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CALISTHENICS GLUTES & HAMSTRINGS WORKOUT - Bodyweight Only - Day Three - Caroline Girvan

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Rating: 4.0; Vote: 1

Bodyweight glutes & hamstrings! Sounds easy option? This workout is not! If you are able to really connect with the glute muscles in the correct movement pattern, full range of movement, perform control on lowering portion, and alignment of feet and hips, you will feel your glutes working through this workout full of unilateral work, hip thrusts and sumos! The hamstrings will be individually targeted too- prepare for an intense session! The timer will be on for 45 seconds each set with no rest between 4 sets to make each giant set! We will have 20 seconds rest between each giant set! Each giant set will be performed for 2 sets however most of the giant sets involve all on one side then the next giant set bring the opposite side! For this glute & hamstring workout, you will simply need your mat and a chair/bench for single leg hip thrusts! Ankle weights can be added at the beginning if you prefer! X OVER PULSE! DIAGONAL LIFT DIAGONAL PULSE! DONKEY LIFT HOLD! DONKEY X OVER PULSE! HAMSTRING LIFT HOLD! REVERSE PLANK LIFT HOLD! X1 LEG HIP THRUST PULSE! HOLD! HAMSTRING LIFT (same leg) FEET TOGETHER GLUTE SQUEEZE LEGS EXTEND LIFT PULSES! OPEN & CLOSE! SUMO 1 1/2 REPS 1/2 REPS! RDL TO SUMO (stand inbetween) RDL TO SUMO (no standing inbetween) Deceivingly challenging! This workout will really help improve the connection you have with isolating the glute muscles and working through your full range. Also use this time to play with positions- draw attention to hips back during sumos and squeezing the glutes maximally at the top of the movement during hip thrusts. The most challenging for me was the hamstring lifts!
Date: 2022-05-17

← CALISTHENICS UPPER BODY & CORE WORKOUT - Bodyweight Only - Day Two - Caroline Girvan

CALISTHENICS FULL BODY WORKOUT - Bodyweight Complexes - Day Four - Caroline Girvan →

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Comments and reviews: 9

Anita
I have been doing this series after Epic Endgame, that got me really really seriously tired. Only yesterday I managed to have a decent session, with this workout. Everything has improved, coordination, stability, endurance. I am going to so copy Caroline and start sprints again.
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Loretta
Oh my goodness. I would have to say this is the one and only time that I was using more weight than Caroline ----. That was incredible but so hard. Loved it. Thank you.
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Maitreyi
Everything in calisthenics week has felt so natural. Knowing that by just lifting my legs mere centimeters off the ground can hurt so much is extremely humbling.
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Val-rie
Discovered this workout while on vacation abroad. Such a burn! Loved it! Highly recommend it to anyone who doesn't have access to weights: D Thank you Caroline!
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Michele
Third week in a row I'm doing this and I'm truly improved. Never had glutes and hamstring specific workout before. I enjoyed every single rep!
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Webb
Another great session. You transform basic exercises into awesome burners. Thank you so much for such a refreshing change.
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Chloe
Thank you so much that was great. What does RDL stand for? I did the movement but was curious what it meant.
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Just
Exercises are great but the music is very cheap - don-t help me to make my mind free during the training
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keisha
i love this one, even tho it's hard to do but i still manage to do it and it's definitely a challenge
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