SLOW 'N INTENSE Hamstrings & Glute Workout | EPIC III Day 23

[@vivianmendez3475]

I LOVE the music of your workouts because it gets me into a beautiful TRANCE. I can only think… Am I squeezing my butt? Are my shoulders down? Is my core engaged? And for 45 mins it is just me and my body parts. No thinking, no worrying. And that’s MENTAL HEALTH FOR ME! Thank you so much for your workouts. On top of that I am also getting muscles….that’s just HEAVEN ❤️

[@iamdevanshkalra]

RELATABLE! Caroline’s workouts have really helped me connect with myself. I’ve become more aware of my form, quality reps and a strong mind & muscle connection. Also, the growth & muscles are a part of the process, I’m loving it ⭐️ Have a fanatic workout Vivian!!

[@ana_d_73]

I sometimes wish Caroline would post a Spotify playlist because she chooses some real bangers. It's so satisfying moving along to the beat of the music, it's really like going into a trance. Lol one that burns!

[@vivianmendez3475]

@@iamdevanshkalra isn’t that amazing? Enjoy!

[@vivianmendez3475]

@@ana_d_73 I know! It is wonderful.

[@S-CCCC]

I felt this especially in the Tempo series…talk about a meditative workout!

[@matthewalmond4688]

I know glute day is a real favourite for so many of us...absolutely nobody does glute workouts like Caroline! I’ve really been looking forward to today’s tempo workout...I’m sure it’s going to be super intense....the staple just looks superb! What beautiful bright colours today to help us through the burn! Have fun everyone...and have a lovely day afterwards! Catch up later! Matthew

[@iamdevanshkalra]

Morning Matthew, the workout looks great and we all know - the slower it is, the greater the burn & intensity! Looking forward to the staple, have fun!!

[@zfranco3107]

This is going to burn! 😬 have a good workout Matthew 😎 I agree beautiful happy colors to get us in a good mood, ready to work 💪

[@vidaliasulbaran9240]

Hi Matthew!!! This is going to be really intense, tempo, slow & bodyweight plus the staple = very sore Thursday, but still ❤️ it. Enjoy your workout and a wonderful day !!!

[@FlossontheMill]

Morning Matthew. Your favourite workout is ready for you ☺️☺️. Glute band at the ready. Reading the synopsis this is taking glute and hamstring work to another level! 🔥🔥🔥. The staple sounds super ++++ hard! You're sure to be sore after this. Enjoy 😁👊

[@tanjagoltnik2929]

Morning, Matthew! How are you doing today? After that workout I am fantastic!! What a burn! From start to finish everything was on fire! Loved the staple, it was a killer one! Tempo work really makes you focus on the muscles you are working. I know you will absolutely adore this one, as you said no one does glute sessions like Caroline. Have a nice day and see you on friday🔥😊

[@Busyfigureskating]

I feel like I’m the only one here who doesn’t like glute days as much, as so many of you comment it’s your favorite. For me I love upper body and abs the most. Today was a real struggle getting through this one, but I embraced it as much as I could 😩 I’m learning to love leg/glute days more, but today really tested me 😅

[@kathys5030]

Me too! I love Shoulder Day..Hate training my lower body

[@lindapeden3572]

Well Done ⭐️ It’s hard but sooo Important to keep strength In glutes Lot of us struggle Will help you a lot Caroline is correct to push us 💐

[@filipb.2631]

To me glutes/hamstrings workut always have an 'embrace the suck' vibe, the sorness afterwards is reward & punisiment alltogether 😉

[@littleanina1]

Same!! I don’t like glute workouts a lot either, much prefer full body or upper body👌🏻

[@dani8shawn]

My least favorite is leg day, so much huffing and puffing but I do it without complaining . Glute day is a must since I have worked in an office environment for 12 years, I can’t afford to let my glutes weaken ( no thanks rhino butt). Weak glutes mean a weak lower back and hammies so I gladly take glute day.

[@catherinethomas7476]

honestly 20% of its Caroline’s workout and 80% of it is the supportive comment community 💞idk what I’d do without them AND our coach! xx

[@onetwo_matthew]

Matthew: “Please Caroline… no more hip thrusts… the pain is too much” Caroline: “Next up is the single leg hip thrust staple 😈” Matthew: “Yes ma’am” This one looks deliciously tough! Can’t wait to actually do it (have to catch up and complete Day 22 first).

[@ilsekast6000]

Oh, is it too much???

[@onetwo_matthew]

It’s not actually too much (I hope), I’m just playing up the fact that Caroline’s workouts are really tough but we are prepared to push ourselves through the pain! 🔥😜

[@ilsekast6000]

@@MultiNoor13 thats right! A lovely day 🌞🤩🦵🦵💯

[@maribelcasas2513]

Ha ha ha This sounds familiar to me.

[@soleil0812Elli]

Feel the burn! I'm with you Matthew!!!

