Day 13 of EPIC | Hamstrings & Glute Workout - Dumbbells + Band
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- Опубліковано 22 вер 2024
- Day 13 in the EPIC Program and it’s a hamstrings and glute workout! We will be targeting the 3 main muscles of the glutes: the gluteus maximums, gluteus medius and gluteus minimus as well as the adductors and hamstrings.
We will be using small resistance bands and dumbbells to target the hamstrings and glutes but also our core!
During this workout I am using one dumbbell and it is 20kg (44lbs) however you can use 2 x dumbbells to increase the weight of needed depending on the dumbbells you have. You can also use a kettlebell.
In regards to the band, if you have a longer band you can double it up to shorten it and increase the resistance.
There are so many athletic and strength benefits to training your glutes including improved posture, help protect your spine, run faster, jump higher, improve stability of core and hips, reduce risk of injuries including the hamstrings, hips, lower back and knees. Often lower back pain can be associated with weak glutes and/or hamstrings.
The timer will be on for 45 seconds per exercise with 15 seconds to get ready for the next!
ADDUCTION
PULSES
UP & DOWN
BRIDGE ABDUCTION
BRIDGE PULSES
ABDUCTION ON ELBOWS
ABDUCTION ON HANDS
DONKEY LIFTS
DONKEY LIFTS by
DONKEY PULSES
DONKEY PULSES
SQUATS
PULSES
1 1/2 REPS
SUMO SQUAT
SUMO HALF REPS
SUMO PULSES
SUMO SLOW
SUMO 1 1/2 REPS
SUMO HOLD approx 5 seconds
ROMANIAN DEADLIFT
WIDER STANCE DEADLIFT
ROMANIAN DEADLIFT 1 1/2 REPS
HIP THRUST
HIP THRUST PULSES
HIP THRUST HOLD approx 5 seconds
HIP THRUST SLOW
HIP THRUST FAST
SINGLE LEG THRUST
SINGLE LEG THRUST
BAND & DUMBBELL THRUST
BAND FULL RANGE THRUST
BAND PULSES
BAND HOLD
HAMSTRING UP & DOWN
SINGLE LEG HAMSTRING
SINGLE LEG HAMSTRING (switch leg)
HAMSTRING WALKS
HAMSTRING HOLD
HALF REP SQUATS
Please ensure you warm up for at least 5 minutes prior to beginning.
Remember, control throughout!
And make this workout as challenging as possible... really squeeze the glutes at top of bridge/thrust to push hips high.
When wearing the band, think about pushing the knees apart at all times during the lowering, holding or lifting part!!
With the donkey kicks, think about aiming the heel to the ceiling, rather than the entire sole of the foot!
I hope you all embrace the burn and really feel the activation and engagement of those glutes and hamstrings!
Cx
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
Thank u for letting the workouts be free. I am from Iran, and if it wasn't free I couldn't be a part of this amazing journey.
yes that is the great part! :)
I’m so glad the workouts are free too, I’m also from Iran! :)
But you still need a vpn :(
Good Luck 💗😍 from Iran 🇮🇷
Yes me too😍🇮🇷
My new routine: while I have breakfast, see what the workout of the day has for me and read the comments of all those who like me have become addicted to Caroline. The Epic program has me super motivated to train!
and my body and my mood is thanking it.
That’s exactly what I’m doing right now! Addicted!!
Yes me too!
Maribel I am the same!!!
Same! I read as many comments as I have time for... it preps my mind and sets my expectations for a super tough challenge. That seems to make the workout more do-able for me once I'm in there... especially around the 48% mark... and the 65% mark... hahaha.
This sounds like me 😂😂😂😂
Literally am now checking what's the workout today and reading your comments
I truly have never been able to stick to a single program for this long, and I look forward to your workouts everyday.
i'm 16 and can't afford a gym pass or a personal trainer and have no clue how to use gym equipment, thank you for making this program and for making it free! :)
You are a blessing ... You have defined the way my home workouts should be... Thank you so much for being such a great value add
Waving from india ❤️🔥
Amazing person and amazing workouts 😊
I love to wake up everyday with different sore and pain in my body from her routines hahaha :) amazing girl
Hahaha same
😆👊🏼👊🏼👊🏼👊🏼👊🏼
Yes i and feel the special effects all week! morning little bit sore later in the day feel like a cat lol!
