FUEL Series 30 Min GLUTES & HAMSTRINGS Supersets Workout | Day 3

30 Min Glutes & Hamstrings Supersets Workout is Day 3 in Caroline Girvan‘s Fuel Series. As usual, Caroline burned out my glutes and hamstrings. She really is the master of glute workouts. I had a lot of back up weights set out for this workout but luckily you only do 2 sets of everything and I never needed to use them. That does make it tough for single leg exercises but for exercises like the weighted hip thrusts, it wasn’t as bad as I expected. The finisher though! OMG–7:30 minutes of bodyweight glute bridges. My glutes were fried by the end of this excellent workout.

This is a superset workout. In each superset, the first exercise is done for 60 seconds and the second exercise is done for 30 seconds (90 seconds of work). Then you get a 30 second rest/recovery. There is a timer in the upper right hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next superset. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. This workout is set to music with plenty of visual cues as well as “dings” to keep you on track

30 Min Glutes & Hamstrings Supersets Workout is 43:28 minutes; 4 minute intro, no warm up and 3 minute stretch. Equipment: dumbbells, a booty band/resistance loop, a chair or bench, a yoga block and a fitness mat. Optional is a towel to protect your hips during hip thrusts. Caroline is using one 30kg/66.1 pound and two 15kg/33.1 pound dumbbells. The weights listed below are what I used.

  1. Hip thrusts (slow pace) for 60 seconds (place booty band around thighs, lean back against your bench or step, one heavy DB on hips, knees bent and open so there is tension on band, and feet on floor, raise and lower hips) (one 50# DB)
  2. Repeat #1 for 30 seconds but with an explosive pace–in #1 you were moving slow and controlled, in this one you thrust your hips upward quickly and with power (one 50# DB)
  3. 30 second rest
  4. Repeat #1-3
  5. Sumo deadlift squats for 60 seconds (one 60# DB)
  6. Sumo squat jumps / partial reps for 30 seconds (body weight / no DBs) (partial reps is the low impact modification you can do instead of the jump squats, lower to bottom of sumo squat but only raise halfway)
  7. 30 second rest
  8. Repeat #5-7
  9. RDLs for 60 seconds (Romanian deadlift) (40# DBs)
  10. x1 dumbbell 1/2 reps for 30 seconds (hold one DB in both hands, lower to bottom of deadlift but only raise halfway) (one 40# DB)
  11. 30 second rest
  12. Repeat #9-11
  13. Staggered RDL for 60 seconds (single leg deadlift, back leg is in kickstand) (one 40# DB)
  14. Rear step lunge for 30 seconds (reverse lunge, DBs is in same hand/shoulder as front/working leg) (one 25# DB)
  15. 30 second rest
  16. Repeat #13-15 on other leg
  17. Repeat #13-16
  18. Foot elevated forward leaning lunge for 60 seconds (static/stationary lunge, front foot is elevated on yoga block and torso is hinged forward over front leg, holding one DB in same side hd as back leg) (one 25# DB)
  19. Body weight rear step back lunge for 30 seconds (front foot is still elevated on yoga block, do reverse lunges)
  20. 30 second rest
  21. Repeat #18-20 on other leg
  22. Repeat #18-21

Finisher: (7:30 minutes; each exercise is done for 30 seconds with no rests/recoveries)

  1. Single leg bridge (lay on back, one knee bent with foot close to glutes, other leg is raised, raise and lower hips)
  2. Bridge jump / pulses (same position as #1, but for the jump, push foot off floor, for pulses, keep hips raised at top of bridge and pulse hips upward)
  3. Repeat #1
  4. Repeat #1-3 on other leg
  5. Repeat #1-4
  6. Glute bridge (still on back, both feet on floor close to glutes, raise and lower hips)
  7. Pulses (Same position as #6, keep hips raised at top of bridge and pulse hips upward)
  8. Burn out reps (repeat #6 at a brisk pace)

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


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