Caroline Girvan | 20 Minute Glute Workout - Complexes | Hip Thrusts, RDLs & Sumos @CarolineGirvan | Uploaded December 2021 | Updated October 2024, 6 minutes ago.
Yes! Glute specific complexes with afew hamstring exercises within!
I personally love giant sets, complexes, supersets, trisets or longer sets with structured rest when isolating the glutes and today is no different!
It’s all about how you do it…let’s make this as intense, smooth and controlled as possible!
For this glute & hamstring workout you will need:
A dumbbell (or a kettlebell or barbell for hip thrusts & sumo deadlift squats
A chair or bench for hip thrusts
A glute band
Optional is a yoga block to elevate the feet during single leg hip thrusts!
The dumbbell I am using for your reference is 25kg.
I also place a towel under the dumbbell to increase the comfort!
The timer will be on for each complex 2 1/2 minutes with 30 seconds rest in between each complex!
There are only 2 exercises per complex!
BANDED HIP THRUST x10
BANDED HAMSTRING THRUST x10
SUMO DEADLIFT SQUAT x10
RDL x10
DUMBBELL ONLY 1/2 REP HIP THRUST x10
PULSES x10
BODYWEIGHT 1/2 REP SUMO SQUATS x20
1/2 REP RDL x10
SINGLE LEG HIP THRUST x10
PULSES x10
All same side
SINGLE LEG HIP THRUST x10
PULSES x10
All same side
FINISHER!
BANDED HIP THRUSTS x10
HAMSTRING THRUSTS x10
During the finisher hip thrusts, you will notice I lift my toes off the floor when at bottom position! This is simply because it feels natural for me and even though am lowering quite low, I ensure my back is not arching so bringing the upper body ‘with me’ as I lower. Keeping chin tucked in, looking towards my pelvis area, not allowing back to arch and thinking about tucking my tailbone up towards my head are some of the cues I think about!
I hope you have a super intense and rewarding workout!! Your glutes will for sure!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs
Today’s Optional Add-on: youtu.be/r7gKGvjfyHg
Caroline’s 24 Days of Christmas Workout Advent Playlist: youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD
Join The Caroline Girvan Community
▶ Instagram: instagram.com/carolinegirvan
▶ Private Facebook Group: facebook.com/groups/carolinegirvan
My Amazon Stores
▶ My Amazon UK Page: amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: amazon.com/shop/carolinegirvan
▶ Business Enquiries Email: info@carolinegirvan.com
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
Yes! Glute specific complexes with afew hamstring exercises within!
I personally love giant sets, complexes, supersets, trisets or longer sets with structured rest when isolating the glutes and today is no different!
It’s all about how you do it…let’s make this as intense, smooth and controlled as possible!
For this glute & hamstring workout you will need:
A dumbbell (or a kettlebell or barbell for hip thrusts & sumo deadlift squats
A chair or bench for hip thrusts
A glute band
Optional is a yoga block to elevate the feet during single leg hip thrusts!
The dumbbell I am using for your reference is 25kg.
I also place a towel under the dumbbell to increase the comfort!
The timer will be on for each complex 2 1/2 minutes with 30 seconds rest in between each complex!
There are only 2 exercises per complex!
BANDED HIP THRUST x10
BANDED HAMSTRING THRUST x10
SUMO DEADLIFT SQUAT x10
RDL x10
DUMBBELL ONLY 1/2 REP HIP THRUST x10
PULSES x10
BODYWEIGHT 1/2 REP SUMO SQUATS x20
1/2 REP RDL x10
SINGLE LEG HIP THRUST x10
PULSES x10
All same side
SINGLE LEG HIP THRUST x10
PULSES x10
All same side
FINISHER!
BANDED HIP THRUSTS x10
HAMSTRING THRUSTS x10
During the finisher hip thrusts, you will notice I lift my toes off the floor when at bottom position! This is simply because it feels natural for me and even though am lowering quite low, I ensure my back is not arching so bringing the upper body ‘with me’ as I lower. Keeping chin tucked in, looking towards my pelvis area, not allowing back to arch and thinking about tucking my tailbone up towards my head are some of the cues I think about!
I hope you have a super intense and rewarding workout!! Your glutes will for sure!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs
Today’s Optional Add-on: youtu.be/r7gKGvjfyHg
Caroline’s 24 Days of Christmas Workout Advent Playlist: youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD
Join The Caroline Girvan Community
▶ Instagram: instagram.com/carolinegirvan
▶ Private Facebook Group: facebook.com/groups/carolinegirvan
My Amazon Stores
▶ My Amazon UK Page: amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: amazon.com/shop/carolinegirvan
▶ Business Enquiries Email: info@carolinegirvan.com
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
