was tempted to scream out lol but I kept my composure while watching Caroline smile through the burn💪🏾💪🏾😁😁❤❤❤. Thank you Caroline 😍❤😁.

[@CarolineGirvan]

😆😆excellent Cathleen!!💓💓💓

[@pattapornchanin6740]

Thank you from Thailand. I am one of your big fan from Bangkok. I just start do excercises and your workout epic is my first excercises in my life, you hlep me alot to make my life more active and healthier. Thanks again

[@beverlylucas159]

I love the abs workout the sumo squats had my butt on fire. That was a excellent workout out! Epic day 23rd. Thank you Caroline.

[@alexandralane7690]

This was 🔥 I decided to do the floor glute exercises with ankle weights I may regret that a day from now 😬 Awesome as always thank you so much Caroline 😊💜

[@biankatoth1786]

I was thinking about it, but then I realize that I'm weak as hell :D

[@matthewalmond4688]

Hi Alex...yes me too...waiting to see what the consequences are tomorrow! Have a lovely day. Matthew

[@vickyjervis2819]

Me three... already regretting it. Panic stretching to try and offset what’s in the post 😂🙈

[@margmoore57]

I used them, too. I was already sore from Monday’s workout and I’ll be lucky if I can walk tomorrow. Best reason for it, though!!!

[@paulaacres6161]

Hi Caroline I m so happy that I found you on UTube .I look forward everyday to do your workouts thank you for helping us all to continue doing our workouts during this pandemic

[@CarolineGirvan]

Aw thank you so much for messaging Paula! Thrilled you are enjoying the challenges!!🤩🤩

[@andrear3325]

Another great work out. Love this program.

[@nataliabarber6372]

This is the best fitness channel on KZbin, hands down!!! ♥️

[@evawitmer892]

Caroline! I'm soooo glad I found you! I just started following you and your workouts most definitely are EPIC!!! Each workout is super challenging and I am dying! I love that you train abs quite a bit b/c that is my trouble zone and I want to train them more. You are beautiful and a good goal model to work out with!! I'm putting your abs in my pantry so that I don't over snack!

[@Luka-tb2bp]

I was so close to skip this workout altogether and do it tomorrow instead. But I pushed through and did it. Got to admit that this probably is my favorite to date lower body that I have done! You outdid yourself on this one, Caroline!

[@ellies.4479]

Wow! Two Words BURN & INTENSE!☺ So very rewarding and the right amount of burn to intense recovery. The Best sequence of moves! Can't think of enough words to say Thank you! Day 23 Complete! Outstanding 👏😊

[@matthewalmond4688]

Hi Ellie...I think your two words describe it perfectly! Hope all is good for you. Matthew

[@ellies.4479]

@@matthewalmond4688 Yes! The best to you too!

[@karenmottern8173]

One of the things i look forwars to daily are your workouts. Thank you!!!!

[@bethanybauk]

She gets us out of bed in the morning!! 💕💪🏻

[@CarolineGirvan]

@@bethanybauk 😆😆😆you get me out of my bed!!😆😆💓

[@dezrichards9297]

I really enjoy her work out I am in my third week now and am feeling strong already am addicted to the work out I love the weights keep up the good work 🏋️‍♀️🏋️‍♂️👍🔥🔥

[@kimjolypatry4768]

Another fantastic workout! 🤩 but tough🦵🏼I ❤️ using the band. Thank you Caroline!!! 😍

[@Leo-pb6cf]

Soon we're going to be bouncing coins off our butts!!! 😁☺️

[@CarolineGirvan]

@@Leo-pb6cf 😆😆😆

[@oksanakaido8437]

"I have had enough hip thrusts to last me a lifetime" was my thought about a dozen times during this workout 😆 Seriously great session though. I recently switched from a medium band to a heavy one and used my new heavier dumbbells for the first time today. Great to see progress!

[@wh4261]

Oh my lord those side lying raises killed my butt. I’m currently recovering from my study burnout and got back on track with working out. Had a lot of fun doing this. Thank you, Caroline! You’re changing lives ❤️

[@jodieclarke6387]

Smashed this at the gym. Feeling positive and epic!! ❤️

[@judeamro793]

OMG.that was insanely amazing and amazingly insane.❤️❤️❤️

[@laynel8075]

Whooo Hooooo and OUCH. Totally worth it! Thank you Caroline for this Epic journey!

[@LaiaBertran]

Brutal and awesome! Those abs were killing me. Thanks Caroline for another amazing day working out with you!❤

[@Nachorios007]

It was amazing, really enjoy doing your workouts. Glutes and abs are on fire 🔥. Greats from México ♥️.

