This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This was a very tough glute and hamstring workout. There are only 3 exercises in this workout that you will do with and without a glute band. If you are challenging yourself with your weight choices then your glutes and hamstrings will be fried. The intervals are all long. Luckily the recoveries are, too, but sometimes it didn’t feel long enough! By the time we got to the finisher I was struggling to keep to keep tension on the glute band! My legs were fried! As usual, no one works your glutes quite like Caroline! The stretch at the end was a little longer than usual and very welcome.
This workout starts with straight sets then changes to supersets. When you do the leg raises at the end, the preview says it is a triset but it is not, it is a superset. The exercises are done interval style. The interval and recovery times vary so they are noted below in the breakdown. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a progress bar at the bottom of the screen, counting down thee workout time as a percentage.
Glutes & Hamstrings is 45:59 minutes (this time does not include the optional 5:55 minute warm up or the 2:38 minute intro, also optional) with a 3:55 minute stretch. Equipment: dumbbells, a barbell with a barbell pad, a glute/booty band, a bench and a fitness mat. Caroline is using a 78kg/172 pound and 48kg/105.8 pound barbell. She also uses 17.5kg/38.5 pound and 15kg/33 pound dumbbells. The weights listed below are what I used.
- Bridges for 75 seconds (lay on back on back on mat, knees bent and feet close to glutes, barbell on hips, raise and lower hips) (one 80# DB)
- 45 second rest
- Repeat #1 & 2 two more times
- RDL for 75 seconds (Romanian deadlift) (hex trap bar @ 105#)
- 45 second rest
- Repeat #4 & 5 two more times
- Banded hip thrust for 60 seconds (place booty band around thighs, lean back against your bench or step, place barbell on hips, knees bent and open so there is constant tension on band, and feet on floor, raise and lower hips slowly) (barbell @ 88#)
- (no rest) Rep it out for 15 seconds (continue #7 but at a faster pace)
- 45 second rest
- Repeat #7-9 two more times
- Banded bridges for 60 seconds (lay on back on back on mat, knees bent and feet close to glutes, booty/glute band is around thighs just above knees, legs are open so there is constant tension on the band, barbell or dumbbell rests on hips, raise and lower hips) (one 80# DB)
- Rep it out for 15 seconds (continue #11 but at a faster pace)
- 45 second rest
- Repeat #11-13 two more times
- Banded RDL for 75 seconds (Romanian deadlifts, booty/glute band is around thighs just above knees, legs are open so there is constant tension on the band) (hex trap bar @ 105#)
- 45 second rest
- Repeat #15 & 16 two more times
- Leg raise for 75 seconds (get on hands and knees on mat, lower onto one forearm and extend opposite side leg out straight to side, raise and lower leg)
- (no rest) Partials for 30 seconds (same position as #18, keep leg raised and pulse it upward)
- 15 second rest
- Repeat #18-20 on other leg
- Repeat #18-21
30 second rest
Finisher: (2:30 minutes; no rest/recovery between exercises)
- Body weight banded hip thrust for 30 seconds (booty band is around thighs just above knees, lean back against your bench or step, knees bent and open so there is constant tension on band, and feet on floor, raise and lower hips)
- Repeat #1 at a faster tempo for 15 seconds
- Keep hips lifted at top of hip thrust and pulse hips upward for 15 seconds
- Repeat #1-3
- Rep it out for 30 seconds (repeat #1 at a faster tempo)
