This is a 30 minute follow along at home workout hitting the quads and hamstrings with focus on the glutes!
The exercises are each performed for 50 seconds with 10 seconds to get ready for next exercise. The workout is split into 3 parts. The first 10 minutes is on the mat with glute focused movements. During these exercises, try to control the movements, really squeeze the glutes at top of contraction and lower with control.
Following this, we will be standing for squats and lunges with some accessory work targeting the quads, hamstrings and different areas of the glutes. The last ten minutes is simply a repeat of the first ten minutes where you are on the mat for glute work. Again, try to focus on the squeeze at top and control throughout.
Balance is an important part of the standing exercises. Try to control the movements and lifts as best you can! This is challenging!
The exercises are as follows:
STRAIGHT LEG LIFT
STRAIGHT LEG LIFT
3 POINT CROSS OVER
3 POINT CROSS OVER
DONKEY KICK
DONKEY KICK
DONKEY KICK CROSS OVER
DONKEY KICK CROSS OVER
STRAIGHT LEG LIFT
STRAIGHT LEG LIFT
STANDING SIDE LIFT
STANDING SIDE LIFT
SQUAT TO SIDE LIFT
SQUAT TO LEG EXTENSION
CURTSEY TO SIDE LIFT
CURTSEY TO SIDE LIFT
LUNGE TO HAMSTRING CURL
LUNGE TO HAMSTRING CURL
REAR LEG LIFT
REAR LEG LIFT
STRAIGHT LEG LIFT
STRAIGHT LEG LIFT
3 POINT CROSS OVER
3 POINT CROSS OVER
DONKEY KICK
DONKEY KICK
DONKEY KICK CROSS OVER
DONKEY KICK CROSS OVER
STRAIGHT LEG LIFT
STRAIGHT LEG LIFT
I will be using ankle weights (2kg on each ankle) however this is completely optional to incorporate as an ankle weight workout.
I hope you enjoy this workout!
Cx
My FREE 10 Week EPIC Program
▶ Day 1 of my 10 Week EPIC Program: https://youtu.be/c_-v1fYJGO8
▶ Download The EPIC Program Guide and Schedule: https://carolinegirvan.com
▶ EPIC Program Playlist (Intermediate / Advanced): https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
▶ EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
▶ My 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
The Equipment I Use from Amazon
▶ Amazon UK: https://amazon.co.uk/shop/carolinegirvan
▶ Amazon US: https://amazon.com/shop/carolinegirvan
Never Miss a Video or Community Update
▶ Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
My Social Channels
▶ Instagram: https://instagram.com/carolinegirvan
▶ Facebook: https://facebook.com/carolinegirvanfitness
▶ Twitter: https://twitter.com/carolinegirvan
▶ Business Enquires: [email protected]
Disclaimer: If you are new to exercise or planning on embarking on 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 meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.