You girls can complete this programs? Seriously brawo but I will not beleve that you guys exact can do complete everything what is in program. I have 6 abs I am a strong boy but this carolina something else I love her she make me sick sometimes mor strong than me :@ Lol
And I see many other thay do kaynd of programs like carolina some of them look like animal's strong but them programs mor easy and not working exact like how carolina programs works.
Caroline...everyone is trying so hard to express how much they love these workouts and how grateful they are to you for creating them and sharing them ...for free! I'm not entirely sure anybody has been able to do it justice yet. I hope you know how appreciated you are. Just....thank you.
I am always amazed at the small deep muscles that start shaking during these workouts! Love it!
Oh yessss Sara!! 🔥🔥🔥👌🏼👊🏼
Along with us your body is also changing.. today during intro I noticed it.. you are looking more beautiful and strong.. and love your hair style today..m not saying anything about the workout. People have already raved about it.. stay like this dear.. love and respect for you..
Aw thank you Kavya!! I’m really enjoying the program too!
Nice to have a routine during so much uncertainty in the world right now cx
So great. Thank you!!!
My favorite workout so far!! I scream I am EPIC and clap and wave back to you at the end each time! Always puts a smile to my face! Thank you!!
I always wave back too 👋
Let’s Go!!! ❤️🏋️♂️CG!!!
Back to the beginning 2024!!!
this is my ABSOULTE favourite workout on all of youtube, for anyone wondering if it works: YES, no joke, i have seen changes after less than a month of doing this 2-3 times a week (i use an 8kg dumbbell and a medium glute band) and if im feeling good i add one of the lower body workouts form the IRON series right after. Aside from the physical changes caroline also has MAJORLY changed my relationship with working out and i am actually looking forward to working out now so THANK YOU CAROLINE, i really really cannot thank you enough
Wow Caroline that was FANTASTICALLY CHALLENGING
THANK YOU!!!!
Those hamstring hold are by far the toughest for me. You ROCK!!!
caroline takes away the pain of the day before's workout by replacing it with a new pain :')
love you
My glutes are getting so strong - squats feel so easy now. I had underdeveloped glutes and my quads, knees and the side of my calves used to get the brunt of the squat. Also my jogging has improved through with my strength training. Progress! I'm so proud of myself. Thanks Carolyn!
That was Day 13th of the Epic. Love ❤️ it.
I enjoyed this. Had to go to the physiotherapist earlier this week due to some back spasms and it turns out my glutes were the culprit so this workout came just in time.
Thanks for challenging us, Caroline. I think one of the biggest take aways from this programme for me thus far is that I have to go at my own pace and incorporate low impact or alternative modifications if I'm not quite at your level yet.
It's incredibly humbling, but I look forward to the day when I can perform all of these exercises with the grace and ease that you exude.
In the mean time, I'll try hard and have grace for myself when I fall short.
Much love from South Africa
Best glutes workout EVER! Thank you Caroline Girvan 💓💓💓
Enjoyed this workout...the chair exercises with one leg were very challenging...thank you, Caroline xx
this is completely random but the fact that caroline and i are the same height makes me feel better lol. i’ve always been insecure about being short but seeing caroline, the same height as me, being a beast and just slaying everything in life reassures me 😭💪🏻
Haha, Funny you should mention that, I was just saying that to my daughter.
Hi 🙋♀️🙋♀️another same heighter here! Her (same)height is what motivates me the most, truly an inspiration.
Hi Samantha thats a positive makes the burpees quicker 😊 I think everyones confidence is improving day by day. I check my biceps out six times a day minimum. I just say I didn't work for them not to look at them 😉 Have a great day
Anthony Carson love it Anthony!! 💪💪💪💪💪
I'm 5 ft only
I thought this one would be all squats and lunges, but no - a whole bunch of new exercises. It was great!
For some reason idk why i keep coming back to this workout! I love this soooooo so much!
Superb glute session! Solid workout and a lot of burning! Thanks, Caroline!
