Quick Fitness Workout

20 MIN GLUTES & HAMSTRINGS WORKOUT with Dumbbells | No Repeat

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The hamstrings and glutes will be needed to work hard today! Using dumbbells and some bodyweight we will apply resistance in many ways through dynamic, isometrics, various tempos and partials and angles!

For this lower body workout you will need a pair of dumbbells, a mat and a yoga block/ thick book!

The dumbbells I am using are 15kg each. I will also use x1 heavier dumbbell (25kg for sumo squats).

The timer will be on for 40 seconds of work per exercise with 20 seconds rest in between!

1 1/2 SUMO SQUAT
SUMO STANCE RDL
FWD LEAN LUNGE
SWITCH SIDE!
1/2 REP STAGGERED RDL (right foot fwd)
X1 LEG HAMSTRING HOLD (right foot)
1/2 REP STAGGERED RDL (left foot fwd)
X1 LEG HAMSTRING HOLD (left foot)
SUMO SQUAT HOLD (rise on beep!)
LEAN LUNGE TO HAND TOUCH
SAME SIDE RDL HOLD w/GLUTE SQUEEZE
LEAN LUNGE TO HAND TOUCH (switch)
SAME SIDE RDL HOLD w/GLUTE SQUEEZE
SUMO SQUAT DEADLIFT PULSES x5
GOOD MORNINGS
PAUSED RDL
HAMSTRING HOLD LIFT
1 1/2 RDL

BURNOUT!
1/2 REP SUMO DEADLIFT SQUAT!

I loved ‘nearly’ every second of this workout! The single leg hamstring holds and the finisher were definitely fire!!

I hope you feel awesome after this… you should as it is challenging but you smashed it!!!

Enjoy the variety!!

Cx

Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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Caroline Girvan
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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.

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