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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

……………………………………………………………

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.


FUEL Series 30 Min Glutes & Hamstrings Tempo Workout | Day 23

Slow, fast, slow, fast… here we go! Glutes and hamstrings will be working using various techniques!

All of the staple compound movements including hip thrusts, sumo squat deadlifts and RDLs, plus some more plyometric movements to increase the heart rate too!

The staple is a combination of dynamic, static and explosive to hit the glutes, hamstrings and cardiovascular system!

Working on the lengthening of the hamstrings using RDLs and shortening of the hamstrings using hamstring lifts!

The timer will be on for a range of different durations ranging from a single set, supersets being 30/30, trisets being 30/30/30! The rest period each time will be 30 seconds.

We have a staple in this session, and it is a sumo squat sumo (or explosive drive-up sumo squat if you prefer no jumping) for 30 seconds, then into a sumo squat deadlift hold for 30 seconds using a weight before we return for another 30 seconds to those jumps/explosive sumos! The staple will appear four times in total!

The dumbbells I am using for your reference are 2 x 15kg for the RDLs and 1 x 30kg for everything else!

X3
30/30/30
HIP THRUST SLOW - HOLD - SLOW

STAPLE
30/30/30
SUMO JUMP - DB HOLD - JUMP*

X3
60 each
RDL SLOW ECCENTRIC
RDL PAUSE AT BOTTOM
NORMAL PACED RDL

STAPLE
SUMO JUMP - DB HOLD - JUMP*

WEIGHTED HAMSTRING LIFT
HOLD!
LIFT!
HOLD!
LIFT!
HOLD!

STAPLE
SUMO JUMP - DB HOLD - JUMP*

SINGLE LEG HIP THRUST
HOLD!
SLOW!
SWITCH!
HOLD!
SLOW!

STAPLE
SUMO JUMP - DB HOLD - JUMP*

X1 LEG HAMSTRING LIFT
HOLD!
SWITCH SIDE!
HOLD!
SWITCH!
PULSES!
SWITCH!
PULSES!

FINISHER!

30/30/30…

HIP THRUST FASTER PACE
‘SLOW’
BANDED ONLY FASTER PACE
‘SLOW’
BANDED SQUATS
ALTERNATING SIDE STEPS!

You know by the staple this session is going to be extremely challenging but very rewarding!

Prepare for the glutes and hamstrings to be worked hard!

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/TeNg1oTvlVM
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.


FUEL Series 30 Min Full Body DUMBBELL HIIT CARDIO Workout | Day 25

Ready for the sweat!?

The timer will be on for short periods of work lasting 20 seconds each with 10 seconds of rest in between! We simply perform an exercise for 2 short sets then we have a longer set (60 seconds) of a ‘complementary’ exercise!

You will notice during the 20 seconds work period, these are bodyweight only and so can perform at that slightly faster pace! Once we reach the 60 seconds work period, we will have dumbbell(s) in our hands so naturally, we will slow down that bit during many of these periods! Plus the task of aiming to last those 60 seconds!😅

The dumbbells I am using for your reference are 2 x 6kg each! I would suggest going that bit lighter as this workout is not aimed specifically towards muscle building solely and heart rate elevating is the goal!


Timer each group!
20 work
10 seconds rest
20 work
10 seconds rest
60 seconds of work
20 seconds rest


CHEST TO FLOOR BURPEES
CHEST TO FLOOR BURPEES
X2 DUMBBELLS BURPEES

1/2 REP BURPEES
1/2 REP BURPEES
CLEAN TO SQUAT

PLANK TUCK TO PUSH UPS
PLANK TUCK TO PUSH UPS
PLANK TUCK TO RENEGADE ROWS

SQUAT TO KICK (one side)
SQUAT TO KICK (same side)
LUNGE PUNCH TO KICK (same foot static)

SQUAT TO KICK (one side)
SQUAT TO KICK (same side)
LUNGE PUNCH TO KICK (same foot static)

STAR JUMPS
STAR JUMPS
JACK PRESS

X1 ARM BURPEE
X1 ARM BURPEE (same side)
SNATCH (same side)

X1 ARM BURPEE
X1 ARM BURPEE (same side)
SNATCH (same side)

KICK THRU (one side)
KICK THRU (one side)
HOVER TO ROTATE PLANK

KICK THRU (one side)
KICK THRU (one side)
HOVER TO ROTATE PLANK

V TUCK TO HOLLOW
V TUCK TO HOLLOW
HOLLOW TO ALTERNATING PASS THRU

ALTERNATING LUNGE JUMPS
ALTERNATING LUNGE JUMPS
ALTERNATING REAR LUNGES

FINISHER!

HANDS TO FLOOR BURPEE
HANDS TO FLOOR BURPEE
CLOSE SQUAT TO HAMMER PRESS!

Get ready to feel so amazing after this session!

30 minutes and we are onto the last week!

I hope you are so proud of how far you have come… these aren’t easy workouts and huge respect for joining me!

I hope you have been challenged mentally and physically but in a good way of course! 😉

I have loved Fuel so far, particularly for the changes in intensity and tempo & bodyweight to dumbbells!

Let’s smash this sweaty session!


And get ready for week 6!

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/AdNpljl8tOI
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.