20 Minute Glute Workout with Ankle Weights (Optional) | KNEE FRIENDLY

OMG! This workout was killer! 20 Minute Glute Workout with Ankle Weights is mat based lower body workout from Caroline Girvan and it was brutal. I did use it as a finisher after just completing another brutal glute and hamstring workout with Caroline. My glutes and hamstrings were already fried from that workout. I actually considered not doing this but I really wanted to, plus I had the time (off work for holidays), so I just did it. My husband came to check on me at one point because I was making so much noise! I was in agony! There are no true breaks in this workout. The only break you get is when you move to the other side of the body, the side just worked gets a break but that is it. Caroline is using 4.4 pound ankle weights. I own 4 pound ankle weights but I knew before even starting that would not be possible. So I started with 2 pound ankle weights. Halfway through the workout I hit pause and swapped them out for one pound ankle weights. There was less cries of agony after that but it still burned my glutes and legs out. I cannot vouch for how brutal this workout would be if you came to it fresh, but as a finisher, it definitely does an excellent job frying your glutes. After my glute and hamstring session this morning, I fear I will be walking funny tomorrow!

Each exercise is done for 40 seconds with no rest/recovery between exercises. There is a timer in the upper left hand side of the screen counting down your intervals. When there is approximately 4 seconds left of an exercise, a video appears in the upper right hand corner showing Caroline previewing the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

20 Minute Glute Workout with Ankle Weights is 25:09 minutes; 1:30 minute intro, no warm up and 1:50 minute stretch. Equipment: ankle weights and fitness mat. Caroline is using 2kg/4.4 pound ankle weights. I started wearing 2 pound ankle weights then had to swap to one pound ankle weights at approximately the halfway point.

  1. Straight leg slow eccentric (on knees and elbows, extend one leg out straight behind you, lift normal speed and lower leg slowly)
  2. Same position as #1, keep leg raised at top of lift and pulse leg upward
  3. 1/2 reps at top (same position as #1 but keep leg raised at top of lift and lower halfway before raising back to top of lift)
  4. Repeat #1-3 on other leg
  5. Donkey lift slow eccentric (on knees and elbows, raise one bent leg and push heel of foot to ceiling, lift normal speed and lower slowly)
  6. Same position as #5, keep leg raised at top of lift and pulse heel upward
  7. Full range donkey lift (same as #5 but lift and lower at a normal pace)
  8. Repeat #5-7 on other leg
  9. Diagonal lift slow eccentric (on knees and elbows, extend on leg out straight behind you and on a diagonal, lift leg normal speed and lower slowly)
  10. Same position as #9, keep leg raised at top of diagonal lift and pulse leg upward
  11. Full range diagonal lift (same position as #9 but lift and lower at a normal pace)
  12. Repeat #9-11 on other leg
  13. Fire hydrant (on hands and knees, raise one bent leg out to side of body)
  14. Repeat #13 on other leg
  15. 1.5 rep hydrants (same as #13 but lift bent leg all the way, lower halfway, lift all the way then lower all the way)
  16. Repeat #15 on other leg
  17. Straight leg slow lower (on hands and knees, extend one leg out straight to side, lift leg normal speed then slowly lower)
  18. Repeat #17 on other leg
  19. Pulses (same position as #17 but keep leg lifted and pulse straight leg upward)
  20. Repeat #19 on other leg
  21. Repeat #17 but do full range lift and lower at a normal pace
  22. Repeat #21 on other leg

20 second rest

Finisher: (2 minutes; 60 seconds each leg)

  1. X over straight leg lift (on elbows and knees, extend one leg out straight behind you, keep leg straight and tap toe out to side of body, raise leg in an arc over to other side of body and tap foot to floor outside of other leg)
  2. Repeat #1 on other leg

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

4 thoughts on “20 Minute Glute Workout with Ankle Weights (Optional) | KNEE FRIENDLY

  1. I was eyeing up this one too! I think my ankle weights are 5lb so I’ll probably have to improvise something else based on your review.

    Today I did Caroline’s upper body/core calisthenics (https://youtu.be/X-YEZGZ0XMM) and followed it up with Heather’s newest kickboxing workout (https://youtu.be/Wz7G-92ugNM). What a great combo! The UB workout was pretty killer. The only body part Caroline didn’t focus on was the biceps but they played a supporting role throughout so they were still adequately worked. And Heather’s kickboxing finisher was so much fun! She had Christmas music throughout and was dressed festively. Definitely put me in a holiday mood! 😁

    Liked by 1 person

    1. Yikes! 5 pounds! 4 pounds are my heaviest ankle weights and I rarely use them. I tend to stick with my 2 pound ankle weights for most things. They are plenty!

      Yes, I saw Heather’s new tabata workout. It does look great. I plan to do it next week. Not technically body weight but do 2 pound dumbbells really count? Not for me!

      Like

      1. Definitely not for a workout as short as this one but her longer kickboxers might qualify as metabolic if you use weights the whole time. (?). I remember my shoulders being quite fatigued after a couple of them.

        I look forward to my daily feed to see what new routines get posted. I ALWAYS get excited when I see new kickbox workouts as they are my fave cardio. (That reminds me, there’s one from a new-to-me trainer that I was eyeing that I need to add to my rotation next week … )

        Liked by 1 person

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