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40 MINUTE GLUTE WORKOUT - Dumbbell + Band - Complex Series - Day 3 - Caroline Girvan

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Rating: 4.0; Vote: 1

Glutes, glutes and more glutes! -Mind to the muscle connection- will be the focus in this 40 minute glute workout, performing each rep slow, controlled and to the maximum range of motion! Consider having to pause a positive! If you are performing the reps with control, focus, really moving through the full range of movement available then you will absolutely need to pause at points! The timer will be set for 3 minutes per complex with 30 seconds rest between each complex! For this glute isolation workout, you will need a pair of dumbbells, one heavier dumbbell, a kettlebell and you can use a barbell for hip thrusts if you have access! The dumbbell I am using is 25kg. A chair or bench is required for the hip thrusts and Bulgarian lunges however you can perform lunges with both feet on the floor and instead of hip thrusts, you can perform bridges on the mat. HIP THRUST x10 -SLOW- HIP THRUST x10 SEATED ABDUCTION x15 B/W HIP THRUST x15 SUMO SQUAT x10 1/2 REP x10 B/W 1/2 REP x10 FWD LEAN BULGARIAN LUNGE x15 REAR STEP LUNGE x15 FWD LEAN BULGARIAN LUNGE x15 REAR STEP LUNGE x15 SIDE LEG LIFT x10 CIRCLES x10 CIRCLES (switch direction) x10 SIDE LEG LIFT x10 CIRCLES x10 CIRCLES (switch direction) x10 DONKEY LIFT x10 PULSES x10 DONKEY LIFT x10 (switch side) PULSES x10 SINGLE LEG BRIDGE x20 GLUTE BRIDGE JUMP x10 (alternative provided) SINGLE LEG BRIDGE x20 GLUTE BRIDGE JUMP x10 Finishers! 30/30-. ABDUCTION COMBINATION! UPRIGHT ABDUCTION ON ELBOWS ABDUCTION FLAT ABDUCTION UPRIGHT ABDUCTION ON ELBOWS ABDUCTION FLAT ABDUCTION 20/20. ABDUCTION BURNOUT! PULSES! HOLD! PULSES! HOLD! FULL RANGE! Oh yes! What a session! Control and range of motion is the key! Make the most out of every rep! The slower the better!
Date: 2022-05-17

← LEG DAY Workout with Dumbbells - Complex Series - Day 1 - Caroline Girvan

1 HOUR FULL BODY WORKOUT at Home - Dumbbells, Bodyweight - Complex Series - Day 4 - Caroline Girvan →

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Comments and reviews: 9

annesha
Hi Caroline. first of all thank you for ll the contents. You have motivated me to start strength training and I love it. I have done your circuit and beast mode and pyramid series. slowly building myself to commit to your epic programs. I have a question though, while doing the side kick complex, is it normal for the opposite glute to get fired up as well? Please let me know or may be I am doing it wrong
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Christina
Im so glad I found these workout series. Just what I was looking for. Im going to try every serious and see which one I like the best. Thank you for doing these series workouts and best of all thank you for doing for free. Just what this 54 year old needed to get back into shape.
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Sarah
hahaha! this just started auto-playing after day 2's video, and I'm like, wait, what? This is for tomorrow after the glute bashing I did yesterday! Bring it on!
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See
by far the hardest glute workout i've ever done. my butt was already screaming during the leg lifts and circles. my goodness! my butt felt every burn. I LOVE IT!
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Sana
how can I feel this in my gluteus? I feel it more in my quads even though i'm squeezing my gluteus and everything, my legs end up shaking
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Loretta
Ok its official you are the best trainer alive! ouch. That was tough but I managed and feel so strong. Thank you Caroline.
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Nginas
This one was TOUGH! no cap. But watching you kill it motivated me to pull through till the end. Thank you Caroline!
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Aparna
Felt parts of my glutes that I didn't know exists! Last set was my favourite! Did it in a glute bridge in the end -
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Cecelia
Pisses me off the damn thing skipped, thank you Caroline, I just like to follow you and it derailed me
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