[@iamdevanshkalra]

I really enjoy tempo training because it requires strength & concentration, but also calm & serenity. Hope everyone has a fun fantastic workout, you've got this 💙

[@nikolinajosipovic7611]

Morning Devansh..enjoy your workout😉🤗

[@shiraran3619]

Hi Devansh, i also love it for the concentration and focusing on strength.came back from work and did the upperbody, it was very demanding but so fantastic.i am just about doing this workout so good luck and have an amazing day

[@luislenoirstaraceverde2493]

Morning Devansh, another treat for our glutes! The mind muscle connection is very important... I still trying to reach fully mine. Have a peaceful and 🔥 workout

[@tanjagoltnik2929]

For sure, Devansh! I love tempo training because of this, I really focus on the muscle and time flies by! This one is definteley one to revisit, loved the staple, it was deadly🔥🔥 Hope you will have an amazing session, see you on friday for full body😁

[@matthewalmond4688]

Morning Devansh...just finished...I enjoyed this and I hope you do too! Like you in enjoy tempo training...it really makes the muscles work hard...I feel it’s because they don’t quite know what’s coming next! The staple exercise today was a fantastic burner! I loved the abs add on too! Hope you have a great workout! Catch up again soon! Matthew

[@vylia]

After one week of being sick and warned against doing physical exercise, returning to Epic III feels like a blessing! I gave it all! Tempo training invites us to challenge our bodies as much as we want. I can't be happier. Welcome back to me! Thanks, Caroline!

[@JenniferShell]

This workout was amazing. I love them all but leg and butt days are my favorite. I used to HATE working out at home. HATE. And refused to do it. But your programs have changed all that. I do them at home, on vacay and in hotel rooms. Wherever. And I so agree with the comments about the music. It’s motivating and at the same time puts you in a trance. Also, I just want to add that it’s so nice to see you take a break during complexes or just showing the exercise is hard even for you. It’s so real and makes me really feel like your with us! Thank you Caroline :)

[@matthewalmond4688]

Hi Caroline...hi everyone...just finished! What a brilliant glute workout! I love tempo training...I like the way it keeps the muscles guessing what’s coming next...makes them work hard! The staple today...as everyone has said...is just killing! By the second round of full range thrusts my glutes would hardly work any more! And the start of the workout was hard...not to mention the finisher! Loved the abs add on too! Another great workout...thank you, Caroline! Have a lovely day everyone! Matthew

[@CarolineGirvan]

Fantastic Matthew!! Yes!!😆 that staple!!! Well done!! Are you planning any other marathons or races in your area? I know where you live is so beautiful for running! Cx

[@wanzybeem3240]

Yes it’s an intense one Matthew nicely put together. The staple got me as well as the finisher. Did the abs add on too, brilliant. Have a lovely day.

[@matthewalmond4688]

@@CarolineGirvan Hi Caroline...Thank you...yes you had excelled yourself with the staple today! Yes, you are right...there are many excellent half marathons near where we live! I usually do Windsor and Reading each year...and maybe one or two others from the smaller ones like Henley, Bracknell and Wokingham! All of them have their good points! I’ve done many half marathons...but never a full marathon! I just never had the time to train while working full time! Maybe it’s time to think about doing one! Thanks again...and have a lovely day! Matthew

[@alessiamarigliani9220]

I haven't recovered since Monday yet, but I'm ready for this intense glute and hamstring workout❤️ I've been feeling healthy since training with you ... my body is really stronger! I've come to appreciate all those invisible improvements ... it's the only thing that matters, not the nonsense like "abs in two weeks"

[@matthewalmond4688]

Hi Alessia...great comment...all so very true! I’ve been working out with Caroline right since the start and I just love it! I am stronger...my running times have improved significantly...and all this at the age of 61...just brilliant! Hope you have a lovely day! Matthew

[@alessiamarigliani9220]

@@matthewalmond4688 Amazing, Matthew! Happy for you ❤️ have a wonderful day!

[@fiorellamartino7240]

.... I always say that .... Caroline is our best therapy !!!! I am in love with her! It's the best there is!

[@alessiamarigliani9220]

@@fiorellamartino7240 I agree...She is so capable and sweet ❤️ and so are you...this community is everything

[@fiorellamartino7240]

@@alessiamarigliani9220.... And you too, Alessia!! this community is super supportive!!!

[@minetteestrada4639]

Hi, everyone 😀 i really appreciate how this day we will focus on being slow and controlled and some days we go fast. Caroline you have really built this program so well. Thank you so much for this. I’m really having an awesome time so far 😄

[@luislenoirstaraceverde2493]

Hi Minette, another strong session today. Have fun 🔥

[@luislenoirstaraceverde2493]

@@MultiNoor13 HI Evelyn, my glutes are already sore from Monday.... This is gonna hurt. But let's enjoy it 💯

[@matthewalmond4688]

Hi Minette...I love tempo training...it really works the muscles in different ways and builds up the intensity! I’ve just finished today’s session and I loved it! That staple exercise...what a burner! Have a great workout and a lovely day! Matthew

[@shiraran3619]

Hi Minetta, well said, i totally agree ❣️ i loved the staple , very well cordinated,as usual.Caroline is supreme ❣️the add on was fantastic too.enjoy your day

[@minetteestrada4639]

@@MultiNoor13 well done for getting this challenging workout done! 👏👏

[@juichandgadkar2384]

Slow and intense burn is my personal favorite and today's session is fully dedicated to it! I'm really looking forward to doing this because I love a tempo glutes and hamstrings workout! Smash it girvanators👊🥵❤

[@matthewalmond4688]

Morning Jui...this certainly gives a slow and very intense burn! You’ll love it...you are just like me...I love working glutes and I love tempo training! Have a lovely day! Matthew

[@juichandgadkar2384]

@@matthewalmond4688 your feedback makes me excited even more! And yes, we both share so many similarities! Hope you smashed it👊

[@tanaoleary4213]

Ooh those hip thrusts were good! My toddler couldn’t resist climbing aboard for the ride, and then jumped off to help lift me higher when it got tough. Smiles, laughs AND muscles for all! Thank you, Caroline.

