Caroline Girvan - INTENSE Hamstrings and Core Focus Workout | EPIC II - Day 24

Hamstring focused lower body session with a lot of work involving the glutes too and beginning with some core specific work! Starting with some core to help strengthen the entire core and provide protection for the lower back. All you will need for this workout is your mat and a pair of dumbbells. The dumbbells I am using for your reference are 15kg each. The timer will be on for the core portion at the beginning for 50 seconds of work, 10 seconds rest. The last 10 seconds of the 50 seconds will be a hold! Simply listen out for the beep! All of the following are followed by a 10 second hold! Deadbug (one side) Deadbug (switch) Double Deadbug Hip lift to leg lower Plank saw Long plank Low plank side knee tuck High plank knee tuck Low plank side knee tuck High plank knee tuck Side lying hollow Side plank to hollow Side lying hollow Side plank to hollow Plank with alt leg/arm raise The lower body portion is 40 seconds of work, 20 seconds of rest! Sumo Squats - 3 sets Sumo deadlift squat - 3 sets RDL - 3 sets Good mornings - 3 sets Forward lean lunges - 2 sets each side American version - 3 sets Staggered RDL - 2 sets per side Kneeling to staggered RDL - 2 sets per side When we come to the mat, no rest! All of these are followed by a 20 second hold! Single leg lift Single leg lift Double march Double up & down Last set is 20 seconds per exercise! Single leg hold Single leg hold Double leg hold! I love the slow pace of these workouts for that mind to muscle...