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20 Minute Glute Workout with Ankle Weights (Optional) - KNEE FRIENDLY - Caroline Girvan

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Rating: 4.0; Vote: 1

This glute workout will demand that you really focus- focus during each rep on that mind to muscle process in order to maximise the benefits of this workout. Full contraction of the glute muscles at the top of the movement, slow release of those muscles to lower and thinking about almost turning off all muscles aside from the glute to lift! This workout can be made a lot easier or a lot more challenging! And in order to make it more challenging, that mind to muscle connection is so important! This workout can be performed bodyweight only or with ankle weights! The ankle weights I am using for your reference are 2kg each! The timer will be on for 40 seconds of work per exercise, then onto the next! Please remember the timer is only a guide and you will see I take afew seconds to get into position on some of the exercises and pause when I need it! STRAIGHT LEG SLOW ECCENTRIC PULSE (same side) 1/2 REPS AT TOP (same side) STRAIGHT LEG SLOW ECCENTRIC (switch) PULSE (same side) FULL RANGE (same side) DONKEY LIFT SLOW ECCENTRIC PULSE (same side) FULL RANGE (same side) -----DONKEY LIFT SLOW ECCENTRIC (switch) PULSE (same side) FULL RANGE (same side) DIAGONAL LIFT SLOW ECCENTRIC PULSE (same side) FULL RANGE (same side) DIAGONAL LIFT SLOW ECCENTRIC (switch) PULSE (same side) FULL RANGE (same side) FIRE HYDRANT SLOW ECCENTRIC SWITCH SIDE! PULSES (switch side) PULSES (switch side) FULL RANGE (switch side) FULL RANGE (switch side) LATERAL LIFT ( FINISHER! 1 MINUTE PER SIDE X OVER STRAIGHT LEG LIFT! I have gained so much personally from this type of routine. I am able to actually feel my glute muscles solely lift the weight (or leg for example, by continuously thinking during the routine, therefore isolating, activating and actually targeting those muscles better. If you really perform each rep with intention, your glutes will be definitely working hard!
Date: 2022-05-17

← 20 Minute Dumbbell Full Body Workout - Strength + Cardio - Caroline Girvan

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Comments and reviews: 8

Marilee
This was so hard that it took me almost double the amount of time it should have. Even though it wasn't crazy on calories (I don't own ankle weights - and I'm not convinced I need them. YIKES) it was defintely a VERY effective workout.
Thanks, Caroline!
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Eleanor
Just did this as the add on to the EPIC Endgame glutes workout-on fire! And I didn-t even use any ankle weights. Caroline is such an inspiration! Thank you for so many brilliant workouts! --
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rivka
Question. I absolutely love all of caroline workout but just wandering If 20 minutes a day is enough to build muscle and definition or should I incorporate more. Thank u for ur feedback
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Katarina
I love how realistic you are, you were not afraid to show that you also got super tired through the workout and had to stop for a few seconds. You are great, love you
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vylia
Excellent add-on after IRON SERIES Day 13! Posterior chain and then glutes! Intense and rewarding! Thanks, Caroline!
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CopyWronger
I love when you think you're getting stronger and then you find a workout that totally humbles you: ')
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Jody
Once again. Just so good. Added a band today as well with my 1-1/2 lb wrist (used as ankle) weights. -
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Agnes
02/04/22 Done! En attendant le 04 avril avec impatience! Merci Caroline et Happy come back! ---
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