[@danangelamorrell2599]

How precious! You made me smile! 🥰 - Angela

[@angelasgarbi5430]

The one leg hip thrust staple was the most difficult exercise of the workout! My glutes are on fire right now! Thanks for the workout~

[@andreahammond2314]

That was a real test of my mental strength. I really don't like these slow workouts and it's sooo tempting to just quit. I am stubborn tho and if I am going to do Epic III I am going to do the ENTIRE program. Thanks for really pushing me to my limits both mentally and physically Caroline!!

[@vylia]

The glutes and hamstrings are on fire after this session! Tempo training is challenging and helps so much with the mind-to-muscle connection. Thanks, Caroline!

[@soleil0812Elli]

Good morning everyone 👋 I bought a new *professionel* band, so excited to use inaugurate it today 💥👍I love tempo work, this glutes session will be tough 🥵 Thank you so much Caroline, I never take the time to express my gratitude!!!! 💙💛❤ I can feel my shoulders from yesterdays workout 👍 good that we train again our lower body 🦵Let's go everyone, enjoy this anazing tempo training and your day 💯👋💥

[@nikolinajosipovic7611]

Morning Elli so happy that you enjoyed yesterday' workout so much..me too..it was just perfect..we will enjoy this one today haha happy training😉🤗👊

[@soleil0812Elli]

@@nikolinajosipovic7611 Morning Dear, yes I adored all the upper complexes, every muscle was asked to work 💪 Let's have fun with the glutes 🔥 Have a good work in the office ☕ and a great training 😘

[@fiorellamartino7240]

... Oh Soleil... You're going to use a new band? Oh... Good luck then🤣 Seriously, it’s gonna be tough, but we’re gonna smash it!! All together 💪👍

[@luislenoirstaraceverde2493]

Hi Soleil, is the band really strong? Mine is just became easier and I'm using to the make it harder... Enjoy your new band, they are killer in the first session. 🔥 Have a great workout a super day after

[@soleil0812Elli]

@@fiorellamartino7240 Hi Fiorella, yes I had two small old bands, I had to push my knees so hard apart to feel any resistance at all!!!! Today I will really suffer with the new band! Wish you good luck, we will to it together!!!

[@akthomas]

Awesome once again! Those single leg 1/2 rep body weight staple was the toughest for me. Thank you 🙏

[@heidipets1631]

Omg! This was intense! It was a brilliant workout using just one weight and body weight! What a burn. All I can say is - thank goodness it’s over! I cried through it all and now feel good I got it done!

[@melinda5610]

Gotta love glute and hamstring day!! I loved the tempo layout. Kept the mind focused throughout each set. The staple was brutal! But I keep getting a little better with those SL hip thrusts each workout! I throughly enjoyed the challenge from start to finish. The finisher was definitely a favorite of mine!🥰🤩 Totally felt the burn!! 🔥🔥 Thanks again Caroline. I hope you enjoy your active rest day! See you next time.🙃

[@rhondacornelia3048]

Omg the single leg hip thrust were killer. Especially the last set. I had to stop many times 😅.. thank you Caroline for an awesome lower body workout. 🔥 🔥

[@marileedebruyn7192]

Yet another very fitting title. I used lighter weights today so I could focus on my form and it reflects in my calories but I WILL BE STIFF TOMORROW. Thanks for another thrilling challenge, C! Much love from South Africa

[@marthabelay8679]

I been exercising over a year at least 4 days a week non stop only your work out , simply you just do magic on my body . Thank you so much all you do .

[@aurelieliot646]

Good morning everyone ! The staple seems to be a killer ! Slow workout but controlled and focused ! Perfect 🤩 thank you Caroline !

[@luislenoirstaraceverde2493]

HI Aurelie, I don't like to look at the workouts so it's gonna be a super killer staple for me 😅 have a great day and a 🔥 workout

[@aurelieliot646]

@@MultiNoor13 hi Evelyn ! I just did it and yes it was tough 😳 glutes workouts are my « weakness » ! But you’re right you’re feeling so good afterwards !🤗

[@aurelieliot646]

@@luislenoirstaraceverde2493 hi Luis! I just look briefly at the intro while taking breakfast as I smash my workouts right after eating it! I like to « mentally » prepare myself for what’s coming 😂💪🏼

[@matthewalmond4688]

Morning Aurelie...the staple really in a killer! You’ll love it! Have a great day! Matthew

[@aurelieliot646]

@@matthewalmond4688 hi Matthew ! Yes it was tough ! Thank you have a lovely day too !😁

[@irenefial8083]

Hi everyone 🥰 These seems to be a killer workout for my glutes and I'll love it!! Let's go for it! Have a great day all 😘 CG thank you!! ❤️

[@matthewalmond4688]

Hi Irene...this one just burns...especially the staple! I’m sure you’ll love it and have fun too! Have a lovely day! Matthew

[@rudolphpieters7918]

I do not know about the rest of you, but my glutes were "butt hurt" from Day 21 of this series. This session just added to it, unfortunately. However, I am getting stronger not just in glutes but everywhere across my body. Caroline, y have complained about the soreness etc. But I know that is weakness leaving my body. Much💕 to you.

