Download "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! 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://www.youtube.com/c/carolinegirvan?sub_confirmation=1 5 Minute Warm-Up: https://www.youtube.com/watch?v=JOoIsy8SX4c (Always warm up before any workout) Today’s Optional Add-on Workout: https://www.youtube.com/watch?v=r7gKGvjfyHg 20 Minute Extended Stretch and Relax: https://www.youtube.com/watch?v=y87vSUoIMGU FUEL Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: https://www.carolinegirvan.com//fuel-calendar-col.pdf My Website: https://carolinegirvan.com Caroline Girvan Community: https://www.facebook.com/unsupportedbrowser Instagram: https://www.facebook.com/unsupportedbrowser Business Enquiries Email: [email protected] 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 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.