Day 23 of EPIC | Glutes and Abs Workout

You will need 2 dumbbells, or 1 heavier dumbbell or kettlebell! Also a mat and a chair for the hip thrusts. If using a solid base chair, place a towel on it to soften the surface for upper and middle back during thrusts. Ankle weights are completely optional and can be worn during the glute activation at beginning of glute part of workout. A band is also optional. I will be wearing a band for some of the exercises however can alternative will be provided if not wearing a band. The timer will be on for 1 minute no rest during the 15 minute abs routine at the beginning. Once we move to glute activation, the timer will be 45 seconds of work, followed by 15 seconds either pulse or hold or 1/2 reps of previous movement! Once we move to the dumbbell part, the rest will be 15 seconds following each 45 seconds exercise. Of course this will all be on the screen for you to simply follow along! Below are the exercises we will work through together! TUCK TO EXTENSION TABLE TOP CRUNCH TOE REACH PULSES SINGLE LEG REACH SINGLE LEG REACH (switch) BUTTERFLY CRUNCH X ARM SIT UP BICYCLES ELBOW TO KNEE CRUNCH ELBOW TO KNEE CRUNCH HEEL REACHES STRAIGHT ARM CRUNCH CRUNCH PULSES 3 POINT CRUNCH TOE REACH TO HOLLOW LOW ABDUCTION PULSE (same leg) HIGH ABDUCTION PULSE (same leg) BRIDGE UP & DOWN PULSES SQUAT SQUAT PULSES 1/2 REP SQUATS HOLD X OVER 1/2 REPS (same leg) X OVER (switch leg) 1/2 REPS (same leg) DONKEY KICK 1/2 REPS DONKEY KICKS (switch legs) 1/2 REPS SIDE LYING RAISES 1/2 REPS SIDE LYING RAISES (switch side) 1/2 REPS DOUBLE FEET PULSE FROG FEET PULSE SINGLE BRIDGE TO ABDUCTION SINGLE BRIDGE TO ABDUCTION (switch) SUMO SQUAT 1/2 SUMO SUMO PULSE 1 1/2 SUMO SUMO DEADLIFT 1/2 SUMO DEADLIFT PULSE SUMO DEADLIFT 1 1/2 SUMO DEADLIFT HIP THRUST 1/2 HIP THRUST PULSE HIP THRUST 1 1/2 HIP THRUST HOLD HIP THRUST SLOW HIP THRUST Burn out!! B/W thrusts! B/W pulses! Take this workout slow and controlled! Think about lifting with the abs and not straining the neck. During lying leg lifts, lift and lower rather than kick. During donkey kicks, aim the heel for the ceiling the entire time. During sumo squats, push the hips far back and chest open. During hip thrusts, lower with control and lift hips as high as possible by squeezing the glutes!