FUEL Series 30 Min Glutes & Hamstrings Tempo Workout | Day 23

30 Min Glutes & Hamstrings Tempo Workout is Day 23 in Caroline Girvan‘s Fuel Series. Another brutal Fuel workout. This workout fried my glutes and hamstrings. I previewed it before doing it and decided to use lighter weights that what I normally would use for the exercises in this workout. It was still killer! It is an excellent lower body workout. The focus is on the glutes and hamstrings but my entire lower body felt this one. The tempo aspect of it is what is really killer. That and all of the squat jumps and lack of rest/recoveries! She gives you a nice deep stretch at the end, but I am not sure my lower body was ready for it–my legs were still protesting during the stretch! I have 4 more Fuel Series workouts on my To Do list but I am taking a break from them next week. I’ll finish off the Fuel workouts I plan to do the last week of January.

This workout is done interval style but the recoveries are intermittent. The intervals are all 30 seconds of work but since frequently there are no rest/recoveries between exercises, all of the recoveries are listed in the breakdown below. There is a timer in the upper right hand side of the screen counting down your intervals and recovery. During the recovery Caroline previews the next exercise. If there is no recovery, a video will appear near the end of an interval 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. This workout is done to music with plenty of visual cues as well as “dings” to keep you on track. This workout has plyometric squat jumps throughout. In fact, that is the staple exercise, so you return to it frequently. Caroline does not show any modification for this so if you cannot or do not want to do a squat jump, then you have to determine your own modification.

30 Min Glutes & Hamstrings Tempo Workout is 43:16 minutes; 2:32 minute intro, no warm up and 4:20 minute stretch. Equipment: dumbbells, a chair or bench, a booty band and a fitness mat. Optional is a towel to protect your hips from the dumbbell. Caroline us using 15kg/33.1 pound and 30kg/66.1 pound dumbbells. The weights listed below are what I used.

  1. Hip thrusts – slow for 30 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 slowly) (one 45# DB)
  2. Hold isometrically at top of hip thrust for 30 seconds (one 45# DB)
  3. Repeat #1
  4. 30 second rest
  5. Repeat #1-4
  6. Hip thrust on beep for 30 seconds (same position as #1, hold hips isometrically at top of thrust and when you hear the beep, lower hips and raise them back to top) (one 45# DB)
  7. Repeat #1
  8. Repeat #6
  9. 30 second rest
  10. Jump squats for 30 seconds (no DB but it is on floor in front of you)
  11. Sumo squat hold for 30 seconds (lower into sump squat holding one DB in both hands and hold at bottom for entire interval) (one 50# DB)
  12. Repeat #10
  13. 30 second rest
  14. RDL slow eccentric for 60 seconds (Romanian deadlifts, lower slowly and raise normal speed) (35# DBs)
  15. 30 second rest
  16. Repeat #14 & 15 (except on RDLs, pause briefly at bottom of deadlift)
  17. Normal paced RDL for 60 seconds (35# DBs)
  18. 30 second rest
  19. Repeat #10-13
  20. Hamstring lift for 30 seconds (lay on back w/ one heavy DB on hips, both legs are extended on the mat, knees slightly bent, heels pressing into mat, raise and lower hips) (one 45# DB)
  21. Same position as #1 but keep hips raised isometrically at top of lift for 30 seconds (one 45# DB)
  22. Repeat #20 & 21 two more times
  23. 30 second rest
  24. Repeat #10-13
  25. Single leg hip thrusts for 30 seconds (lean back on your chair/bench, one foot is on floor and other leg is raised, raise and lower hips/glutes)
  26. Hold isometrically at top of hip thrust for 30 seconds
  27. Repeat #25 but at a slower pace for 30 seconds
  28. Repeat #25-27 on other side of body
  29. Repeat #25 but thrust hips up explosively for 30 seconds
  30. Repeat #27
  31. Repeat #29 & 30 on other side of body
  32. 30 second rest
  33. Repeat #10-13
  34. x1 Hamstring lift for 30 seconds (lay on back, one leg is extended on the mat, knee slightly bent, heel pressing into mat, other leg is raised, raise and lower hips)
  35. Same position as #34 but keep hips raised at top of lift and pulse upward for 30 seconds
  36. Repeat #34 & 35 on other side of body
  37. Repeat #34
  38. Same position as #34 but keep hips raised isometrically for 30 seconds
  39. Repeat #37 & 38 on other side of body
  40. 30 second rest

Finisher: (3 minutes, no rest/recoveries)

  1. Fast paced hip thrusts for 30 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 45# DB)
  2. Repeat #1 at a slower pace for 30 seconds
  3. Set DB aside and repeat #1 for 30 seconds
  4. Continue #3 at a slow pace for 30 seconds
  5. Banded squats for 30 seconds (booty band is still around thighs just above knees)
  6. Alternating side steps 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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