[@lauradurr3081]

Swear I've been working out in the gym and at home for months now and I've never felt my bum burn like that Ever wow love you your the best Caroline thanks ❤️

[@CarolineGirvan]

Excellent Laura!! You smashed it!!👊🏼👊🏼👊🏼

[@maryleblanc5016]

One of my favorite classes by Caroline. My booty was burning. 🔥

[@dawnmccormic7903]

Thanks so much for the time and money you spent for us to do these workouts! I’m on day 23 of your Epic plan and I’ve loved every day because it pushes me and makes me go past my comfort zone, which is making me get results. Thanks and please keep them coming!

[@aleksandrat5105]

every single time I am tempted to quit at around 60%, but almost always I manage to finish and this makes me so proud. this is a tough journey but totally worth it

[@oliviadyer9957]

You are doing a good job. Cant wait until we finish the program to and see how far we have come

[@amberwebster7316]

You are such a bright light and inspiration to me. Throughout your videos I may say some mean things like "damnit CAROLINE you are killing me" or "OMG enough of the lunges" 😂 But I work through the pain and love you again by the end of the workout lol Thank you for making this free and extensive program, you have truly helped change my life!♥️

[@CarolineGirvan]

😆😆😆😆😆excellent Amber!!

[@theresaroodt1943]

WoW! Excellent workout. Caroline, you can be so proud of yourself!!! Thank you. My butt is shaking!!! hehe

[@slott2827]

Here we are!! ❤️✨🌈 We continue with THE PROGRAM !! To 100%. I really liked the format of this session, Caroline. I really enjoyed it. 🔝🔝Happy rest day, team !! Carolike forever!! 👍🏽🥇💕Ax

[@mimijohn5923]

You too slott have a wonderful day see you tomorrow 😊 😀

[@slott2827]

@@mimijohn5923 see You On the mat😊

[@dana1614]

This was fun, time went so quickly! Both challenging and interesting, thanks!

[@deniseribeiro2950]

Amo fazer seus treino de braço com elástico são os melhores....Obrigada pro dar o melhor dos seus treinos 😘😘😘

[@onetwo_matthew]

Completed with a medium glute band and a 14kg dumbbell. 👍🏼 Those early glute exercises with the band were SO PAINFUL! 🔥 The first set of sumo squats lulled me into a false sense of security, before the evil half reps and pulses came into play. I said “oh goodness, no” when I saw that sumo deadlift half reps were next. 😰 I think I need to work on my hip thrust technique because I was feeling it a lot in my quads.

[@rachaelluxton6413]

Thank you Caroline for your smiles, your motivation, your workouts and being you!

[@mora-mora5655]

Aaaaah so excited for this workout! Up early and ready to workout 😊

[@monicaambs]

My workout band came yesterday, just in time for this workout. Great workout as always.

[@alihealey6074]

I just got mine as well. Makes the workout more intense for sure.

[@CarolineGirvan]

Excellent!!💓👊🏼

[@altafmohammedchaugule9816]

Best way to start your Mondays.... lots of love and blessings Caroline

[@suzannedu419]

Nice thing for me is if a set doesn't work for me, I change it up...music+timer - it all works! Caroline, you are the 💣.

[@CarolineGirvan]

👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼😁

[@kimberlya9785]

Did this workout in the gym. Very interesting poses 😝

[@thyiff2219]

Thank you for lifting my ... spirit (and booty)!! 🍑😂 Like Matthew, I added ankle weights too. Tomorrow is rest day so I pushed a little harder. I really appreciated the band section for glutes activation and to give my grip a break from holding the heavy weight the previous 2 days. Have a good rest day tomorrow, everyone! Be ready for Friday Full-body, Supersets edition!! 🔥 ✅10/21

[@matthewalmond4688]

Hi Thyiff, glad you used the ankle weights too! This workout was brilliant wasn’t it? Yes, let’s make the most of our rest day before Friday! Enjoy your evening, Matthew

[@pamysmeuy5748]

@Thyiff 👋👋👋 even without the ankle this one was hot 🔥🔥🔥🧨🧨🧨But why not had some burn and I will buy some ankle for later👊👊💪💪 The hips thrust was hard to me... handling correctly was quite a challenge.. Love this format🎊🎊🎊🎊 Looking forward on Friday 1 hour super sets👍👍👍🤗💃

[@megan3855]

Ankle weights added also :)💜💕🤍

[@thyiff2219]

@@pamysmeuy5748 hi Pamys! Yes, this was definitely a Booty Blaster! I have done most of her glutes workouts and I felt like today’s hip thrusts duration was the longest. I used 40lbs, which is the heaviest DB I own and the hardest part for me was lifting the DB to place on my hips. 🤣 The bodyweight thrusts as finisher were a total surprise. I didn’t think bodyweight thrusters could burn so much. Ouchie! I highly recommend ankle weights because Caroline uses it for her thighs workouts. I really enjoy her ankle weights workouts because it’s so nice to not carry 2 heavy DBs for your lower body moves. See you Friday! 🙌

[@thyiff2219]

@@megan3855 Virtual fist pump! 👊 How did it go for you? Do you, by any chance, also own a yoga block??? Cause I do! 😆

[@BarbaraDerksen]

Hello Caroline, I made yesterday my REST day as I worked, I clean a few times a week for work, I put on my own “epic” steps while doing that - 300% of my daily goals, burning 1,385 calories and putting on 15.3 km... all of this iNSIDE - lol. I know when to say when. I’m always tempted to do your workouts THE VERY DAY they pop up, but I listen carefully to you and you do stress having rest... a balance, so I’m a day behind but came rested and eager to follow along and catch up. Many MANY blessings to you. Appreciate your info at the start, very helpful. Thank you.

