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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