Caroline Girvan - FUEL Series 30 Min GLUTES & HAMSTRING CIRCUITS Workout | Day 18

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...