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FUEL Series 30 Min GLUTES & HAMSTRING CIRCUITS Workout | Day 18

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 I am 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 my glutes and hamstrings work hard!

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

Cx

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Useful Links

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

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

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

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

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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.


FUEL Series 30 Min MEGA BODYWEIGHT HIIT Workout | Day 20

Bodyweight only! And boy, is this a sweaty session!!

Short intervals combined with slightly longer durations! And exercises grouped together to compliment each one!

All you need is your mat, bottle of water, a towel and a lot of energy ready to burn!

The timer will be on for 20 seconds of work per exercise, and we will perform each one for four sets in total! We then have 10 seconds of rest before moving to a longer set of 60 seconds before we have 20 seconds of rest!

X4
ALTERNATING KICK THRU

X4
PLANK TO SHOULDER TAP TO TUCK

60 second set
ALTERNATING KICK THRU BURPEE

X4
ALTERNATING MARCH

X4
RAINBOW KICK

60 second set
SPRAWL TO ALTERNATING KICK

CROSS BODY MOUNTAIN CLIMBERS

PLANK TO ALT TOE TAP

60 second set
X10 MOUNTAIN CLIMBER TO CROUCH JUMP

X4
HOT FEET

X4
HOT HANDS

60 second set
HOT FEET (sprawl on beep every 10 sec)

X4
TUCK TO STAR

X4
REVERSE CRAB HAND TO FOOT

60 second set
SPRAWL TO X2 TUCKS

X4
FWD LEAN REVERSE LUNGES

X4
1/2 BURPEES

FINISHER!
CHEST TO FLOOR BURPEES!

😅

What a session!!! I absolutely loved every part of this!! Especially as it’s been a while since not holding dumbbells!

The sweat was serious!

I loved this format, combining the short with the longer intervals!

I hope you love this workout as much as I genuinely did! Lying on the mat at the end was the best feeling!

Cx

……………………………………………………………

Useful Links

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

5 Minute Warm-Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/3O66a3rqOjo
20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU

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

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