[@valley6806]

My 2nd round doing Epic 3 and I finally moved to using heavy resistance hip band. My glutes are were sceaming. 😂😬Thank you Caroline!!!❤️

[@isabelleweiler5603]

Hi Caroline, Hi everyone! One of the best ever glute workout!(I know, I say it each time, but is my fault if Caroline surpasses herself each time?). Thanks to Caroline my glutes have become the strongest muscles in my body when they used to be very weak. Nothing frightened me today, not even the staple!🤩🤩🤩

[@matthewalmond4688]

Hi Isabelle...well done...you’ve smashed this tough workout! Wasn’t that staple just killing! My glutes have become strong too and I really notice it when walking or running uphill! Such and increase in strength and my running times have come down significantly! Have a lovely day! Matthew

[@heatherpoletti6692]

Today's staple and the finisher were so difficult. The burn and muscle fatigue were felt. Thank you for planning such a great workout.

[@darkmoon_kelli]

Second time through this one, and I think I'm finally getting the hang of thrusts. Caroline is right. The mind/muscle connection comes in stronger and stronger. I'm so happy with how this went. I used 55lbs. for all thrusts by stacking a 40 and a 15. I used 2-30s for the rest for 60lbs. I kept up decently and felt the burn. :)

[@anitamontanaro]

Oh my gosh. This was not easy but I´m cought up for the week! What a blessing these workouts are, really don´t know how I´d manage without them. The staple was KILLER and the finisher a finisher indeed. I loved it! Thanks you Caroline and this amazing community!

[@karenmerchant1153]

I started on the chair but even with a blanket it was hurting my shoulders so had to drop to the floor. It was still a challenge though!. You can definitely feel the hamstrings working. Thank you Caroline for a genius muscle group workout. 👍🥰🙌

[@luisachavarria4864]

April 19 2023. Day 23 done. Today I used 23 lbs dumbbells ❤

[@aracelisgonzalez8479]

Buenos días y buenas noches a todos, disfrute mucho este entrenamiento, pero debo decir que odio los empujes de cadera aunque sin lis mejores ejercicios para glúteos, gracias Caroline por tu tiempo excelente

[@mbrown5791]

That was brutal Caroline. Don't know how I am walking back and forth to work now. My Achilles are my shoulders and hamstrings. You worked both on consecutive days.

[@riaj2960]

Tempo training really allows you to focus on the movements and build strength through focus. It can be difficult but I know we will all smash it!

[@iamdevanshkalra]

So true! Focused, slow & controlled all the way 🔥🔥🔥 Have a fantastic workout Ria!

[@matthewalmond4688]

Hi Ria...I love doing tempo training! It really keeps the muscles guessing as to what’s coming next and makes them work hard in different ways! I’m sure you’ll love this one! I’ve just finished...what a burn! Have a lovely day! Matthew

[@soleil0812Elli]

We definetly will Ria! Enjoy this tough tempo training!

[@vitabuonavita2565]

I always did weight training when I was Younger 1990 and then I got away from it...and i don't know why? so i have been doing your programs since September 2020, and yes it is possible 30 years Later to be Fit :) you are Amazing, Thank you for Helping us. sure the Gym is Open, But i Love at home, I work harder at HOME.

[@anvandessel2909]

Just completed the workout and well... it was hard 🙂 I really enjoyed it! So effective, I can feel my muscles trembling. I LOVE THIS! Epic III is next level, no doubt. Sooo good! Thank you Caroline, I can't believe how good your workouts are! 👏🌹

[@Bibiana1985]

I just adore all the glute workouts!! You are the best!!!

[@Daisy-wc3us]

Day 23 of EPIC III Done! Loved this workout! Really enjoyed the finisher with the resistance band too! Thank you Caroline

[@matthewalmond4688]

Hi Dana...wasn’t this brilliant! I loved the finisher too...not to mention the staple! Have a lovely day! Matthew

[@elanalouwrens1000]

What a workout!!! Definitely tests the glutes to the max! Thanx, as always, you are the best Caroline!!!

[@vidaliasulbaran9240]

Looking forward to do this intensely hard & awesome workout tomorrow morning, the staple 👊🏻 is going to make the rest day the most sore day of the week I think !!! Painful and all I love ❤️ every exercise on it …..Thanks Caroline !!! Good night and good morning and have a great workout everybody!!! Enjoy the day…

[@matthewalmond4688]

Morning Vidalia...you will enjoy this...it is certainly hard...and the staple really burns...but I’m sure you’ll smash it and love it! Have a great workout and enjoy your rest day! Matthew

[@anthonycarson2541]

All done with 25kg heaviest I have atm... the gluteband and I will never be friends... I tolerate it as Caroline introduced me to it... still I'm doing them so dedication to the cause is key... Sumos and RDLs 🧡 ... happy Wednesday team 😉

[@fiorellamartino7240]

😂... Oh Anthony, I agree... It’s hard for me to make friends with that gang too! The Caroline 's hip trust db+band is the most painful thing there can be, in my opinion!!! I do it religiously because it' s the most effective exercise for the hlutes... But what a pain, man!

[@anthonycarson2541]

@@fiorellamartino7240 Hi Fiorella 👋 I'm so happy someone else thinks the same. Everyone seems to love that thing and Caroline makes it look easy...I used to be and upperbody junky but have grown to love my legs days but those thrusts are murder.....I do love my Sumos and RDLs.

[@fiorellamartino7240]

@@anthonycarson2541..... the hardest thing is pushing the knees out all the time with 24 kg (for me) and that band around your knees😩! The hip trust without the band is definitely easier🤷🏼‍♀️! Our Caroline always pushes us beyond our limits !!! Yessss.... I also love sumo and RDL 😍😍!!! Enjoy your active rest day!!!

