ONLY THE GLUTES Workout with Dumbbells | EPIC Endgame Day 3

Only the Glutes is Day 3 in Caroline Girvan‘s EPIC Endgame program. Wow! Another brutal glute burner! My legs were weak by the end of this workout. No one works my glutes like Caroline does. What I really liked about this complex workout is that she mostly alternated the hip thrust complexes with the standing exercise complexes. The hip thrusts can really burn you out but the fact you get at least 3:30 minutes between each hip thrust complex helps a lot! Then she ends the workout with 100 banded hip thrusts. OMG–my legs and glutes are fried! And using the booty band recruits everything–even my calves were worked! Excellent workout lower body workout!

This workout consists of complexes. What this means is you are doing 2 exercises with no rest between exercises. Each complex is done for 3 minutes then you get a 30 second rest before moving on to the next complex. The complex you are working through is listed at the top of the screen for your reference. It shows each exercises you are doing and the amount of reps you do for each exercise. This is especially useful if you cannot keep pace with Caroline then you can still keep track of your complex. There is a timer in the upper left hand corner of the screen, counting down your 3 minutes of work as well as your 30 seconds of rest. Caroline previews your next complex during the recovery. This workout is set to great music, no talking. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

Only the Glutes is 46:34 minutes; 2:30 minute intro, no warm up and 2:30 minute stretch. Equipment: dumbbells, a booty band/resistance loop, a chair or bench and a fitness mat. Optional is a towel to protect your hips during hip thrusts. Caroline is using one 25kg/55 pound dumbbell. The weights listed below are what I used.

Complex 1: (booty band is around thighs just above knees)

  1. Bridge, 10 reps (lay on back on mat, knees bent and feet on floor near glutes, legs are open and pushing against band so there is constant tension on band, raise and lower hips)
  2. Abduction, 10 reps (same position as #1, but keep hips on mat, open and close knees)
  3. Repeat #1 & 2 as many times as possible within 3 minutes

Complex 2: (booty band is around thighs just above knees)

  1. Banded hip thrusts, 10 reps (lean back against your bench or step, knees bent and open so there is tension on band, feet on floor and one heavy DB on hips, keep legs open so there is constant tension on the band, raise and lower hips) (one 40# DB)
  2. Pulses, 10 reps (same position as #1, but keep hips/glutes raised to top of lift and pulse hips upward) (on4 40# DB)
  3. Repeat #1 & 2 as many times as possible within 3 minutes

Complex 3:

  1. Sumo squat, 10 reps (one 50# DB)
  2. Body weight sumo to RDL, 10 reps (alternate on sumo squat with one deadlift)
  3. Repeat #1 & 2 as many times as possible within 3 minutes

Complex 4:

  1. Hip thrust full range, 5 reps (lean back against your bench or step, knees bent and feet on floor and one heavy DB on hips, raise and lower hips) (one 40# DB)
  2. Repeat #1 for 5 reps but at a faster pace
  3. Repeat #1 & 2 as many times as possible within 3 minutes

Complex 5:

  1. Sumo deadlift squat, 10 reps (with legs in sumo position, hinge torso forward deadlift style as you squat) (one 50# DB)
  2. 1/2 rep body weight only, 10 reps (sump deadlift squat–lower to bottom of squat but only raise halfway)
  3. Repeat #1 & 2 as many times as possible within 3 minutes

Complex 6:

  1. Staggered hip thrust, 10 reps (lean back against your bench or step, knees bent and feet on floor, one foot is flat on floor and other foot is extended out further so most of the weight is on flat foot, one heavy DB on hips, raise and lower hips) (one 40# DB)
  2. Repeat #1 with foot positions swapped
  3. Repeat #1 & 2 as many times as possible within 3 minutes

Complex 7: (booty band is around thighs just above knees)

  1. Diagonal rear step, 15 reps (step one leg out and in behind you on a diagonal)
  2. Repeat #1 on other leg
  3. Repeat #1 & 2 as many times as possible within 3 minutes

Complex 8:

  1. Single leg explosive thrust, 10 reps (lean back against your bench or step, knees bent, one foot is flat on floor and other leg is raised, raise hips fast and with power, lower hips slowly)
  2. Repeat #1 on other leg
  3. Repeat #1 & 2 as many times as possible within 3 minutes

Complex 9:

  1. Circle fire hydrants, 15 reps (get on hands and knees on mat, raise one bent leg to side in fire hydrant then circle in around behind you and back to start)
  2. Repeat #1 on other leg
  3. Repeat #1 & 2 as many times as possible within 3 minutes

Complex 10:

  1. Side lying leg lift, 15 reps (on hands and knees, one leg is extended out straight to side, raise and lower straight leg)
  2. Repeat #1 on other side of body
  3. Repeat #1 & 2 as many times as possible within 3 minutes

Finisher: 100 banded hip thrusts (booty band is around thighs, lean back against your bench or chair, knees bent and open so there is tension on band, and feet on floor w/ toes raised so weight is in heels, raise and lower hips)

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

7 thoughts on “ONLY THE GLUTES Workout with Dumbbells | EPIC Endgame Day 3

  1. Well holy cow, this one was a real burner! By the time I got to the end, those side leg lifts seemed to last eons … and then I had the finisher to do! 😭 For some reason my inner thighs up by my butt really felt it. Not sure what muscle that is?? I tacked on Heather’s daily 10 kickboxing Rabat’s which I really enjoy. Some of those exercises were tougher to do than others but it ended up just fine! ☺️

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  2. I find that when she alternates muscle groups I’m able to lift heavier. I struggle to lift as heavy as her when she does supersets. A couple days ago she was using 17.8 to do lateral and U-raises and I was using I think 12’s. I was kind of discouraged. I know I shouldn’t be but I’m like dammit, why can’t I lift as heavy as her?!??

    Do you ever feel that way?

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    1. Not anymore. I used to but I stopped caring after cancer treatment. Before cancer treatment I was much stronger than I am now. I don’t know if I will ever regain the strength I had back then and I don’t care if I ever do. I no longer feel weak! Treatment tore me down for years but I am past that and happy with what I do achieve. I am doing my best and that is all I care about anymore. I am impressed and awed by Caroline but I honestly don’t care if I ever lift as heavy as her. After shoulder surgery and spinal ablations I will never attempt to lift something as heavy as 17 pounds for a lateral raise. That just asking to destroy my rotator cuff again!

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  3. Ooohhh … this one looks sooo good! I was going to do day 24 glutes tomorrow but I’m putting this one in instead! 😁

    Today I did Day 22 push/pull and ended with an awesome 15 min ab routine from nobadaddiction. Caroline’s workout was all dumbbells – nary a push-up in sight! I was so proud of myself because I was able to use 32.5lb and 17.5lb dumbbells throughout. (Caroline used I think 33.5-ish and 17.8-ish.) The 100 rep finisher was ab variations (50 of each). Note: If you do this one know that her counter is wrong for most of the routine. If you just listen for the beeps you’ll be fine. This was a really great upper body workout. Very pleased with the variation. ☺️ She doesn’t do any targeted exercises for the bi/tri but they support for just about everything else so it was still effective.

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