Womens Workouts
IRON Series 30 Min Glute Workout – Dumbbell Lower Body | 3
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
……………………………………………………………
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
……………………………………………………………
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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Womens Workouts
MIRANDA YOU DON'T LIFT Workout🔥🥵💪#short #shorts #mirana#song #mymix #shortvideo #fitness #youtube
Exercise #exercise #workout #fitness #healthylifestyle
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Womens Workouts
20-Minute Workout: The BEST Full Body Workout (Strength Training + HIIT with Dumbbells)
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/
_________________________________________________________
👖 LINDSEY WEARING (affiliate links):
► lululemon Wunder Train Leggings — https://creatoriq.cc/3BUu3CE
► lululemon Wunder Train Longline Bra — https://creatoriq.cc/3xIcSSa
_________________________________________________________
👉STAY CONNECTED:
⭐️ FREE WEEKLY WORKOUT PLANS IN YOUR INBOX: https://www.nourishmovelove.com/subscribe/
⭐️ FOLLOW on Instagram: https://www.instagram.com/nourishmovelove/
⭐️ MORE WORKOUTS + FREE WORKOUT PLANS: https://www.nourishmovelove.com/
_________________________________________________________
#fullbodyworkout #strengthtraining #strengthandcardio
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#shorts #biceps #fitness #gym #armsworkout #arms #bodybuilding #strong #strength #gymgirl
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The back, shoulders and arms targeted within giant sets! Dumbbell compound and isolation exercises to build strength and muscle!
For this upper body workout, you will need a pair of dumbbells, your mat and a yoga block as an option to use during renegade rows for extra comfort if preferred!
The dumbbells I am using for your reference are 15kg each and 8kg each!
The timer will be on for 45 seconds per exercise, with 45 seconds rest between each giant set!
It is no repeated exercises so every exercise is different!
BENT OVER ROW
RENEGADE ROW
SUPINE ROW
LANDMINE ROW
SHOULDER PRESS
ARNOLD PRESS
CURL TO HAMMER PRESS
FRONTAL RAISES
SINGLE ARM RENEGADE ROW
BENT OVER ROW (same side)
SINGLE ARM RENEGADE ROW (switch)
BENT OVER ROW (same side)
SINGLE ARM PRESS
PUSH PRESS (same side)
SINGLE ARM PRESS (switch)
PUSH PRESS (same side)
REAR DELT FLY (one side)
SWEEP (same side)
REAR DELT FLY (switch side)
SWEEP (same side)
LATERAL RAISES
ALTERNATING LATERAL RAISES
PARTIALS
FIGURE 8
HAMMER CURLS
HAMMER PULSES
CURLS
HOLD!
CURL TO PRESS (one side)
CURL TO PRESS (switch)
DIAGONAL PRESS
TRICEP PRESS STANDING
Finisher:
30/30/30
ALTERNATING PRESS
ALTERNATING ROW
ALTERNATING CURLS
The aim is to lift full range of motion, in a slow and controlled manner.
During the renegade rows, brace that core so minimal movement from the hips!
During the push press, use drive from lower body to help lift the dumbbells.
Demonstrate just how much discipline you have with these lifts! It makes it more challenging, bigger demand from the body and makes those weights feel heavier!
Let’s smash it!!
Cx
To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://carolinegirvan.com where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset!
Always ensure you warm up before any workout, here is my new EPIC Heat Warm Up Routine: https://youtu.be/Wf7BDS2KHGs
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
Optional Add-on: https://youtu.be/wH-YPotqDlg
My Other FREE Workout Programs
EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ
Join The Community
▶ Instagram: https://instagram.com/carolinegirvan
▶ Private Facebook Group: https://facebook.com/groups/carolinegirvan
Equipment I Use:
▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan
Business Enquiries:
▶ Email: info@carolinegirvan.com
Caroline Girvan
PO BOX 115
County Antrim
Northern Ireland
BT38 8WB
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. Disclaimer: As an Amazon Associate I earn from qualifying purchases
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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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@Luccareed2004
October 13, 2024 at 10:17 am
This workout was no joke! It kicked my butt. Thank you for sharing this series.
@ncb8292
October 13, 2024 at 10:17 am
Hard one.
Day 3 done.
@maryannekendall3344
October 13, 2024 at 10:17 am
Caroline, I love the workout, I dont love the music – it sounds like the vocals are say "shoot yourself"
@cyberneticnexus
October 13, 2024 at 10:17 am
that finisher was fire
@justinarenoud3050
October 13, 2024 at 10:17 am
I don't know how I'm going to work glutes tomorrow. I'm so sore from day one. I'm going to do it, I just hope my legs are bending again by tomorrow. 😅
@RekhaFageria-r5z
October 13, 2024 at 10:17 am
I started 3rd time.. Thank you Carolina you provide us awesome workout Free of cost,God grace always stay with you❤
@TaraLRoss
October 13, 2024 at 10:17 am
This one was tough! My 🍑is on fire!