[@matthewalmond4688]

Morning Anthony...I’m not sure that I was still friends with my glute band after that workout! But I do enjoy using the band...or maybe I’m deluding myself and I just enjoy it after I’ve finished!! Wasn’t that staple just killing too...even by Caroline’s standards it was hard! But I enjoyed pushing through the workout! Hope you have a great active rest day! I was thinking if a walk...but it’s so misty and drizzly that I’m going to postpone it and I’m now planning a long walk for Saturday! Hope you have a great day and see you for Friday full body workout! Matthew

[@matthewalmond4688]

@@fiorellamartino7240 Hi Fiorella...have you ever tried the hip thrusts with a longer resistance band around your feet and thighs! Caroline showed this in some of her early videos with a purple band exactly like one I have! She does it in about the Last full band workout she did...just before the start of epic 1! That really is killing...much harder than using a weight it my opinion! Have a lovely active rest day! Matthew

[@cathyburreci2291]

The finisher always gets me. Legs was so shaky. Made it through the end tho, thanks Caroline.

[@vanille.sans.filtre]

I was a little lazy on the staple. Don’t be because in the end it left me feeling I could have gone more. Still left me energized and feeling good for the day, thanks!

[@miaz3379]

Mentally today is really the first HARD one for me. Really sluggish mood and my hip thrust set up is always a mess. My mat wont stay in place my dumbbell has a mind of its own, concentrating on my glutes and tucking in my core still my lower back decides to be sore. Paused then had the whole week schedule running through my head. The EPIC ending today has really hit hard. Well done everyone!!

[@mamencita88]

This was one of the most burning glute workout that I’ve ever done! Thank you Caroline, I feel my glutes so tired today, but that means hard work 💪🏼

[@sharonthompson4774]

Oh my goodness, that staple exercise !!! Such a fantastic workout format. Thank you Caroline, this was fun and challenging 🤩🤩🤩

[@anastasiyab9130]

So true, Sharon! That staple 😅

[@matthewalmond4688]

Morning Sharon...wasn’t that staple just killing! Enjoy your day! Matthew

[@alisonryckman7711]

I considered putting this one off til tomorrow because I am still a bit sore from Monday. Glad i went ahead anyway. Also glad this one started off with just the band before dumbbells were brought in. I loved the whole session today. Hardest? The staple!! OMG, on the third set, I was really struggling. But saw Caroline was in the same boat as me. Loved the sumos (I went heavier today, 50 lbs), loved the lunge to RDL stretch (was fun trying to balance with wobbly, completely toasted legs), and loved playing around with slows & pauses, etc. Caroline, how do you manage with only a towel to make the DB more comfortable…I am using the thickest pillow I can find in the house! Did the abs add-on too which is always a really nice way to end a tough workout especially when most of it is lying on your back! Looking forward to Friday!

[@AZ-co6sh]

Wowww this was very challenching, love glutes workout, it is the part of my body I struggle most to reduce fat .... Thank you Caroline. I feel so good when it's done. You are the best PT ever

[@otherh4255]

Doing this tomorrow. Don't have time for the gym during the week so I need structure to motivate myself at home. This looks great

[@kimoskam776]

Perfect name for this workout! Can I just say those one leg thrusts were a killer! I definitely have a weaker side! I loved the lunge to dead lift. It gave me a nice stretch in my hamstrings! I really didn’t feel up to doing the 20 min abs add on but I persevered and finished off strong! Hope everyone had a great workout and are able to walk tomorrow! 😂

[@rubicastillodelgado5905]

Here from epic 1 day 9! Can’t wait to do epic 3 😳 daunting, but exciting!!

[@Rozzerama1]

Wow, that bodyweight only staple set really does hurt when you do the last set of full range movements. Really liked the RDL variations as I love feeling that stretch in my hamstring. Thank you, Caroline and hope everyone has a good workout today.

[@fiorellamartino7240]

This is: KILLING ME SOFTLY.... See you later, good luck, everyone! Post-workout : Wow Caroline, that was amazing! I loved it! The tempo training allows you to feel the muscle working well and it was a great feeling! The staple, apparently simple, was a toughie 🥵 ... I used 24kg.... my add-on a dated video "combo abs & Glutes with band"... although it was a gamble because my glutes were really exhausted 😩!.... What can I say, thank you ❤️!

[@fiorellamartino7240]

@@MultiNoor13 😂😂.... Now that I have, I can confirm! Have a great day Evelyn ☺️!

[@soleil0812Elli]

I'm almost scared of this workout, but I'm ready to smash it and burn my glutes! :-)

[@fiorellamartino7240]

@@soleil0812Elli.... You’ll see, you’ll love it! It’s tough but it’s slow and focused!.... It feels so good after! Enjoy it!!

[@soleil0812Elli]

@@fiorellamartino7240 thanks Dear 💪

[@KatsSpot]

I had NOTHING left at the end. I literally couldn't "lift" anything. Thanks Caroline. Mission accomplished.

[@priyadarshinijadhav1911]

Absolutely enjoyed upper body complexes yesterday.. I love leg workout by Caroline.. It's glutes and hamstrings today.. It's always unique and interesting.. I am looking forward to do this in the evening..Love the outfit and the wavy hair ❤ Thank you so much Caroline for all these brilliant workouts... You are an amazing trainer!! Lots of love ❤ Have a wonderful day Caroline and everyone!!