Who wants to do something finds the way . Caroline, the great discovery of 2020! Your flowers always brighten my mornings ❤️✨🌈 Carolike forever!!👍🏽👍🏽🥇💕 Ax
Aw fantastic Slott!! I hope you are feeling so many benefits if your dedication!!👊🏼
Caroline Girvan Absolutely yes, Caroline. I have noticed an improvement in my body composition since I started training with you. Also my strength and endurance have improved remarkably. All these benefits help me in my runnings. So what more can I ask for? I am grateful and delighted with you. Ax
Having endometriosis and PCOS, I tend to have pains in lower abdomen throughout my cycle. Sometimes for days, sometimes none at all. So whenever I feel okay, I just go and do your program. I have to take a week off every month (during period I'm on painkillers seven days) but after that I get back and I get going anyway. It's been a journey and I'm really thankful. I never liked working out and thought it was not fun, especially fitness. Now I find this hour of working out does so much more to my mental health than all the other self care things I do. Thank you, thank you!
Relatable
This was a good one for me. I got through all the exercises. Thank you for making me get stronger Caroline!
Fortunately I did all the EPICs programs before this one, so now I can do the hamstring hold 🙂 , when I started EPIC II, my first program, I was so weak at those muscles 😅😅😅 I can see my progress, it is really amazing 🤩
The best workouts you can find!!! When i started about 2 or 3 month ago i was killing after 15 minutes. Now i can do every workout of the Epic 🥳😁 it's so hard and every muscle burns but i feel i'm getting stronger 🤩 thanks a 1000 times caroline for your work and sharing all this great workouts with us! You're an Inspiration 😍
Excellent to hear of your progression Melanie! It’s amazing what happens with patience, dedication and consistency!!👊🏼👊🏼👊🏼👊🏼and absolutely when you love what you do!💓
Me 6 hrs before I do epic work....ok let me see what am getting myself into today. Love it. Hope everyone has an epic day
Thankyou @Caroline for such an amazing and free workout plan with no advertising 👍🏻👍🏻❤️ i love it how I wakeup in the morning and do my workout first thing in the morning .loving it
We know that 2020 has been bad since its inception🤷🏻♀️😩, the only good thing about it is Caroline Girvan 👏🏻. You made us happy and made the time we sit at home useful😄💪🏻. Thank you from the bottom of the heart.🙌🏻💐👏🏻
Hi Maria...lovely comment! I fully agree with you! Hope you are having a great day! Matthew
Hello Maria, I know you’ve been training with me for a while so I appreciate your comments so much! I hope you continue to enjoy the EPIC Program and have fun along the way! 💓
Caroline I’ve been working out for years but you have changed my focus with this EPIC series. Im a busy working momma-& it’s hard for me to slow down.. even in my workouts!! You have taught me-PATIENCE & FOCUS & SLOW movements are just as important as the explosive workouts (which I tend to be addicted to!).. I haven’t been able to get sore like this in awhile and now I understand why. Sending love to you and everyone here!!!! Erin from Jersey 💕👏🏻
I cannot rave enough about you and this program. Thank you so very much.
I just started working out and your workouts make me feel a lot more confident and knowledgeable in the gym. I used to only do machines but they never worked for me. Thank you
Thanks again Caroline!
Day 13: done. tbh, I wasn't going to do exercise today. It is a very hot day, I felt tired, not inspired at all...
BUT I just did it. My bum and legs are burning and I feel like I just want to lay on an ice bed.
Now I still feel tired, but proud of myself for pushing trough and not missing out on this great workout.
yasss im proud of u, im about to do my workout now just need to find a material to use instead of bands
Hiii. I' m from Argentina, Buenos Aires, here it' s 7 .30 a m. I'm going to do this amazing workout in the afternoon, after work...so excited ❤️❤️❤️
You will love it! My fav so far! Although all of them have been amazing!
Oh leg day.. again!?!
Behind her sweet smile is a taskmaster!! Fine I'll do it, CG ..just because I like you a lot😄!
Go Girvaners!!
Excellent Vidya!! Yes though next week only one lower body specific... but it’s lunges!!😉👊🏼👊🏼👊🏼
@@CarolineGirvan I love lunges!!
Btw yesterday's workout was my favorite. After 50% mark, it became meditative. I loved it ..Thank you!
" See you" at 4:00 pm Boston time, bye !
