Caroline Girvan | HELLO Hamstrings & Glutes Dumbbell Workout | EPIC Endgame Day 13 @CarolineGirvan | Uploaded January 2022 | Updated October 2024, 4 hours ago.
Aiming to increase not only strength and muscle but improving your mind to the muscle connection really will lead to more reward. We can all lift up & down… but everyone is different when it comes to connection. I am a fan of actually continually thinking particularly glute exercises how I can lift more solely with the glutes and through the glutes.
You will feel your glutes & hamstring muscles isolated, engaged and challenged throughout this workout is you aim to make each rep the best you can!
It’s not so much about lifting weight from point A to B but more about using the muscle by shortening & contracting, slowly releasing, increasing range of movement within each rep and tweaking those reps to intensify it even more!
The timer will be on for trisets consisting of 30 seconds per exercise with 30 seconds rest inbetween!
For this workout you will need dumbbells (you can also use a barbell for some of the exercises), your mat, a chair for hip thrusts and a glute band placed just above the knees.
The dumbbells I am using for your reference are 1 x 25kg and 1 x 15kg.
1 minute simple activation first!
SUMO DEADLIFT - HOLD - FULL RANGE
SUMO DEADLIFT - HOLD - FULL RANGE
HIP THRUST - 1/2 REPS - FULL RANGE!
HIP THRUST - 1/2 REPS - FULL RANGE!
HAMSTRING THRUST - HOLD - FULL!
HAMSTRING THRUST - HOLD - FULL!
SIDE KNEEL - 1/2 REPS - B/W FULL RANGE!
SWITCH SIDE!
STAGGER RDL - 1/2 REPS - FULL RANGE!
SWITCH SIDE!
FWD LEAN LUNGE - LUNGE TO RDL - B/W LUNGE!
SWITCH SIDE!
FWD LEAN LUNGE - HOLD - FULL!
SWITCH SIDE!
X1 LEG THRUST - 1/2 REPS - FULL RANGE!
SWITCH SIDE!
HAMSTRING LIFT - HOLD - FULL RANGE!
SWITCH SIDE!
Finisher!
100 x BANDED GLUTES COMBO!
20 x ABDUCTION
20 x PULSES
20 x BRIDGES
20 x ON HANDS ABDUCTION
20 x ON ELBOWS ABDUCTION
then… 30 SECOND ABDUCTION HOLD!
Relax, breathe, and focus!
You’ll have a very intense session!!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs
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
Here’s today’s optional add-on: youtu.be/N9_11gKQGqM
EPIC Endgame Playlist: youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL
EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
My Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
My Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
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
Aiming to increase not only strength and muscle but improving your mind to the muscle connection really will lead to more reward. We can all lift up & down… but everyone is different when it comes to connection. I am a fan of actually continually thinking particularly glute exercises how I can lift more solely with the glutes and through the glutes.
You will feel your glutes & hamstring muscles isolated, engaged and challenged throughout this workout is you aim to make each rep the best you can!
It’s not so much about lifting weight from point A to B but more about using the muscle by shortening & contracting, slowly releasing, increasing range of movement within each rep and tweaking those reps to intensify it even more!
The timer will be on for trisets consisting of 30 seconds per exercise with 30 seconds rest inbetween!
For this workout you will need dumbbells (you can also use a barbell for some of the exercises), your mat, a chair for hip thrusts and a glute band placed just above the knees.
The dumbbells I am using for your reference are 1 x 25kg and 1 x 15kg.
1 minute simple activation first!
SUMO DEADLIFT - HOLD - FULL RANGE
SUMO DEADLIFT - HOLD - FULL RANGE
HIP THRUST - 1/2 REPS - FULL RANGE!
HIP THRUST - 1/2 REPS - FULL RANGE!
HAMSTRING THRUST - HOLD - FULL!
HAMSTRING THRUST - HOLD - FULL!
SIDE KNEEL - 1/2 REPS - B/W FULL RANGE!
SWITCH SIDE!
STAGGER RDL - 1/2 REPS - FULL RANGE!
SWITCH SIDE!
FWD LEAN LUNGE - LUNGE TO RDL - B/W LUNGE!
SWITCH SIDE!
FWD LEAN LUNGE - HOLD - FULL!