[@matthewalmond4688]

Hi Priyardarshini...great comment and lovely, very true, words about Caroline! I loved today’s workout and I’m sure you will too! The staple is just killing! Have a lovely day! Matthew

[@priyadarshinijadhav1911]

@@matthewalmond4688 Hello Matthew.. Thank you for your lovely words.. It's nice to hear that you loved it... I am doing it in few hours in the evening.. As you say staple is killer, I am looking forward to this blazing session.. Have a wonderful day!!

[@soleil0812Elli]

Hi Priyardarshini, I'm with you, I will also smash it this evening after work! Caroline is absolutely fantastic!!!! We have so much luck to have her as our trainer!!! Enjoy the burn and have a great day!

[@priyadarshinijadhav1911]

@@soleil0812Elli Hello Elli.. I so much agree with you.. Caroline is truly an amazing trainer.. We are so blessed to have her in our lives.. I really enjoyed this workout.. I am sure you also must have smashed it.. Have a wonderful day!!

[@gerimulvany9585]

Good morning Caroline and everyone! Yet another fabulous WO, my butt is still achey from Monday’s marathon!!! It’s super how you show us how effective BW is, that staple was “something else”! 😰Thank you once again gorgeous lady, hope you get this yesterday’s post seemed to disappear! You are much appreciated Caroline, have a lovely day each and everyone of you! Enjoy your session! 🌹

[@matthewalmond4688]

Morning Geri...wasn’t this another brilliant workout! That staple just burned so much...I loved it! Hope you enjoy the workout and have a lovely day! Matthew

[@CarolineGirvan]

Good morning Geri!!! Congratulations on your marathon!! Wow!! I hope you crossed that finish line with a huge smile!! You should be so proud of yourself Geri! You work so hard, and are such a wonderful part of this community. Have you completed other marathons? Cx

[@gerimulvany9585]

@@matthewalmond4688 Hi Matthew yes it did😓! Super WO have a lovely day Matthew! Geri

[@matthewalmond4688]

@@gerimulvany9585 Hi Geri...did you actually do a marathon on Monday...or were you referring to the workout? Mind you...these workouts are marathons in themselves! Matthew

[@gerimulvany9585]

@@matthewalmond4688 Bless your heart Matthew! The WO was my marathon, good to know your seeing these!!!!

[@norad1563]

My fav work out! So hard but really felt it! Thank you 😊

[@Ana_keifox]

Caroline, thank you so much for your exceptional workouts, so unique and pushing to ones self limits. I've learnt and gained so much thanks to you. I know that you are with your application right now, but I live in a country that GooglePlay doesn't allow payments to go through to any apps. So I cannot pay, but if I could I wouldn't hesitate and would join your workouts to progress further. But for now, I'm thankful to you for the great programs and additional workouts ! ❤

[@jennyfrost2657]

Concentrate on feeling the stretch in the hamstring...no problem there Caroline 👍😱

[@CarolineGirvan]

😆 excellent Jenny!! Well done!! I hope you feel amazing after this!!🤩👊🏼

[@brerrose8178]

thanks Caroline! ❤️💪

[@DarthVader-sl9km]

Haven't done this one yet, will do tomorrow but I just LOVE the way the workouts have so much thought put into them, and the way I have started to love working out whereas before I hated it. Thank you, Caroline, you really are amazing and that smile of yours is like a helpful friend :)

[@dhamodharanmanickam1373]

Good morning Girvantors 💙. My most awaited workout after seen epic 3 schedule as this is first tempo glute workout and it's full of fun , intense. Lets smash this Girvantors 💙. Have great workout.

[@luislenoirstaraceverde2493]

Hi Mani, I m sure you gonna feel amazing after finishing this superb tempo workout 💪

[@soleil0812Elli]

Hi Dhamodharan, I wish you a lot of fun with this tough tempo workout!!!! So well planned from Caroline! Only Girvanators can smash it! Have fun!

[@shubhanag9744]

I did save this for my Sunday. I did not use the dumbbells for a single exercise and my glutes still ended up getting a great workout. Put my band to good use. Really pushed my knees out and my glutes were sore in no time. Gonna do the HIIT tomorrow. So excited!

[@wanzybeem3240]

That was an awesome workout Caroline, thanks. I pushed myself too hard on Monday so I still could feel my glutes but I pushed through today. That staple was intense, it got me smiling at you😅, wow. Amazingly arranged and I kept looking at the yellow roses and I pulled it through. Thank you. Hope everyone enjoyed this one too. 🔥🔥

[@matthewalmond4688]

Hi Wanzy...wasn’t that staple just killing! Have a lovely day! Matthew

[@amirahamdy9433]

Woah!!! The staple was too hard, but I got it! In general, this is the best glutes workout I've had in a long time! Thank you✅🥵👏

[@debora8903]

Yeah day 23 done ! ✅ 😄 Thanks for the workout, the staple with the single leg hip thrust was so challenging but worth it !

[@avril6310]

had to really push through with this one, but finally made it to the end!! thanks caroline

[@avril6310]

used 17 kg and 22 kg for rdls

[@sharonvuokko4565]

Hello everyone! I remembered the when I dislike hip thrust...It was just pain full. But then I got use to it and honestly I looked forward to it. I know today's session is going to be great, as always ❤. Can't wait to do this later this morning.

[@SisiKarma]

Awesome workout. I really appreciate your programs on here. Thank you for a great workout today.

