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Explore FUEL Series 30 Min GLUTES & HAMSTRING CIRCUITS Workout | Day 18 with 819,998 views, 18,985 likes, and 855 comments. Experience the impact of this video content that has captured audience attention.

This is one of those workouts that require focus! Intentional lifting and controlling each rep in a way that suits you and your body. It’s a great workout to gain more skill at manipulating movements to involve more glutes and hamstrings over the quads by using different foot stances, angles of forward tilting at the hips and also those more explosive lifts that, even though they are faster-paced to lift as in the ‘explosive’ hip thrusts, reiterate the difference of full contraction at the top can have on a movement and the muscles involved! We have one big circuit! We complete it for two rounds in total! The dumbbells I am using for your reference are 2 x 15kg for the RDLs and 1 x 30kg for the sumo deadlifts and hip thrusts! Aside from dumbbells, you will need a glute band and a chair/bench for hip thrusts! HIP THRUST (30/30/30/20 rest) EXPLOSIVE LIFT SMOOTH PULSES EXPLOSIVE LIFT HIP THRUST (60/20 rest) HOLD EVERY 10 SECONDS HAMSTRING THRUST (30/30/30/20 rest) EXPLOSIVE LIFT SMOOTH PULSES EXPLOSIVE LIFT HAMSTRING THRUST (60/30 rest) HOLD EVERY 10 SECONDS RDL (60/20) BULGARIAN LUNGE (30/30/30/20 rest) LUNGE X1 SLOW LUNGE LUNGE FWD LEAN REAR LUNGES (60/20 rest) BULGARIAN LUNGE (30/30/30/20 rest) LUNGE X1 SLOW LUNGE LUNGE FWD LEAN REAR LUNGES (60/30rest) FINISHER! 30/60/30 PARTIAL SUMO DEADLIFT SQUATS SUMO SQUAT TO PLANK PARTIAL SUMO DEADLIFT SQUATS This was AWESOME!! This workout really made my glutes and hamstrings work hard! Have a great session everyone, and don’t forget to use that band! Try to ‘stretch’ it throughout! Cx …………………………………………………………… Useful Links Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1 5 Minute Warm-Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout) Today’s Optional Add-on Workout: https://youtu.be/NPVIiAvi1hM 20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU FUEL Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: https://carolinegirvan.com/fuel-calendar-col.pdf My Website: https://carolinegirvan.com Caroline Girvan Community: https://facebook.com/groups/carolinegirvan Instagram: https://instagram.com/carolinegirvan Business Enquiries Email: [email protected] Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7 Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k …………………………………………………………… Disclaimer: If you are new to exercise or are planning on beginning a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.

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