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GLUTE WORKOUT with Dumbbells - Glutes Isolation - Circuit Series Day 3 - Caroline Girvan

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Rating: 4.0; Vote: 1

This glute focused workout is all about putting the work in! Packed with hip thrust variations, it is up to you to perform every single rep to the great range in motion possible. Hitting all of the muscles that make up the glutes, with assistance from the hamstrings and quads, this is a very demanding workout when you do it right! The -glutes- are made up of many muscles, deep and superficial. We regularly hear about the more superficial muscles (gluteus maximus, medius and minimus) however the deep smaller muscles all have important roles to play in stabilising the pelvis and lateral rotation of legs. Why train the glutes? Strengthening the glute muscles can bring many benefits including reduced risk of dominance of over muscles such as hamstrings, quads and adductors, which can lead to imbalances and increased risk of injury; improvements to overall training performance (absorption of impact ie. jumping with more of the impact going to hips as apposed to knees); can alleviate lower back & knee pain associated with weak glutes; increases to bone density, improved posture and of course those physical goals. For this glute session, you will need a heavier weight(s, such as x1 dumbbell, x2 dumbbells, barbell, kettlebell! A comfortable chair/sofa/bench for hip thrusts is perfect but you can absolutely perform bridges in the mat if you prefer as with a yoga block for elevated lunges as you can perform regular with both feet on the ground! A glute band is needed and an option is a towel to place under weight to make hip thrusts more comfortable! The timer will be on for X3 rounds BANDED HIP THRUST BANDED HIP THRUST w/ DUMBBELL THRUST PULSES HOLD! 1 1/2 REP THRUST X2 rounds SINGLE LEG ELEVATED THRUST HOLD! THRUST ON BEEP! FWD LEAN REAR STEP ELEVATED STATIC FWD LEAN LUNGE X3 rounds LATERAL WALK LATERAL ABDUCTION ONE SIDE SWITCH SIDE STEP BACK SWITCH SIDE Finisher: 30/30/30- ABDUCTION PULSES! THRUST PULSES! ABDUCTION! I literally had to lie there on mat after to appreciate just how hard I had worked! Looks simple but this workout was very demanding as I made it so! You can do it too!
Date: 2022-05-17

← UPPER BODY WORKOUT with Dumbbells - Muscle Building - Circuit Series Day 2 - Caroline Girvan

1 HOUR FULL BODY WORKOUT with Dumbbells - Strength & Cardio - Circuit Series Day 4 - Caroline Girvan →

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Comments and reviews: 10

sport
Holy crud! I am completing the circuit series for the second time this week (following epic 3) and this glute circuit was up today-fire fire - I think this was harder the second time around for me than the first! I think the combination of moves are brilliant! The single leg hip thrusts combined with the leaning lunges-I though my thighs were going to burst open-they are literally muscle spasming right now as I type! And the body weight banded work at the end when the muscles are already fatigued was tough. What a great routine and round of workouts all together! Thanks Caroline! I love circuits!
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Zoe
LOVED IT SO SO MUCH! All I can say is thank u so much Caroline for all the effort you put in those workouts and all the time you spend to help us sweat, get confident in our bodys and get stronger. You are incredible and I litterally dont know what I would do without you! LOVE YOU
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Crust-
No matter how many times I come back to this one it still makes me CRY. I love it. I modify it every time to make it more difficult, like today, instead of the banded last circuit, I did weighted bulgarian lunges and LORD it hurts so good
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Carolyn
WARNING! There's nothing in the description or video telling you when to switch legs (unless I blinked and missed it, so I did all of the second circuit on the same leg. LOL.
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Madalene
Thank YOU! I was getting mad at you with all those hip thrusts but then I remembered that-s why you look so great so I kept up with you and can-t wait to see the. Results!
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Tinette
Glute focused! I bet that my glutes will be my biggest focus tomorrow! Ouch.
Thank you, Caroline! This is my problem area, and this workout is perfect!
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Elizabeth
Excellent glute workout. I think it-s the best one I-ve ever done (until the next one you upload. Thank you Caroline for everything you do!
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Rakshi
This was BRUTAL! I did some squats before this workout, absolutely killer!
My glutes are going to hibernate for the rest of this week haha
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Seasons
Tough one. Butt will be sore tomorrow. Thank you for the list of reasons to train glutes ( other than to have a nice butt) -
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Silvia
This glutes super focused workout has been sent straight from Heaven - the MOST MOST MOST EFFECTIVE BOOTY SET EVER!
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