Caroline Girvan - FUEL Series 30 Min GLUTE & HAMSTRING COMPLEX Workout | Day 13
Here we go! You know by the title, this format is going to be an awesome session for the entire lower body…with a focus on the glutes & hamstrings! The dumbbells I am using for your reference are 1 x 30kg for the staple and 1 x 15kg for everything else! Aside from dumbbells, all you will need for this workout is your mat and a chair/bench for Bulgarian lunges! The timer will be on for 120 seconds per complex with 30 seconds rest in between each complex! STAPLE: SUMO DEADLIFT x10 BODYWEIGHT SUMO SQUATS x10 BULGARIAN LUNGE x10 STAGGERED RDL x10 Same leg in front BULGARIAN LUNGE x10 STAGGERED RDL x10 Same leg in front STAPLE: SUMO DEADLIFT x10 BODYWEIGHT SUMO SQUATS x10 STATIC LATERAL LUNGE x10 BODYWEIGHT STEP INTO LUNGE x10 STATIC LATERAL LUNGE x10 BODYWEIGHT STEP INTO LUNGE x10 STAPLE: SUMO DEADLIFT x10 BODYWEIGHT SUMO SQUATS x10 BODYWEIGHT BULGARIAN LUNGE x10 LUNGE TO HAND TAP x10 BODYWEIGHT BULGARIAN LUNGE x10 LUNGE TO HAND TAP x10 STAPLE: SUMO DEADLIFT x10 BODYWEIGHT SUMO SQUATS x10 SINGLE LEG GLUTE BRIDGE x10 SWITCH SIDE x10 SINGLE LEG HAMSTRING LIFT x10 SWITCH SIDE x10 FINISHER! 60/60/30 ‘SLOW’ SUMO SQUATS EXPLOSIVE HOLD! Ensure you enjoy your reps! Go at your own pace…in fact, you might for example perform the first exercise at a slower pace than me, then actually work through the second exercise at a slightly faster pace than I do! Please feel free to make any changes to exercises and angles such as forward tilting during lateral lunges when at the bottom if you prefer, use 2 or 2 dumbbells during Bulgarian lunes depending on the weight you have or of course perform the low impact options as opposed to the higher impact! This workout will also involve the entire lower body, back, the core! As with most workouts, there is a lot of cross-over but it will be your hamstrings and glutes that will dominate! Have a great session every one!
Here we go! You know by the title, this format is going to be an awesome session for the entire lower body…with a focus on the glutes & hamstrings! The dumbbells I am using for your reference are 1 x 30kg for the staple and 1 x 15kg for everything else! Aside from dumbbells, all you will need for this workout is your mat and a chair/bench for Bulgarian lunges! The timer will be on for 120 seconds per complex with 30 seconds rest in between each complex! STAPLE: SUMO DEADLIFT x10 BODYWEIGHT SUMO SQUATS x10 BULGARIAN LUNGE x10 STAGGERED RDL x10 Same leg in front BULGARIAN LUNGE x10 STAGGERED RDL x10 Same leg in front STAPLE: SUMO DEADLIFT x10 BODYWEIGHT SUMO SQUATS x10 STATIC LATERAL LUNGE x10 BODYWEIGHT STEP INTO LUNGE x10 STATIC LATERAL LUNGE x10 BODYWEIGHT STEP INTO LUNGE x10 STAPLE: SUMO DEADLIFT x10 BODYWEIGHT SUMO SQUATS x10 BODYWEIGHT BULGARIAN LUNGE x10 LUNGE TO HAND TAP x10 BODYWEIGHT BULGARIAN LUNGE x10 LUNGE TO HAND TAP x10 STAPLE: SUMO DEADLIFT x10 BODYWEIGHT SUMO SQUATS x10 SINGLE LEG GLUTE BRIDGE x10 SWITCH SIDE x10 SINGLE LEG HAMSTRING LIFT x10 SWITCH SIDE x10 FINISHER! 60/60/30 ‘SLOW’ SUMO SQUATS EXPLOSIVE HOLD! Ensure you enjoy your reps! Go at your own pace…in fact, you might for example perform the first exercise at a slower pace than me, then actually work through the second exercise at a slightly faster pace than I do! Please feel free to make any changes to exercises and angles such as forward tilting during lateral lunges when at the bottom if you prefer, use 2 or 2 dumbbells during Bulgarian lunes depending on the weight you have or of course perform the low impact options as opposed to the higher impact! This workout will also involve the entire lower body, back, the core! As with most workouts, there is a lot of cross-over but it will be your hamstrings and glutes that will dominate! Have a great session every one!