The glutes stabilise our hips and pelvis and are required to provide the correct alignment to the pelvis. Even balancing on one leg… and running which is always alternating single leg movements.

Providing support to the lower back, reducing knee and lower back pain plus the many benefits to training overall promote longevity in day to day activities and training.

Strengthening your glutes will have a lasting impact on reducing risk of injury whether you are running, walking or lifting.

In this 30 minute workout we will isolate, activate and engage the glute muscles focusing on hip extension and abduction.

For this workout, you will need some dumbbells, a barbell or even a kettlebell!

Aside from the weight, you will need a mat and a glute band.

I will also be using a small sofa that is quite rigid for hip thrusts and Bulgarian lunges. If you prefer, you can perform bridges on the mat and regular lunges with a forward leaning tilt!

The dumbbells I am using for your reference are 1 x 30kg primarily and 1x 15kg for the Bulgarian lunges!

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!

ACTIVATION (60/30/60)
ABDUCTION – BRIDGE – UPRIGHT ABDUCTION

30kg
BANDED HIP THRUST (PAUSE AT TOP)
BANDED HIP THRUST (PAUSE AT TOP)

30kg
HIP THRUST (PAUSE AT TOP)
HIP THRUST (PAUSE AT TOP)

30kg
STAGGERED HIP THRUST
SWITCH SIDE!

30kg
SUMO DEADLIFT SQUAT (pause at bottom)
SUMO DEADLIFT SQUAT (pause at bottom)

15kg
BULGARIAN LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

BODYWEIGHT X1 LEG HIP THRUST
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

FINISHER!

B/W BANDED HIP THRUST BURN OUT!
30/30/30…

FULL RANGE!
1/2 REPS!
FULL RANGE!
PULSES!
FULL RANGE!
HOLD!
FULL RANGE!

You will notice I am less focused on just lifting the weight.. I am thinking constantly about how I am contracting my glutes in order to move.

The glute band should be utilised as best as you can… there is a lot of resistance so use it! At the top… bottom.. and during lifting and lowering! Constant tension when hip thrusting to get the most out of each rep!

Glutes definitely were isolated, activated and engaged throughout!

👊🏼🤩

Cx

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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/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/1T3v_leyDIE
20 Minute Stretch and Relax: https://youtu.be/y87vSUoIMGU

IRON Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: https://carolinegirvan.com/IRON-Series-Calendar.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

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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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Exercise #exercise #workout #fitness #healthylifestyle

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Strength training and HIIT cardio meet in this home workout: The Best Full Body Workout in 20 minutes! It’s the best of both worlds — total body strength + bodyweight HIIT cardio to build muscle and burn fat!

👉Free Weekly Workout Plans In Your Inbox Every Sunday: https://www.nourishmovelove.com/subscribe/

💜 Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/c/nourishmovelove/join

► EQUIPMENT: Medium to heavy set of dumbbells. I’m using 12 lbs in the workout video, and I suggest anywhere from 10-25 lb dumbbells depending on your fitness level.
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NMLTF5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​
*Discount Code: NourishMoveLove

►TIME STAMPS:
00:00 Workout Introduction
✔️ 2 Circuits (one dumbbell strength circuit and one cardio circuit)
✔️ 4 Exercises Per Circuit
✔️ Timed Intervals (45 seconds per exercise, 15 seconds rest)
✔️ Repeat Each Circuit x2 Sets
00:40 Warm Up
02:45 Circuit 1
Dumbbell Clean + Alternating Squat Thruster
Dumbbell Reverse Grip Row + Bicep Curl + Overhead Press
Staggered Squat + Reverse Lunge + Return to Squat + Stand
Push Up + Army Crawl + Dumbbell Pass
11:35 Circuit 2
Lateral Step or Jump + Squat Jump
4 Mountain Climbers + 4 High Knees 
Lateral Lunge + Bound + Reverse Lunge + Bound
2 Jabs + 1 Jack  
20:45 Bonus Round
1 Minute Plank + Open to T + Burpee
21:50 Cool Down + Stretch

⌚️ FITNESS TRACKER SETTING ⌚️
We set our watches to “HIIT” for this workout! Here’s the fitness watch our team uses + loves (affiliate link): https://www.anrdoezrs.net/click-100758003-15612516

❤️ Learn more about the benefits of HIIT workouts in this blog post: https://www.nourishmovelove.com/best-full-body-workout-20-minutes/
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👖 LINDSEY WEARING (affiliate links):
► lululemon Wunder Train Leggings — https://creatoriq.cc/3BUu3CE
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👉STAY CONNECTED:
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#fullbodyworkout #strengthtraining #strengthandcardio

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#shorts #biceps #fitness #gym #armsworkout #arms #bodybuilding #strong #strength #gymgirl

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No copyright infringement intended. All rights reserved to the original creators. No monetary gains were produced with this video.