[@FlossontheMill]

Goodness we are going to feel our gluteal muscles after this workout. Caroline has set us a fabulous workout. Band work combined with tempo training will surely make the muscles work in a way we've not experienced so far ✅🔥🔥🔥😁. Time to rise and smile - oh yes and apologies to my legs once more for what I'm about to ask them to do!! 😂

[@FlossontheMill]

@@MultiNoor13 hi Evelyn. I enjoy Caroline's Tempo training it makes me concentrate on the muscle movement and how it works, I'm looking forward to doing this today. Sounds like you've had a good workout. 😁👍✔️

[@FlossontheMill]

@L.S Hello LS. Yes DB on top of your hips, I suggest a towel underneath for comfort. I'm sure you're hips will stay connected 👍😁, but they are going to work really hard today. Caroline's technique is superb, maybe watch the demo first then follow along with the same tempo. Remember, your weight is your weight, it doesn't matter what Caroline uses, this is your workout. I'm sure you'll have fun and be smiling at the end 👊💯👍✅. You got this for sure.

[@FlossontheMill]

@L.S Hi LS. They was one of Caroline's hard glute workouts, most people find them hard so you're not alone 😁👍. You will probably have sore hamstring, quads and glutes tomorrow or the day after😳. You're right however it was fun as well ✅👊☺️. Fabulously well done for pushing through to the end, be proud of yourself 😁💯. Tomorrow is a rest day and I think your legs will be glad of it by the sound of your comments. Have a great day tomorrow. 👋

[@FlossontheMill]

@@MultiNoor13 Hi Evelyn. This was a super hard session. The staple was definitely well designed to make us work hard throughout and concentrate on the muscles, no rest for the glutes today. I enjoyed it and pushed through the tired barrier 😳😳✅. I hope you're having a good day after such a strong session. 👋

[@FlossontheMill]

@L.S Hi LS. You're so right. Rest is very important our muscles and bodies need time to recover and repair, that's how we become stronger 👍✅💯. Enjoy your rest day ready for full body Friday 🙂😁.

[@desiree9018]

Looking forward to this workout! I love love love working the glutes. Thank you Caroline! 💗

[@shairaaaaaa958]

Wow wow wow!!! This seems intense and fun! Enjoy everyone 💜💜

[@shairaaaaaa958]

@@MultiNoor13 Yay congrats! I’m about to do it now, ready for a good booty pump! 🥵

[@matthewalmond4688]

Hi...I’ve finished...what a burner! You’ll love it! Matthew

[@matthewalmond4688]

@@MultiNoor13 Hi Evelyn...so very true!

[@shairaaaaaa958]

@@matthewalmond4688 just finished!!! Loved it! 🥵

[@shairaaaaaa958]

@Jasmine You too!!! Great day so far (with a sore bum 🍑🤣)

[@marlawainscott6656]

Thank you Caroline! These workouts are so hard and challenging but so well worth it!💪🏼 Still sore from yesterday’s workout!

[@matthewalmond4688]

Hi Maria...I agree...the workouts are hard...but what a feeling of power and accomplishment when you get to the end! You’ll love today’s workout...especially the staple! Have a lovely day! Matthew

[@trishd.7346]

Ooh! Glutes & Hammies TEMPO style w/ the Slow pace, Pauses and Holds. It's gonna be INTENSE!🔥 Luv it! Let's Smash this! 😆👊 Still feel the effects of Day21 a bit 😂 Day 23 Smashed! What a Burner 🔥! Killer Staple! Fave was the finisher. Twas Fun pushing through. Thanks Caroline! ❤️

[@trishd.7346]

@@MultiNoor13 Thanks Evelyn! Enjoyed it! Intense indeed. I'm certain bum and hammies will be sore again tomorrow 😂. Have a lovely day Evelyn! 😊

[@linamarcelagarciareyes8362]

What an amazing work out ! woke up at 4:30 am and it was totally worth it

[@munaahmed1749]

Fun and intense :) I did a modified version for the staple using the stability ball for some extra balance :) As always feels awesome when done :) Enjoy everyone 🔥 Caroline, I adore your flowers 💗

[@fiorellamartino7240]

Wow... Good idea Muna! I'll try too, if I'll do it again 🤗

[@lynch8418]

Yesterday’s upper body was on another level. This one looks 🔥🔥🥵🥵. Have a great workout everyone!

[@iamdevanshkalra]

It was & I’m feeling it today 😆🔥 Glutes & hamstrings, let’s do this Camille! Have a fantastic workout ⭐️

[@lynch8418]

@@iamdevanshkalra It’s morning on my side of the world. I just finished her workout. 🔥🔥🔥🔥. I think I have no words for this workout. One leg hip thrusts as a staple yikes! 😩😭. Another level! Have a great day!

[@lynch8418]

@@MultiNoor13 Well, I would have to agree 🔥🔥. One leg hip thrusts as a staple almost took me out. Gotta love Caroline. Have a great day

[@vylia]

My third round of EPIC III; excellent session. Thanks, Caroline!

[@Me15U]

Wow I see staple is single leg thrust , it's going to be intense. I was waiting for a glute workout that has single leg thrust , super excited for this one. Thank you queen Caroline 💓💓💓

[@matthewalmond4688]

Hi Rachita...the staple is just killing...I’m sure you’ll love it! What a great workout this is...have fun when you do it! Matthew

[@luzdoarcano]

This workout was soooo hard!! I really pushed myself this time! Loved it ❤️

[@danangelamorrell2599]

I agree, and I'll be feeling it tomorrow! We have definitely earned tomorrow's active rest day! - Angela

[@jenniferletzer5266]

Never thought I'd be so excited to make it to the finisher. Very challenging workout. I know I will be feeling it later. Thanks Caroline!

