FUEL Series 30 Min GLUTE & HAMSTRING COMPLEX Workout | Day 13

30 Min Glute & Hamstring Complex Workout is Day 13 in Caroline Girvan‘s Fuel Series. This was a very enjoyable lower body strength workout. Definitely not the hardest workout I’ve done in the Fuel Series but it got the job done. This workout consists of complexes; each complex contains 2 exercises. What this means is you are doing 2 exercises with no rest between exercises and you do not stop alternating those two exercises until the time is up. Each complex is done for 2 minutes then you get a 30 second rest before moving on to the next complex. The complex you are working through is listed in the lower left hand corner of the screen for your reference. It lists each exercise you are doing and the amount of reps you do for each exercise. This is especially useful if you cannot keep pace with Caroline then you can still keep track of your complex. There is a timer in the upper right hand corner of the screen, counting down your 2 minutes of work as well as your 30 seconds of rest. Caroline previews your next complex during the recovery. This workout is set to great music, no talking. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

30 Min Glute & Hamstring Complex Workout is 38:56 minutes; 2 minute intro, no warm up and 3:20 minute stretch. Equipment: dumbbells, chair/step and fitness mat. Caroline us using 30kg/66.1 and 15kg/33.1 pound dumbbells. The weights listed below are what I used.

Complex 1:

  1. Sumo deadlift, 10 reps (with legs in sumo position (wide w/ toes turned out), hinge torso forward deadlift style as you squat) (one 60# DB)
  2. Body weight sumo squats 10 reps
  3. Repeat #1 & 2 as many times as possible within 2 minutes
  4. 30 second rest

Complex 2:

  1. Forward leaning Bulgarian lunges, 10 reps (stationary lunges w/ back foot elevated on chair/step behind you, hinge torso forward over front leg, hold one DB in same side hand as front leg) (one 25# DB)
  2. Staggered RDL, 10 reps (single leg deadlift, back leg is in kickstand) (one 25# DB)
  3. Repeat #1 & 2 as many times as possible within 2 minutes
  4. 30 second rest
  5. Repeat #1-4 on other side of body

Repeat Complex 1

Complex 3:

  1. Static lateral lunge, 10 reps (stand with legs wide, holding one DB in one hand, do stationary side lunges to one side, reaching DB toward foot when in lunge) (one 30# DB)
  2. Body weight step into lunge, 10 reps (step out into side lunge then step feet back together)
  3. Repeat #1 & 2 as many times as possible within 2 minutes
  4. 30 second rest
  5. Repeat #1-4 on other side of body

Repeat Complex 1

Complex 4:

  1. Body weight Bulgarian lunge, 10 reps (stationary lunge w/ back foot elevated on chair/step behind you)
  2. Lunge to hand tap, 10 reps (body weight reverse/step back lunges, when in lunge tap one hand to floor)
  3. Repeat #1 & 2 as many times as possible within 2 minutes
  4. 30 second rest
  5. Repeat #1-4 on other side of body

Repeat Complex 1

Complex 5:

  1. Single leg glute bridge, 10 reps (lean back on your chair/bench, one foot is on floor and other leg is raised, raise and lower hips/glutes)
  2. Repeat #1 on other side of body
  3. Repeat #1 & 2 as many times as possible within 2 minutes
  4. 30 second rest

Complex 6:

  1. Single leg hamstring lift, 20 reps (lay on back on mat, one leg is extended on the mat, knee slightly bent, heel pressing into mat, other leg is raised, raise and lower hips)
  2. Repeat #1 on other side of body
  3. Repeat #1 & 2 as many times as possible within 2 minutes
  4. 30 second rest

Finisher: (2:30 minutes; not rest/recoveries between exercises)

  1. Slow body weight sumo squats for 60 seconds
  2. Body weight sumo squats to a faster pace for 60 seconds
  3. Hold isometrically at bottom of sumo squat for 30 seconds

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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