Creators are kindly asked to contact us regarding free promo / removal lifetipsandtricksclub@gmail.com

#SHORTS​#Fitness​#Gym

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30 Minute FAT BURNING HIIT Workout | No Equipment full body cardio All Standing workout. A low impact beginner workout and a high impact workout This 30 min HIIT workout can be done with friends and family, or mother & daughter workouts where you can follow a high intensity workout at the same time as a low intensity workout. Every fitness level is covered and you can happily do this workout with a friend with a different fitness level to you.

🙌 For more high impact workouts, you can find Andressa’s channel here: https://www.youtube.com/c/andressavenancio

⬇️CLICK HERE FOR MORE 30 MINUTE INDOOR WALKING WORKOUTS

💪 30 Minute GET FIT Indoor Walking Workout For Women Over 50!

💪 30 Minute FAT BURNING Walking Workout | Get Fit LOSE WEIGHT Low Impact!

30 MINUTE FULL BODY WORKOUT FOR BEGINNERS

CLICK HERE FOR MORE NATURAL HEALTH REMEDIES

🍵 Drink This First Thing In The Morning For Amazing Results!

🥦 Look Younger By Eating This food Every Day! How To Make Broccoli Sprouts | Fabulous50s

🍏 Apple Cider Vinegar Drink Recipe For Weight Loss!

HEALTH AND NUTRITION OVER 50

CLICK HERE FOR MORE MAKEUP TIPS AND TRICKS

💄5 MAKEUP MISTAKES On Mature Skin Over 50 | Fabulous50s!

👀 5 Biggest Makeup Mistakes On Mature Eyes Tutorial Over 50 | Fabulous50s

MAKEUP TIPS AND TRICKS FOR WOMEN OVER 50

🔴 LIVE YOUNGER LONGER AND SUBSCRIBE: https://www.youtube.com/c/fabulous50s/?sub_confirmation=1

💪 5 Minute Toned Arm Workout To Get Rid Of Batwings | No Weights!

🚶♀️ 30 Minute 5000 STEPS Indoor Walking Workout For Women Over 50! https://www.youtube.com/watch?v=DhwJaDkgFkk&ab_channel=fabulous50s

🧘♀️ 5 Minute Ab Workout For Women Over 50 | Reduce Belly Fat Fast | Fabulous50s: https://www.youtube.com/watch?v=sSbVUcxvQpo&t=15s&ab_channel=fabulous50s

Welcome to fabulous50s! Here you will find content that relates to how to look younger, mature skincare, anti aging, wrinkles, how to dress over 50, style, fitness, health and beauty over 50. All the videos here have you, a mature Woman in mind and if you have any questions or video suggestions for mature Women, please feel free to leave your comment below.

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**Disclaimer: Information provided in this video is of a general nature only and is for entertainment/educational purposes. We strongly recommend that you consult with your physician before beginning any exercise program. Performing any of these exercises is done so at your own risk.***

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THANK YOU FOR WATCHING, COMMENTING, SUBSCRIBING & LIKING.

MUSIC IN THIS VIDEO
From Epidemic Sound. https://www.epidemicsound.com/referral/w2id0e/

* Rise Up Now
* I’m Out Of My Mind
* Whispering Love
* Let You Go
* You Really Got ME
* Better Came Along
* Ten Feet
* Like A Hurricane
* Fighting for love
* Walkin
If you love a song from their selection and would like me to include in a workout, please let me know 🙂

Please tune in for new videos every week!
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***This content is not sponsored and all opinions are 100% honest and what I truly believe. If I LOVE a product first, and there is an affiliate link available…I will use it…I WILL NOT look for a product that pays a commission first, and then do a review…EVER! Some links are affiliate links. If you click a link and buy something, I may receive a small commission for the sale. It doesn’t cost you anything extra and you are free to use the link or not…Its totally up to you… If you do use my links…Thank you so much xx
#fabulous50s #FullBodyWorkout #30minuteWorkout

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