[@50Strong]

Loved this constant no/little break workout! Get in, get it done, get on with my day!!!!

[@sandig7905]

I’m ready for tomorrow. It’s 10:12 pm where I’m at. Can’t wait.

[@itsdevic]

Just on time for my 7AM workout!🔥

[@CarolineGirvan]

Excellent Devi!! 👊🏼👊🏼👊🏼

[@panicpollo92]

Me too! But from the other side of tje planet, haha

[@quynhpham3042]

Ye working so hard it inspires me to keep up with ye workouts everyday xxx Thanks Caroline

[@ToddKTrout]

This was a rough one for me, but I stuck with it and completed it! I used resistance bands the whole way... like the impact they have. Good workout.

[@anabellagambina6567]

Eres increíble!!! Sigo todos tus vídeos Epic y mi cuerpo está cada vez más fuerte y bello!!! Amazing Bella ragazza!! Desde Argentina... Annabella💪👏👏👏💯👌

[@hamziyaali4459]

Omg that was a super tough workout 🔥🔥🔥🔥 I could feel the burn

[@bethanybauk]

So 🔥! What a great booty workout wasn’t it!? 💕🍑 Way to smash it! 💥👊🏻

[@marianaestefaniarubiomolin1181]

This is my favorite one so far!! Thanks so much Caroline !!!

[@globewithglasses]

Oh my gosh I did the whole thing! Can't believe it. Thank you so much for making exercise at home so accessible and motivating! ❤️

[@angelinexfit7783]

Abs and glutes combined EPIC!!! Well do this tomorow💪🏻

[@bethanybauk]

You will absolutely love it!! It was an absolute 🔥 fest!!

[@angelinexfit7783]

@@bethanybauk I do love it! This is the only workout that I made it to the timer rest,surely Im getting stronger every epic day💪🏻 thank you so much Caroline

[@bethanybauk]

@@angelinexfit7783 yay!! Successful progress!! 🥳 Way to go!

[@irinaandra8080]

This week is a killer one ... guess how the HIIT session will be on Sunday!!! Never felt so motivated & determined!!!

[@leratos5711]

These workouts are getting tougher and we're getting stronger 😊

[@CarolineGirvan]

@@leratos5711 exactly!!!👊🏼👊🏼👊🏼👊🏼

[@brynnapril3547]

Amazing workout! God Bless you Caroline, we are so blessed to have you! You are working so hard to provide this program for us. Well done🥰💖🙏🐸😁

[@tulipalfredo7644]

It just gets better ever day! Thank you Caroline 🤗

[@delina917]

Brilliant workout... loved it ❤️ the ending sumo squats and hip thrust was though💪🍑

[@susandeersong972]

Good morning 🌞👋 I‘ll do this after my breakfast, I’m very excited 😬😂

[@matthewalmond4688]

Hi Susan...yes I am excited too...it looks brilliant!!

[@lilly2b1]

My favorite day!!! Glute day ❤❤ corker of a workout, yet again. Thank you .

[@larassurakusuma685]

Doing this on 2nd day period really are something... glad I xompleted it. Now the abs feel relaxed lol

[@anastasiavnut]

Whattttttt??!!! What happened today my glutes are on fire amazing workout my favourite i think so far!! Love the emoms i didn't realize the time it went very fast!! I feel my body so alive thank you its not enough 🥰 💜💜💜💪💪🦵🦵

[@CarolineGirvan]

Excellent Anastasia!!! 👊🏼👊🏼👊🏼⭐️⭐️⭐️so much fun!! Well done!

[@melissakranz4109]

Love ur abs and glutes workout. I got to use the fabric band you recommend. This band increased the burn and challenge dramatically. When we got to the finisher I was relieved when u removed ur band😊. I removed my but I still felt like I was wearing it. 😂. That was the most intense burn 🔥 🔥 🔥. I’m a little sad tomorrow is an off day bc My energy this week is in such a high. I hope u and everyone in the group enjoy the day off!!!

[@CarolineGirvan]

Excellent Melissa!! Intense so well done!! 👊🏼⭐️⭐️⭐️

[@dianas4905]

One of my favorite workouts so far. I’m going to feel it tomorrow. Thanks, Caroline!

[@rachanadalal5582]

Bang bang....Wohoooo...looks quite enthusiastic. Wow, I am so keen and eager to do this workout. Just waiting for the morning . All the best to all👍🏻

[@marionnangobi2937]

Am the 2nd today