@@CarolineGirvan 😱😱😱😱
Vidya Sampath Kumar haha she is a taskmaster, but a sweet one. I loved yesterday’s also. Hello from Wichita.
@@amperage8032 Hi ! Is it just me or did you also feel that 45 minutes just flew by...does that mean we are getting stronger💪
Caroline, my husband and I are LOVING this Epic Program! We became fans of yours with some of the shorter workouts and decided to commit to this program together. We knew that you'd have the experience to provide the best path for a program. We laugh at our 'aches and pains' from when 'Caroline kicked our butts this morning' and are loving every moment. Thanks for helping us on our journey to be healthier and stronger.
Oh, and BTW, the resistance bands in your US Amazon page aren't available any longer. We love supporting you through purchasing equipment!
Another work out on my week 3. I am very much connected to this program, like no other. It’s the simplicity of the session: intro; music; timer; exercise and Caroline.
Im so thrilled I found Caroline! My body is changing and my energy is increased. Love the challenging workouts!
Excellent Rebecca!! Thank you so much for joining me! And so many across the globe!!⭐️
The only pain worse than the burn is when the band slips and rolls up your legs ripping out all your hairs.
Right?! Funny how the most challenging part for me was fitting my mini bands to my thighs, when it's for the calves...gave up and just used it twisted every which way. Might have some striped thighs tomorrow haha
Maybe you need another band that doesn't roll ou
You could look for one that is made out of fabric, they don't roll up at all an when you look on amazon also aren't that expensive
😂😂😂😂😂😂
@@maxinell2393 sameeee
I Work a lot, i have 4 childrens but i find every time a moment for you caroline, even too late. Thank you for all.
You are part of the family now
One day stronger than yesterday! Trying to keep my self-talk positive as my 42 yo, Mom of 3 body has it's imperfections! We are our possibilities! Thanks Carolone.
Caroline!!!!! you have like a crazy load of gym apparel I dont think I have ever seen you wear something twice! Like all the comments below and on other Epic Videos: Thank you for you hard work - Not one workout has ever felt like a time waster or beating around the bush. I feel so much better about myself already. I started with the beginner series and now in week two of the EPIC and have not missed a workout!!! cant wait to see transformation next week when i take another photo. Must admit my body is so sore i dont know if it can take anymore but looking forward to tomorrows full body workout.
Excellent Sharon! So happy you are enjoying the variety and intensity! Lots more fun to come!! ⭐️⭐️⭐️ I do have a collection of sportswear but I get a lot in the sales which is good too!! 😍👊🏼👊🏼
Thank you so much for giving us such incredible workouts for free. I would not be able to afford a gym member ship or a personal trainer, but thanks to your content I'm able to learn how to properly workout and I love it. Keep up the great work and I hope your channel gets many more subscribers!
Fantastic Rachel!! So happy the workouts are useful to you!! Happy training and see you in the next workout!!💓👊🏼
Thank you for creating a workout out that is seamless & simply WORKS
Addicted to the feeling of finishing a workout!!🥵 Love this glute exercises! Thank youuu caroline!!! 🥺
Bonjour, voilà 13 jours que j'ai commencé le programme EPIC et j'apprécie chaque séance. Tout est bien construit, chaque jour est différent et tout le corps travail. Je suis bien partie pour les 10 semaines EPIC, mais le chemin est encore long. Merci Caroline pour ces belles vidéos et les musiques qui les accompagnent. Isabelle
I'm so thankful for this channel. Caroline, you're truly AMAZING! Your time and effort is much appreciated 💖💖💖
Thank you so much Lerato! I’m so happy you are enjoying the workouts!! 💓
It's so hard but every new workout I manage to hold longer, go deeper or realize a position I could not the day or the week before. So thank you for making me stronger and more tenacious !
This was EPIC! Because you are EPIC!!!!!! I am 50 and feel 30, thanks to you Caroline! Blessings!
Then YOU are epic 👏🏼😍😘
Moni ca Thank You 🙏🏽
I am 53 and have made more progress since starting the epic challenge than I have with any other workouts I have done. Thank you Caroline!
