workouts.Best
photo profile workouts.Best 690 Posts
statut workouts.Best Influencer
Biography
Best workouts
Watch Video
Share
June 23, 2022

This is one of those workouts that require focus! Intentional lifting and controlling each rep in a way that suits you and your body.

It’s a great workout to gain more skill at manipulating movements to involve more glutes and hamstrings over the quads by using different foot stances, angles of forward tilting at the hips and also those more explosive lifts that, even though they are faster-paced to lift as in the ‘explosive’ hip thrusts, reiterate the difference of full contraction at the top can have on a movement and the muscles involved!

We have one big circuit! We complete it for two rounds in total!

The dumbbells Content Creator is using for your reference are 2 x 15kg for the RDLs and 1 x 30kg for the sumo deadlifts and hip thrusts!

Aside from dumbbells, you will need a glute band and a chair/bench for hip thrusts!

HIP THRUST (30/30/30/20 rest)

EXPLOSIVE LIFT
SMOOTH PULSES
EXPLOSIVE LIFT

HIP THRUST (60/20 rest)

HOLD EVERY 10 SECONDS

HAMSTRING THRUST (30/30/30/20 rest)

EXPLOSIVE LIFT
SMOOTH PULSES
EXPLOSIVE LIFT

HAMSTRING THRUST (60/30 rest)

HOLD EVERY 10 SECONDS

RDL (60/20)

BULGARIAN LUNGE (30/30/30/20 rest)

LUNGE
X1 SLOW LUNGE
LUNGE

FWD LEAN REAR LUNGES (60/20 rest)

BULGARIAN LUNGE (30/30/30/20 rest)

LUNGE
X1 SLOW LUNGE
LUNGE

FWD LEAN REAR LUNGES (60/30rest)

FINISHER!

30/60/30

PARTIAL SUMO DEADLIFT SQUATS
SUMO SQUAT TO PLANK
PARTIAL SUMO DEADLIFT SQUATS

This was AWESOME!! This workout really made the glutes and hamstrings work hard!

Have a great session everyone, and don’t forget to use that band! Try to ‘stretch’ it throughout!

Cx

……………………………………………………………

Useful Links

Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1

5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/NPVIiAvi1hM
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU

FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com

Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

……………………………………………………………

Disclaimer: If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.

#gluteworkout #gluteband #carolinegirvan #fuelseries #gluteworkoutwithdumbbells #dumbbellglutes #hipthrusts #sumosquats #dumbbellsumo #circuittraining #homeworkout #workout #lowerbodyworkout #hypertrophy #metconworkout #metabolicconditioning #metcon #bulgarianlunges #lunges #dumbbelllunges #hipthrust #hamstringworkout #gluteusmaximus #glutesworkout #dumbbellworkout #dumbbellgluteworkout #30minuteworkout #hamstringsworkout