This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. Another excellent lower body workout to completely fry your glutes and hamstrings. This is also another perfect opportunity to increase the weight you use for hip thrusts. So I did. This time I bumped my weight up 10 more pounds to 105. The first exercise is hip thrusts for 45 seconds followed by a 45 second rest. The perfect interval and rest time to test a heavier weight. And even though the weighted exercises in this workout did a great job working my backside, the bodyweight exercises really finished frying them.
This workout is 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 the workout time as a percentage.
Glutes & Hamstrings is 46:53 minutes (this time does not include the optional 6 minute warm up or the 2:56 minute intro, also optional) with a 3 minute stretch. Equipment: dumbbells, a barbell, a chair or bench, heel wedges, a booty band and a fitness mat. Optional is a towel to protect your hips or a barbell pad. Caroline’s barbell is at 78kg/172 pounds for hip thrusts and 48kg/105.8 pounds for bridges, and she is also using 15kg/33 pound dumbbells. The weights listed below are what I used.
- Hip thrusts for 45 seconds (lean back against your bench or step, place barbell on hips, knees bent and feet on floor, raise and lower hips slowly) (barbell @ 105#)
- 45 second rest
- Repeat #1 & 2 three more times
- Banded deadlift for 75 seconds (glute band is around thighs just above knees, toes are elevated on heel wedges) (hex trap bar @ 105#)
- 45 second rest
- Repeat #4 & 5 two more times
- Forward tilt Bulgarian lunge for 60 seconds (static/stationary lunge w/ back leg elevated on chair or bench, torso is hinged forward over front leg, hold one DB in same side hand as back leg) (one 25# DB)
- (no rest) Repeat #7 w/out DB for 30 seconds (bodyweight)
- 30 second rest
- Repeat #7-9 on other leg
- Repeat #7-10 two more times
- 60 second rest
- Banded bridge for 60 seconds (lay on mat, band around thighs just above knees, knees bent and open so there is constant tension on the band, feet flat on mat close to glutes, barbell or heavy DB on hips, raise and lower hips in bridge) (one 80# DB)
- (no rest) Abduction for 30 seconds (set DB/barbell aside, lay back on mat (same position as #13), open and close knees)
- (no rest) Body weight bridge for 30 seconds
- 30 second rest
- Repeat #13-16 two more times
- x1 leg hamstring bridge for 60 seconds (remove glute band, still laying on mat, one leg is extended w/ knee slightly bent and heel on mat, other leg is raised, raise and lower hips)
- (no rest) Pulses for 30 seconds (same position as #18, keep hips raised and pulse them upward)
- (no rest) Repeat #18 for 15 seconds
- 15 second rest
- Repeat #18-21 on other leg
- Repeat #18-22
45 second rest
Finisher: (2 minutes; no rest/recovery between exercises)
- Banded hip thrust for 30 seconds (no DB/barbell, lean back against your bench or step, band around thighs just above knees, knees bent and open so there is constant tension on the band, feet on floor directly below knees, raise and lower hips)
- Hold isometrically at top of thrust for 15 seconds
- Repeat #1 & 2
- Repeat #1