Your program is so easy to follow and it is one of the best I have ever done Love the variety and the way you target different muscle groups thank you
Happy Humpday, Caroline!!! I love working on my lower body.... It's the part of my body that needs the most work and I am pushing it on every workout!! I can not wait to see my before and after pics because if I don't have amazing glues and legs after these killer, EPIC workouts, then I will just have to keep working harder and harder. I am feeling so much stronger and up to 40lbs on the squats and different sumo squats and glute bridges. My peaches were on fire!! Thank you, girl!! :)
Fantastic Marty! Thrilled you are lifting heavier too!! Sounds like you having a lot of fun too!!💓👊🏼
Caroline Girvan I’m having a blast! I love 💕 working out with you every day! You encourage me and push me to be my best! 😘🥰👍🏻
The fact that Caroline has two kids like me ; same age and height motivates me that If she could do it I could do it too ! You are such an inspiration! Thank you so much ! I’m loving the results and thank you for motivating me! God bless! ❤️❤️❤️❤️❤️❤️
Day 13 done! I absolutely loved that workout. The chair sequence was killer! I actually used a yoga ball because I don't have a chair that would work well and the ball worked great in case anyone else has a similar situation.
Excellent Jennifer!! Well done girl! 💓👊🏼
Thanks, I was wondering this exact thing. My chair was not suitable and I did it anyway... It was a great mix of more painful and less effective 😂 but I will know for next time.
I am on period so today workout is more like low impact workout which is really good and effective. I loved it
Thank you Caroline :)
Thank you Caroline from the bottom of my heart, that you do this, that you upload all this for free! You are the training friend, that many out there miss today, and it is just more fun to train along with somebody! :) I also couldn´t watch a Pamela Reif with her seducing attitude, while you are just such a delight and a sweet personality! Thanks again!
My favorite of the series so far! Thanks :)
Yes! Let’s go! Excited for yet another awesome and EPIC challenge! This has been so fun! Thank you Caroline for your enthusiasm and great workouts! You’re an inspiration!
Fantastic Maria!! Enjoy the burn!! 👊🏼👊🏼👊🏼🔥
Woooh! My favourite so far .Love working glutes and Hammies! Amazing Caroline Thank you 🙏🏼💜💜💜
Hi ALexandra...yes I really enjoyed this one too! Hope all is good for you and have a great day. Matthew
Legs and glutes are screaming! Quads are still crying from Monday. Another excellent workout! ❤
Excellent Amy!! 👌🏼👌🏼👌🏼👊🏼👊🏼
Done! I really enjoyed it a lot. Day by day I'm feeling stronger and it seems that time flies. That's amazing! Thank you very much for these workouts. They are great as well as you are.💖💪🥰 Thanks thanks and thanks. 🙏🙏
My favorite so far. Going to make this a once a week go to as it gets my hip stabilizers engaged which I am working on due to past injury. Thanks, Caroline!
So great you get us to tackle lesser worked muscles too for full body conditioning. This one, as with all, just superb. Might have to start trying 2 a day to catch up! Thank you Caroline :-)
Wow that was a toughie!! Definitely needed the stretches this morning. Feeling really strong 💪 and empowered now. Enjoy the rest day tomorrow everyone. X
Excellent Annette! Well done! Yes what a lovely feeling the rest of your day!! 👊🏼
@@CarolineGirvan thank you Caroline.
Hi Mrs. Caroline i love your workouts they help me with my army pt! sometimes I do 6 in a row on sat and sun then again next weekend! You are so motivating and hard working Its is great, thank you so much for all you do! ;);););)
Day 13 Complete. Incredible! A super tough workout, but honestly my body was aching while doing this workout but a couple hours later I feel fantastic! You blend exercises together so well. Strengthen yet then rest but still actively working....brillant! Thank you! Looking forward to Day 14!
Small movements but effective especially if you contract the glutes and core throughout the workout. :). Thank you for the tips before the workout, Caroline! They make a difference in maintaining good form. Thank you sincerely for sharing your awesome workouts!
One last workout before my procedure killed it!!!! Have an amazing day Caroline!! You are the best
Good luck with your procedure and speedy recovery! We will be here when you get back! 💕👍🏻
Yes Lisa, we all be here ready for it!! I hope it all goes well. 💓
You are the best.....killer workout....felt so good after
Thank you Caroline for your amazing workouts!!!
