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GALVANISED Glute Workout / Band Optional - EPIC Heat - Day 21 - Caroline Girvan

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Rating: 4.0; Vote: 1

Hip thrusts, glute focused lunges, sumo squats, frog pumps and single leg bridges on this solely glute workout! Why train the glutes? Yes, glutes are so popular! Infact some people train only their glutes for aesthetics however strong glutes are so important for many reasons! The gluteal muscles work alongside the hamstrings to stabilise hips & pelvis, abduct, extend & rotate the hip. Improved balance, knee tracking, pelvic alignment and reduced stress on the lower back are some benefits that strengthening the gluteal muscles, along with hip opening stretches, can improve. Improved hip stabilisation can help reduce the risk of injury such as shin splits, ACL sprains and IT band syndrome. And the glutes have so much power potential! From acceleration, speed through to endurance! Strengthening your glutes helps improve your training whether it is compound lifts, running, HIIT! Overall improved athleticism! galvanize [ gal-vuh-nahyz ] To startle into sudden activity; To stimulate As you might notice, I try to name workouts with an adjective where I can as I know many of you have your favourite workouts so it is easier for you to search for them! And your Glutes absolutely will be in action during this workout! this at home glute workout, you will need either a pair of dumbbells or 1 larger dumbbell/kettlebell/barbell etc! Also a chair for hip thrusts (however you can perform glute bridges on mat if you prefer, a glute band and a yoga block/thick book! The dumbbell I am using is 25 kg. The timer is 1 minute per exercise. supersets! SEATED ABDUCTION 1 1/2 REPS! HIP THRUST ABDUCTION AT TOP! HIP THRUST HOLD - THRUST ON BEEP HIP THRUST HOLD - THRUST ON BEEP STAGGERED HIP THRUST HOLD - THRUST ON BEEP (same side) STAGGERED HIP THRUST (switch) HOLD - THRUST ON BEEP (same side) x1 LEG THRUST x1 LEG THRUST (switch) x1 LEG THRUST x1 LEG THRUST (switch) SUMO SQUAT BODYWEIGHT 1/2 REPS SUMO SQUAT BODYWEIGHT 1/2 REPS SUMO DEADLIFT SQUATBODYWEIGHT 1/2 REPS SUMO DEADLIFT SQUAT BODYWEIGHT 1/2 REPS FOOT ELEVATED REAR STEP LUNGE LUNGE! (same side) REAR STEP LUNGE (switch) LUNGE! (same side) Finisher: X1 LEG ELEVATED BRIDGE X1 LEG ELEVATED BRIDGE (switch) FROG PUMPS. Note: when wearing the band, place it just above knees. Think about pushing knees out entire time whether hips high or low! If performing abduction, SLOWLY release tension to bring knees in! This lower body workout is slightly longer duration than other EPIC Heat workouts (approx 40 minutes! If you finding this a tough session. good! It means you are focusing and not cutting corners! Let-s go!
Date: 2022-05-17

← 30 Min TOTAL Tabata Full Body HIIT Workout - EPIC Heat - Day 20 - Caroline Girvan

UNITE Upper Body Workout - Supersets - EPIC Heat - Day 22 - Caroline Girvan →

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Comments and reviews: 9

TJ
I was disappointed that this was a 40min+ workout, as HEAT was advertised as 30min workouts. What struck me was how much time she spent stopping catching her breath during the excessive squatting routine. Now don't misunderstand, I was stopping just a little less than she was, which got me thinking. Would this have been a better, more efficient workout that wouldn't require as much stopping had she limited it to a 30-35min workout as promised? I think it would have and would have been a better routine for it. There's no point in doing 8 squat variations at a minute long each if you can only complete 5 of them with consistency and good form.
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Solleza,
This was tough! Used single 12kg and 9kg and my legs and booty are now done! I wanted to finish this one immediately as I feel suffocated in my roon because of hot weather and I just opened my electricfan to lessen the hot I am feeling. Thanks for this Caroline! I had a hard time getting motivated but I still pushed through and try hard to get back on track and descipline myself. Thanks thanks Caroline! -
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Kerin
When I say Caroline is the best trainer, I bet everyone here would agree.
The matching colour of outfit with the flower behind, the long description box, tell us the benefit for working out our glutes, giving us the tips for some movement, even stretching with us at the end.
We love you so much, Caroline!
You're the one who accompany me while I'm starting my workout's journey. Have a nice day!
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Maryam
First, thank you so much for your great programs. Saying you have changed my life is an understatement. Second, could you please include a short tip in the videos explaining thr differnece between a sumo squat and a sumo deadlift? Wish you all the best.
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Jennifer
These videos are so well done, so carefully crafted, and so challenging. I love the varying lengths and all the different moves she uses. It's worth it, especially when you start to see the changes in your body and health. Thanks, Caroline!
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Christa
This is one of Carolines best glute workouts - I-ve saved this one to revisit whenever I need a good booty burn! - by the time we got to the lunge section my legs were jelly! -
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Ruth
Hmm-. 15 mins of hip thrusts/bridges to start off with. Not my fav. I guess it just goes to show that we have to take the fun with the not-so-fun! Looking forward to tomorrow.
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Lorena
This is my favorite type of leg workout! Challenging but doable and I don't get my heart rate so high that I need to take extra rests. -
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Alan
awesome day 21! Ty Caroline, so much! YOU ARE HELPING ME CHANGE MY LIFE FOR THE BETTER!
etenally grate ful!
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