[@heathermitchell2275]

What a great workout today! I found all of the exercises challenging and the staple was super intense! Thanks Caroline!

[@CarolineGirvan]

Fantastic Heather!! Well done! Yes so right… that staple was so simple yet very effective at connecting the mind to the glute muscles!! 🔥🔥🔥 well done Heather!👊🏼🤩

[@heathermitchell2275]

@@CarolineGirvan Thank you so much! I can’t wait to see what is in store for tomorrow’s full body workout! 🤩

[@joleynchan4047]

Absolutely loved this workout, glute days with tempo work is the best. My glutes are on fireeee 🥵🔥🔥🔥

[@minorca1]

Very creative!! Loved it. Totally struggled but I finished 😅😅😅😅

[@legion_cloud]

Thank you for another amazing workout. Wow my legs have progressed so much. I was able to do everything besides: FWD LEAN LUNGE TO RDL STRETCH. I am not very flexible and didn't even try and attempt these but did kickbacks instead :)

[@336polly]

Seems intense! But I’m pretty excited about this workout tmr morning! “Let’s go!”

[@matthewalmond4688]

Hi Yiying...it is intense...but I’m sure you’ll smash it! Have fun when you do the workout tomorrow ! Matthew

[@ChancyFit]

Always always great workouts Caroline!!!! I call it “beast mode “ plus incredible FOCUS 💥💥💥💥🔥🔥👍👍👍

[@cherishthewayyousparkle8046]

Felt the burn for sure- loved it! Feeling stronger and stronger by the day!

[@BertaCohaagen2084]

Thank you Caroline!!! Harder when it's slow. 💪🔥💪

[@CarolineGirvan]

Oh yessss Esther!! Well done Esther on reaching this point! I am sure like me you were very happy to remove that band!! 😆🔥 cx

[@anastasiyab9130]

That staple! To me, the entire workout was about it. Forget that heavy dumbell, you can manage it. Focus on the staple cause it will take all you got and make you feel the true burn 💪🏼🔥🔥

[@CarolineGirvan]

Yesssss! That staple was so intense but really allowed for you to connect with just those glutes!! Well done Anastasiya!! 🤩👊🏼👊🏼👊🏼

[@anastasiyab9130]

@@CarolineGirvan Thank you very much, Caroline! You're the best inspiration for us! 🙏🙏🙏

[@tonyp3790]

used my trusty 20kg sandbag plus 5kg dumbbell for Sumo used 12.5kg each, had to stand up straight at times as felt pressure in the base of my back. Great workout, I am not a keen lover of glute work but I know it needs to be done. Thanks Caroline

[@cristinarinke108]

Thank you Caroline for a beautiful start in the day :). Was perfect like allways

[@christineroberts1451]

Oh yeah!! That staple was the toughie in this routine!

[@julissacabral4191]

I don’t like leg day but man did I surprise myself today! Love it when I notice my growth in strength and endurance. Thank you Caroline! 🦵💪

[@evancristin7408]

Amazing workout! I loved it! Thank you Caroline 💜✨🌸

[@luislenoirstaraceverde2493]

Caroline, this workout was 💣. The staple was a real burner... And I can tell you that my hamies are already sore. I used 25 kg but was really to.much for me this time. Thx so much for the huge variety of workouts. Really killing it 🔥

[@matthewalmond4688]

Hi Luis...wasn’t that staple just killing! I used 2 x 8 kg dumbbells...that was enough for me! As you say Caroline’s workouts are always so varied...so even though they are hard they are always interesting to do! Have a lovely active rest day tomorrow! Matthew

[@luislenoirstaraceverde2493]

@@matthewalmond4688 happy rest day Matthew. Hope it doesn't rain in UK... Here is a rainy week. What do you usually do on your active rest days? Today maybe I will take a break... I honestly don't know yet 😊 have a lovely day

[@matthewalmond4688]

@@luislenoirstaraceverde2493 Hi Luis...it’s been really cloudy and a bit drizzly today but nicer weather is predicted tomorrow! Since the early summer I’ve been doing a long walk once a week on active rest days and I love it! This week I’m postponing it from Thursday to Saturday! I’ve posted some pictures of my walks on Caroline’s FB group...if you are interested you’ll find them there! Matthew

[@anamonroy2779]

As a full time student who has P.E twice a week, I can't do Caroline's glute workouts on weekdays bc I won't be able to walk the next day 😂💀

[@matthewalmond4688]

Hi Ana...good point! I hope you find time to fit this in sometime...it’s a brilliant workout! The staple exercise in particular is a killer! Have a lovely day...hope your studies are going well! Matthew

[@jeckellstallworth]

Just going along in my workout, look up...only 28% in!! OMG! I thought I wasn't going to make it, but with Caroline's smile of encouragement and knowing all the faithful Girvanators that are rooting for me, I made it through. Thank You!!👌😰💓🥵💥💦🙂

[@CarolineGirvan]

Fantastic Jay!! You did it!! Another session smashed and I have no doubt you feel pretty EPIC right now!! Well done Jay!!👊🏼🤩

[@jeckellstallworth]

@@CarolineGirvan Thank you very much Caroline!!