I've come back to this after around a year of working my way through the youtube programmes. 1st time doing this was really hard for me, I struggled using an 8kg kettlebell, had to stop a million times and nearly threw up 😤 Today I've completed it with 18kg 😳😳 no stopping. This stuff really works. I'm 43 and stronger than I have ever been. Thank you so much Caroline ❤❤ also thank you to myself for not giving up and pushing through when I really wanted to quit 💪🏼💪🏼💪🏼 I couldn't walk or lift my arms some days but I got it done. In a year I've doubled my weights🙌🏼🙌🏼 gold medal for me haha🏅🏅🏅I'm soooooo proud 🥹🥹🥹🥹
This workout program makes me feel SO good! There’s not one day where I did not reach a point of ‘I want to quit’ but I always manage to finish it and feel so accomplished and strong at the end💪🏼 ❤️
What a burning one! Absolutely loved ;))
I love your workouts, I usually run, but find myself feeling stronger following your exercises, you make it easy to follow thankyou x
Did this workout just after db shoulders - feeling awsome! (I had some time to spare , and I'm so happy I.did this )💚 still feeling burn in my glutes. So grateful. Thank you Caroline. *I love these hamstring sets !
I had to improvise by using an unused sport bra to substitute the resistance band😳 it still worked, although I was terrified of tearing it apart😂 I've been a silent subscriber of your channel so far Caroline, but I really really do want to thank you for your amazing workouts!! Your workouts have truly changed my mindset towards working out and have made me look more forward to moving my body, so thank you so much for your hard work!!💜💜
This was good. Nothing overly scary or intense.
Thank you for another challenging workout!! Feeling stronger everyday
Hi caroline. This is my first time to do your workout today.this is wonderful 😍thank you
This's fantastic 🤩!!! I already knows it'll be once of my favourites! I loves your epic day program, so strong and so efficient! Guaranteed results 💪! I love you Caroline 💕💕
The BURN🥵👊 awesome workout.... Once again. Caroline... You rock
This was my first band workout! Ouch! I can’t believe how much difference it makes!! Loving this series, thank you!
Yes Karen!! Really activated those glutes!!😉⭐️
Thank you so much! I loved this workout
Thank you for another great day!!!!
You are so welcome Shiryne!! 👊🏼👊🏼
Great session today during my second round of EPIC! Thanks, Caroline!
She's the best!!
Thanks♡♡♡
Aw thank you so much! So happy we on this fun journey.. something nice about a routine too especially at moment! 👊🏼
Today was a “good stretch” for the hips, the legs and some other parts I didn’t know needed stretching! I am so happy I bought a band like yours, so much easier on the back so fo the knees than the plain rubber ones, they used to roll up like noodles haha! I feel like this was the perfect workout for today - Many many thanks for these day-starters. You’ve given me something (right after my devotionals) to give my day a positive beginning, and I’m sure because of this I am able to “pay it forward” all through the day to those around me. Sending you a virtual hug from Canada!
This was the best glutes and hamstrings workout I've ever done, I will definitely have to try some more of yours!! Thank you!!
I'm addicted to your workouts!!! Everyday I am excited like a little kid to checkout your new workouts.It has been amazing so far. I am enjoying this EPIC program!!!! Thank you so much Caroline!!!!!!! You are an awesome trainer!!!!! 😊❤
I've never done so many glute bridges in my life... that was a killer!!! So sweaty!
The burn out exercise literally made me cry... Thank you!
Almost 2 weeks in and loving the workouts. Pushing me for sure. I have a Bootysprout so used it today instead of the chair and weight. Worked great. I am amazed how fast 40 minutes go by. Love the format with the count down and progress bar!
My shoulders are still feeling yesterday's workout and now my hamstrings are sore too... the BEST feeling!
This was the BEST butt workout ever! My glutes feel killed and resurrected! 😂👍🏻 11/10 would recommend
Love the format of including pulsing and half reps. Really feel the burn! Thanks Caroline !
I loved this workout today! You were right; it is a burner! More like these, please? 😍💪🤸♀️
hi Caroline..god bless..this specific and precise work-out can be done only by an expert like you and to top it you sharing with us like another level..amazing work..keep going..am grateful
Day 13 ✅ that was one harsh work out 🥵 thank u Caroline for pushing us to our best 😍