Welcome to week 7 in the EPIC Program!! Day 31 and it’s glutes & ab workout combined! Hamstrings, core, abs, glutes all are involved in this dumbbell workout!
You will need either 2 x dumbbells (or 1 larger dumbbell), or a kettlebell or plate. Also a mat and a chair for hip thrusts.
You don’t need a band for this workout however you can add it on during the sumo squats (bring feet closer in and push knees out), bridges and hip thrusts if you like!
The timer will be on for a majority of time 45 seconds with 15 seconds rest, however some of the movements completely leave out the rest abs you will be performing hip thrusts etc for 1 min 45 seconds! 
For a portion of this session, every 3rd exercise is a staple: the sumo half rep squats. Ensure feet at 45° out, wider than than standard squat, you keep chest open, shoulders back and down, push hips back and don’t stand fully! Of course stand fully when you need a rest.
JACK KNIFE
OPP HAND TO FOOT HOLLOW
CRUNCH HOLD W/LEG LOWER
ON HANDS TUCK TO EXTENSION
HEEL TAPS
TOE REACH HOLD W/ALT LEG LOWER
HIP RAISE HANDS UNDER TO LOWER
X ARM CROSS CRUNCH TO SIT UO
V SIT HEEL TAPS
SUMO (count down 3sec, hold 3sec)
SUMO (count down 3sec, hold 3sec)
1/2 REPS SUMO SQUAT
FWD LEAN LUNGE
FWD LEAN LUNGE (switch side)
1/2 REPS SUMO SQUAT
FWD LEAN LUNGE
FWD LEAN LUNGE (switch side)
1/2 REPS SUMO SQUAT
SUMO RDL
SUMO RDL
1/2 REPS SUMO SQUAT
STAGGERED HIP THRUST
STAGGERED HIP THRUST (switch)
1/2 REPS SUMO SQUAT
STAGGERED HIP THRUST
STAGGERED HIP THRUST (switch)
1/2 REPS SUMO SQUAT
HIP THRUSTS
HIP THRUSTS
1/2 REPS SUMO SQUAT
SUMO HIP THRUSTS
SUMO HIP THRUSTS
1/2 REPS SUMO SQUAT
FROP PUMP
FROG PUMP
1/2 REP SUMO SQUAT
SUMO SQUAT PULSES B/W
PLANK ONE LEG LIFT (same leg)
PLANK ONE LEG LIFT
SIDE PLANK LEG LIFT
SIDE PLANK LEG LIFT (switch)
HOVER TO DONKEY KICK
HOVER TO DONKEY KICK (switch)
SIDE LYING TO LIFT
SIDE LYING TO LIFT (switch)
HAND PLANK LEG LIFT PULSE
HAND PLANK LEG LIFT PULSE (switch)
SINGLE LEG BRIDGE (1 min)
SINGLE LEG BRIDGE (1 min) switch
It is up to you to push this session!! Really focus on squeezing with just the glutes! During the hip thrusts, look straight forward, lower slowly (not so far as to arch back) and squeeze with glutes to raise hips as high as you can. Squeeze and hold and lower again. It should be controlled with no sudden movements.
With the abs towards the end, think about using the glutes and abductors to lift the legs, holding core so tight and breathing!
I hope you all enjoy this session and really feel those glutes isolated, activated and engaged!!
Cx
My 5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs
My 30 Min EPIC Cardio Workout: https://youtu.be/ImI63BUUPwU
My 20 Min Abs Workout: https://youtu.be/3oeimlA6s68
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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
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Hi Caroline I hope that you doing fine you and your loved ones. I’m your big fun but I never wrote any comment until today, I need to said a big thank you for what you did to me I was 85 kg when I start doing your exercises on May and with your training on YouTube I’m now 69.5 kg I’m so happy that I found you on YouTube you’re like gift send to me because I was battling with my weight and until you come into my life. And a big thanks to the community because I always read the comments but not write anything so some comments help me too big love from Italy
Amei o treino
This is one of my favourites
Amazing workout! My glutes and abs feel like a million bucks! Thank you so much!
Day 31 Done again
Love
I turned 66 on the 25th. I’ve been working out since I was 30. I’ve gone through many many trainers. Caroline challenges me the way I need to be in order to maintain results I’ve worked so hard to achieve. Thank you
I’m on day two working on my body and I saw this video and thought "nice imma train my glutes a bit harder" BIG MISTAKE I did not look at the length of this video and also didn’t realize that this is day 32 of a challenge, meaning it’s meant for people with 32 days of experience
not TWO 
I died a slow death and did not make it till the end, but now I’m bathed in sweat and done for the day lol
love it
Lun25nov24. 3sb, zumo s 3, ht 3, sz 3, puente 1, PM 3 cada pierna de 5reps
Are these plank things pilates? I don't like it.
I think if I train everyday mucles I'll burn each mucle max 2 times in day..but you know for some reasons first of all only British girls bit why …you know beter
Mar 19 nov 24.
(Casi 12:00–13:19) Sentí que tarde demasiado pero estire en glúteo parte para estar lista en la siguente ronda, modifique algunos ejercicios a sentadilla búlgara, peso muerto a 1P, hip trups levantando pierna, etc. Pero me guíe de esta rutina para hacerlos, me fue bien, más ardor, PM, SB, Ha1P. Pero todo fue bueno! Gracias Dios
This was great!
Thanks
24/10/24
week 7 ,yaay
I had to go easy on myself today, so 9 kgs and plenty of mini extra breaks. A big part of this workout is bodyweight
Thank you.
1 hour 4 mins. 302, 384. 144, 96-168. 27 August 2024.
This was a very tough workout. I had to pause at times for about 45 seconds before I went on the next one.
Was it 1.45 mins of holds or plank variations, I can’t say.
My diet is thru the roof, I feel the need to fuel up. Perhaps it isnt the best if I want to be calorie deficit but meh. I’m going to show up and progress for now.
Today, I’m just glad I did the workout.
Round 2.
I did the first three sets of sumos with 50 lbs, then dropped to 40 lbs for the lunges and sumos thereafter. Hip thrusts were all 45 lbs.
Really wish I could remember what weights I used during Round 1.
is no one else annoyed that it’s just sumo squats the entire time???
started bawling my eyes out 10 minutes in
Loveeeee
done may 7th,2024….so many things happening in my life this season,but my work out time is nonnegotiable! big thanks to you Carol,all the glory to Jesus, my King!
Hi Caroline! I just wanted to thank you for posting these programs, they have made me so much stronger! I started epic 1 and I’m 30 days in. I can now say I can do a tricep push-up which I couldn’t do a month ago! Sending love!
Must be effective lol
Awesome. Done
Great workout as always. Thanks
Let's go
Hi Caroline great workout thank you from Gina in Busselton Western Australia
Let’s Go!!!
CG!!!
Back to the Beginning 2024!!!
Feeling so much stronger since I started the Epic program. Still have to modify lots but I am seeing progress and it keeps me moving forward. Thank you Caroline.
Thanks so much!