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

Slow, fast, slow, fast… here we go! Glutes and hamstrings will be working using various techniques! All of the staple compound movements including hip thrusts, sumo squat deadlifts and RDLs, plus some more plyometric movements to increase the heart rate too! The staple is a combination of dynamic, static and explosive to hit the glutes, hamstrings and cardiovascular system! Working on the lengthening of the hamstrings using RDLs and shortening of the hamstrings using hamstring lifts! The timer will be on for a range of different durations ranging from a single set, supersets being 30/30, trisets being 30/30/30! The rest period each time will be 30 seconds. We have a staple in this session, and it is a sumo squat sumo (or explosive drive-up sumo squat if you prefer no jumping) for 30 seconds, then into a sumo squat deadlift hold for 30 seconds using a weight before we return for another 30 seconds to those jumps/explosive sumos! The staple will appear four times in total! The dumbbells I am using for your reference are 2 x 15kg for the RDLs and 1 x 30kg for everything else! X3 30/30/30 HIP THRUST SLOW - HOLD - SLOW STAPLE 30/30/30 SUMO JUMP - DB HOLD - JUMP* X3 60 each RDL SLOW ECCENTRIC RDL PAUSE AT BOTTOM NORMAL PACED RDL STAPLE SUMO JUMP - DB HOLD - JUMP* WEIGHTED HAMSTRING LIFT HOLD! LIFT! HOLD! LIFT! HOLD! STAPLE SUMO JUMP - DB HOLD - JUMP* SINGLE LEG HIP THRUST HOLD! SLOW! SWITCH! HOLD! SLOW! STAPLE SUMO JUMP - DB HOLD - JUMP* X1 LEG HAMSTRING LIFT HOLD! SWITCH SIDE! HOLD! SWITCH! PULSES! SWITCH! PULSES! FINISHER! 30/30/30… HIP THRUST FASTER PACE ‘SLOW’ BANDED ONLY FASTER PACE ‘SLOW’ BANDED SQUATS ALTERNATING SIDE STEPS! You know by the staple this session is going to be extremely challenging but very rewarding! Prepare for the glutes and hamstrings to be worked hard! Cx …………………………………………………………… Useful Links Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1 5 Minute Warm-Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout) Today’s Optional Add-on Workout: https://youtu.be/TeNg1oTvlVM 20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU FUEL Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: https://carolinegirvan.com/fuel-calendar-col.pdf My Website: https://carolinegirvan.com Caroline Girvan Community: https://facebook.com/groups/carolinegirvan Instagram: https://instagram.com/carolinegirvan Business Enquiries Email: info@carolinegirvan.com Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7 Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k …………………………………………………………… Disclaimer: If you are new to exercise or are planning on beginning a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.