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IRON Series 30 Min Glute Workout - Dumbbell Lower Body - 3 - Caroline Girvan

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Rating: 4.0; Vote: 1

The glutes stabilise our hips and pelvis and are required to provide the correct alignment to the pelvis. Even balancing on one leg- and running which is always alternating single leg movements. Providing support to the lower back, reducing knee and lower back pain plus the many benefits to training overall promote longevity in day to day activities and training. Strengthening your glutes will have a lasting impact on reducing risk of injury whether you are running, walking or lifting. In this 30 minute workout we will isolate, activate and engage the glute muscles focusing on hip extension and abduction. For this workout, you will need some dumbbells, a barbell or even a kettlebell! Aside from the weight, you will need a mat and a glute band. I will also be using a small sofa that is quite rigid for hip thrusts and Bulgarian lunges. If you prefer, you can perform bridges on the mat and regular lunges with a forward leaning tilt! The dumbbells I am using for your reference are 1 x 30kg primarily and 1x 15kg for the Bulgarian lunges! The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween! ACTIVATION (60/30/60) ABDUCTION - BRIDGE - UPRIGHT ABDUCTION 30kg BANDED HIP THRUST (PAUSE AT TOP) BANDED HIP THRUST (PAUSE AT TOP) 30kg HIP THRUST (PAUSE AT TOP) HIP THRUST (PAUSE AT TOP) 30kg STAGGERED HIP THRUST SWITCH SIDE! 30kg SUMO DEADLIFT SQUAT (pause at bottom) SUMO DEADLIFT SQUAT (pause at bottom) 15kg BULGARIAN LUNGE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! BODYWEIGHT X1 LEG HIP THRUST SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! FINISHER! B/W BANDED HIP THRUST BURN OUT! 30/30/30- FULL RANGE! 1/2 REPS! FULL RANGE! PULSES! FULL RANGE! HOLD! FULL RANGE! You will notice I am less focused on just lifting the weight. I am thinking constantly about how I am contracting my glutes in order to move. The glute band should be utilised as best as you can- there is a lot of resistance so use it! At the top- bottom. and during lifting and lowering! Constant tension when hip thrusting to get the most out of each rep! Glutes definitely were isolated, activated and engaged throughout!
Date: 2022-05-17

← IRON Series 30 Min Upper Body Workout - Shoulders, Back, Chest - 2 - Caroline Girvan

IRON Series 30 Min Full Body Workout - Dumbbell Circuits - 4 - Caroline Girvan →

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Comments and reviews: 10

kslice
i am so happy to be doing your workouts! i was doing weights on my own, but following your programs, i have cut my workout time down exponentially. and they have been so effective! I love that you arent complicating things. i hate programs where they over complicate things. and you focus on one exercise at a time instead of combining things. like. a squat and then a bicep curl at the same time. (it screws up form and often weights are appropriate for all the movments) but your workouts. why aren't there more like you. LOOOOOVE. and thank you. i have kids. i want to get in and get out. and you do that for me.
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Lost
Wow this was wonderful it's my first workout focused on the glutes so it sure was tough but rn afterwards the steering feel great Tomorrow I'll be quite sore but no matter Caroline you have surely changed this girl into a lifter I love May 2022 I just started this iron series day 3 done -
Love your style love your training love your encouragement -- ty
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Maristella
You are definitely my idol!
You transmit us the passion you put into your work and the will to be stronger and stronger! I was loving the sport but with you I appreciated it much more!
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Kerry
Amazing glute workout! I cursed you at the end a bit, that burner was so good! Thanks - I-m really enjoying this program so far! I think it-s gonna be just what I needed to get over my plateau!
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Valentina
This one is SO good! I already know, when you say body weight, there-s gonna be a lot of trembling - That hold by the end -- Thanks Caroline, you rock!
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Isabelle
I haven-t seen a schedule for this one on your website? Will you be adding it on there? Love your workouts! No silly gym membership needed! Thanks -
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Mar-a
Love your gym. Excellent But I find that the equivalences btw kilos and pounds are not accurate, 15, or 30 kilos is too much. Unbearable. Am I wrong?
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Annelee
A burner from start to finish! This series is my favorite so far, I'm really loving te workouts and it is perfect next to my running! 5 stars!
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Sherri
Wow. this was a burner for sure! I was literally yelling at the screen in anger during the finisher. lol. Loved it though! Thank you: )
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Stephanie
Can someone send me a link to those nikes! Love them! Love your workout girl! My butt looks the best it ever has!
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