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

High Calibre Hamstrings, Back & Glutes Workout is Day 26 in Caroline Girvan‘s EPIC Heat program. I am a sucker for Caroline’s back + lower body workouts–my 2 favorite muscle groups to work combined into a single workout. And Caroline has created several of these wonderful workouts. Having now done this workout I have two thoughts. First–it worked the targeted muscle groups hard and well. Second, it was not my favorite. It is a good workout but I like her other back/glute combo workouts that I’ve done much better. As I said, that definitely does not mean this isn’t an excellent workout that will do the job and well, but it did not have the fun factor (for me) that her others have. And as a side note–it kicked my a$$, but that wasn’t why I didn’t love it. Though maybe it was the 2 solid minutes of hard work before getting a 30 second break that made this less pleasurable.

Most of the exercises are done for 30 seconds each but a few are done for 60 seconds. However, when the intervals are 30 seconds you are super-setting or giant setting the exercises. So you are always working a minimum of 60 seconds, usually 2 minutes before getting a break. There is a timer in the upper left hand corner of the screen counting down your intervals and recoveries. During the recoveries Caroline previews your next exercises. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. This workout is set to all music, no verbal cuing. However, there are lots of beeps and on screen graphics to signal you when to change your exercise when doing exercise intervals back to back w/ no rest between exercises. Caroline gives a lot of excellent form pointers during the intro.

High Calibre Hamstrings, Back & Glutes is 39:36 minutes; 2:45 minute intro, no warm up and 2:30 minute stretch. Equipment: dumbbells, fitness mat and a yoga block or book. Caroline is using 15kg/33 pound dumbbells. The weights listed below are what I used. I used the topper for my square high step (4 inches) for the elevated lunges.

  1. Alternating renegade rows (25# DBs)
  2. Bent over double arm row (25# DBs)
  3. 30 second rest
  4. Repeat #1-3
  5. Staggered RDL (single leg deadlift) (one 35# DB)
  6. Repeat #5 on other leg
  7. Repeat #5 & 6
  8. 30 second rest
  9. Repeat #5-8
  10. Single arm rotate row (hinge forward at waist, hold one DB in one hand, palm is facing behind you, as you row arm up, rotate DB/wrist so that when elbow is above back, palm is facing in front of you) (one 30# DB)
  11. Repeat #10 on other arm
  12. Repeat #10 & 11
  13. 30 second rest
  14. Repeat #10-13
  15. Staggered RDL to rear lunge (do one single leg deadlift + one reverse lunge, holding one DB in same side hand as front leg) (one 20# DB)
  16. Repeat #15 on other side of body
  17. 30 second rest
  18. Repeat #15-17
  19. Single arm rotate renegade row for 60 seconds (in wide leg plank with one hand on yoga block, other hand is holding one DB with palm facing behind you, as you row DB, rotate wrist so palm is facing you at top of row) (one 25# DB)
  20. 30 second rest
  21. Repeat #19 on other arm
  22. 30 second rest
  23. Repeat #19-22
  24. Foot elevated forward lean lunge (front foot is on yoga block, holding one DB in same side hand as front leg, hinge torso forward and do stationary/static lunges) (one 20# DB)
  25. Forward lean lunge to stand (same position as #24 but step back foot in while continuing to hinge torso forward then step back into lunge) (one 20# DB)
  26. 30 second rest
  27. Repeat #24-26 on other leg
  28. Repeat #24-27

Finisher: (3 minutes, each exercise is done for 30 seconds) (I used 25# DBs for everything)

  1. Sumo squat (2 DBs)
  2. RDLs (2 DBs)
  3. Row burnouts (2 DBs)
  4. Sumo pulses (1 DB)
  5. RDLs (1 DB) (Caroline is actually doing 1/2 rep RDLs)
  6. Landmine row (1 DB)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


3 thoughts on “HIGH CALIBRE Hamstrings, Back & Glutes Workout | EPIC Heat – Day 26

  1. Which of your back/glute Caroline workouts are your favorites? (I know it’s like picking a favorite child … ☺️)

    I did her epic heat iso/plyo leg workout today. I thought it would be a brutal burner but it was not. I didn’t even sweat as much as I normally do. That said, this was an excellent muscle endurance workout. I think she used her dumbbell only once or twice.

    Because I’m a glutton for punishment (or just maybe not so bright), I tacked on her wall sit/plank 15 min challenge. I started it thinking “what the hell was I thinking doing these two together?!?” And I was expecting to have to pause because as part of the other workout I had already done some wall sits. Anyway, you alternate 1 min wall sit with 1 min plank. Shockingly, I was able to go all the way through without stopping, and even throwing in some sits on my toe balls. And I kept good formation throughout. So either my form sucked or I’m getting stronger. I hope it’s the latter! 😉😁

    Oh, I didn’t check if you did it or not, but a couple days ago I did Caroline’s chest/tri and back/bi “at home” workouts. I thought both were excellent muscle burners. Not very good production (sound sucked and no timer) but effective anyway. Gym style, I’d say. (Nod to ma guurrrl Cathe! 😉)


    1. Loaded, Glute, Hamstring & Back Workout (EPIC II Day 37) and Glutes, Hamstrings & Back Workout (EPIC Day 28). I adore those two workouts. They will both definitely be part of the Caroline Girvan rotation I am building.

      I have not done Caroline’s iso/plyo workout. I would assume from the title that it would be brutal, too! That’s awesome that you’re getting so strong! I definitely feel like I am making strength gains since doing Caroline’s workouts.

      I haven’t done a non-EPIC chest & triceps workout but I have done two of her non-EPIC Back & Bicep workouts. The resistance band one and a dumbbell one. I really liked them both. I have notices that a lot of her earlier workouts that I’ve done have horrible sound quality during her intro.


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