SWITCH SIDE!
X1 LEG THRUST - 1/2 REPS - FULL RANGE!
SWITCH SIDE!
HAMSTRING LIFT - HOLD - FULL RANGE!
SWITCH SIDE!
Finisher!
100 x BANDED GLUTES COMBO!
20 x ABDUCTION
20 x PULSES
20 x BRIDGES
20 x ON HANDS ABDUCTION
20 x ON ELBOWS ABDUCTION
then… 30 SECOND ABDUCTION HOLD!
Relax, breathe, and focus!
You’ll have a very intense session!!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs
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
Here’s today’s optional add-on: youtu.be/N9_11gKQGqM
EPIC Endgame Playlist: youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL
EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
My Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
My Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
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
![CORE Calisthenics Full Body Workout [NO EQUIPMENT] | EPIC III Day 39](https://i.ytimg.com/vi/vJJ_kktux1Y/hqdefault.jpg "CORE Calisthenics Full Body Workout [NO EQUIPMENT] | EPIC III Day 39
Full body calisthenics workout using only our body as resistance to increase strength, build muscle, strengthen the core and challenge our bodies! This may be a break from the dumbbells but it isn’t easy!
I am sure you know how much I love changing range of movement from 1/2 reps to full range or partials! And unilateral exercises! And complexes! And bodyweight exercises! It’s all in here!
All you will need is your mat, a chair for Bulgarian lunges, dips & decline push ups and a yoga block/thick book!
Each complex is 2 minutes duration, with 20 seconds rest inbetween!
HEEL ELEVATE SQUATS 1/2 REPS x20
FULL RANGE x10
SCAPULAR PUSH UPS x10
DEADSTOP WIDE PUSH UPS x10
BULGARIAN LUNGE 1/2 REPS x15
FORWARD LEAN FULL RANGE x15
BULGARIAN LUNGE 1/2 REPS x15
FORWARD LEAN FULL RANGE x15
HEEL TAP x20
REVERSE CRUNCH x10
SIDE PLANK TO PUSH UP x10
ONE SIDED LADDER x10
SIDE PLANK TO PUSH UP x10
ONE SIDED LADDER x10
ELEVATED LUNGE 1/2 REPS x20
REAR STEP LUNGE x20 (same side)
ELEVATED LUNGE 1/2 REPS x20
REAR STEP LUNGE x20 (same side)
X1 LEG DOG TO PUSH UP KNEE TUCK x5
SWITCH SIDE! X5
ON ELBOWS BUTTERFLY KICKS x50
ON ELBOWS TUCK TO EXTENSION x20
PLANK ALTERNATING LEG LIFT x20
ALTERNATING KNEE TAP x50
SQUAT STEP OUT x20
1/2 REP STAGGERED SQUAT x20
SQUAT STEP OUT x20
1/2 REP STAGGERED SQUAT x20
ELEVATED CURTSEY STEPS OUT x10
PULSES! x20
ELEVATED CURTSEY STEPS OUT x10
PULSES! x20
DIPS x20
DECLINE PUSH UPS x10
I have missed these workouts and I remembered why I love them so much! The carry over to other forms of training is huge! Not only helping increase your strength and build that muscle but also core strength and body awareness! During bodyweight only exercises, I am focused on actually making it as challenging as possible!
During planks, whether moving or trying not to move whilst arms or legs are moving, try to keep hips down! Sometimes we can forget to think about this, particularly during dynamic planks such as plank rolls! I do too! Think about gaze straight down to mat, shoulders relaxed, quads tight!
During elevated curtesy lunges, aim to use that extra depth available by lowering knee to where possible yet still comfortable!
You can always make each exercise more challenging so make this your focus!!
Have fun and really enjoy the free feeling of body only!
Cx
Always ensure you warm up before any workout. Here’s my EPIC III 5 Min Warm Up Routine: https://youtu.be/JOoIsy8SX4c
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
Here’s today’s optional add-on: https://youtu.be/cS-bIr-6hQM
EPIC III Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy
EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P 0ffNoobSDH
My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Join The Caroline Girvan Community
▶ Instagram: https://instagram.com/carolinegirvan
▶ Private Facebook Group: https://facebook.com/groups/carolinegirvan
My Amazon Stores
▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: https://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")