@jefflougee3388
October 13, 2024 at 10:17 am
What sneakers is Caroline wearing?
@marianneeverett5153
October 13, 2024 at 10:17 am
I enjoy your workout every day!
@laurisalamy8710
October 13, 2024 at 10:17 am
😅
@saraaghasizadeh9395
October 13, 2024 at 10:17 am
Done ✅🥵
@jennybelle09
October 13, 2024 at 10:17 am
Completed 8/24/24. Whew! That finisher finished me off. I am dead.
@OtasneemO
October 13, 2024 at 10:17 am
day 3 ..done ✅
@architechofreality
October 13, 2024 at 10:17 am
14 minutes in the same shoulder position was excruciating. if it is gone one set longer, I would’ve turned out. Mix it up, give our shoulders a break.
@kimdominguez2964
October 13, 2024 at 10:17 am
Great workout today!!!
@MargaretRover-j4m
October 13, 2024 at 10:17 am
Just getting back to strength training after hormones derailed the status quo established by 7 hours of intense cardio. I just finished day 3. These are great, scalable and achievable workouts and I hope trading some cardio time for strength training reboots the post 50 me. So grateful to Caroline for these. You are amazing! If you have a peri/post menopausal group and program I'd certainly follow and be happy to pay for a subscription! Thank you, thank you, thank you!!
@AnneS29
October 13, 2024 at 10:17 am
wow….oh wow…..what an amazing woman you are Caroline. Thank you so much for all you do.
@israali1561
October 13, 2024 at 10:17 am
Thrust marathon! Insane in the finisher I did the glute bridge instead 😅
@BeeSuper420
October 13, 2024 at 10:17 am
completed September 04, 2024, with BB 12lb with 80 lb on it, and 25lb DB
@faniamoreno8356
October 13, 2024 at 10:17 am
I didn’t have a couch in the room so this one didn’t do a lot for me
@shamecawilliams8848
October 13, 2024 at 10:17 am
I loved ❤ this glute workout!
@romeusilva1325
October 13, 2024 at 10:17 am
Well done this workout thanks a lot Caroline
@shiver222
October 13, 2024 at 10:17 am
This was SO challenging!! I put 50 lbs on my bar at the outset. By the end I could barely walk up the basement stairs! 😅
@LisaHunsaker-z8p
October 13, 2024 at 10:17 am
thank you ! You are amazing💜
@heather9842
October 13, 2024 at 10:17 am
Do these exercises lift the butt eventually? I work out 6 days a week, and on the seventh day, I hike, bike, or walk fast.
I have seen some results in 6 months with fullness but not lifted. I have tried every glute exercise out there. I do glutes 6 days a week along with full body and abs.
Thank you.
@drahaman
October 13, 2024 at 10:17 am
This one always loses me. I don't feel challenged near the end.
@laura_knight
October 13, 2024 at 10:17 am
Omg dead 😅
@ikni2658
October 13, 2024 at 10:17 am
I was use to doing only fast lifting, so when I started doing this I was does this even work. I am not even feeling my glutes but then later on it was so hard. It definitely changed my mindset about lifting.
@coolcat0
October 13, 2024 at 10:17 am
Holy cow I hate hip thrusts 😂
@elizabethsteil
October 13, 2024 at 10:17 am
🤎
@eugenewilliams3919
October 13, 2024 at 10:17 am
Love you're workouts. So much fun. Thank You,❤️
@erincressaty9180
October 13, 2024 at 10:17 am
Loved this workout! On my third round of Iron!
@nyannyan9885
October 13, 2024 at 10:17 am
Iros series Day 3, done!
@deniataveras1279
October 13, 2024 at 10:17 am
Done ✅ ❤❤❤❤
@MsPacuRN
October 13, 2024 at 10:17 am
Holy moly. Workout was amazing! Thank you!
@Mayankyadav945
October 13, 2024 at 10:17 am
👍🏿👍🏿👍🏿
@ridhofajarrini2111
October 13, 2024 at 10:17 am
Sept 25, 2024 done ✅️
@12345liberty
October 13, 2024 at 10:17 am
My second round! Love these sessions x
@nancytierney2778
October 13, 2024 at 10:17 am
Hi Caroline. Random but what are he name of your trainers in this workout? I need them!!
@naturalfitgirl80
October 13, 2024 at 10:17 am
Whyyyyyyyyy🥴🥴the ending was deadly ( 7 mins ) !
@susoso12
October 13, 2024 at 10:17 am
26 Sep 2024 done!
Best CG glute workout, I have ever done💪
@TravisandKandraWatson
October 13, 2024 at 10:17 am
Thank you so much for making this series available!!
@stephanienorthcutt5531
October 13, 2024 at 10:17 am
My sister sent this workout to me and by the time I got to the end, I had to loose the band! 😂😅😂 It was that good burn! I loved it!❤❤❤
@artimusgarcia-cuellar8026
October 13, 2024 at 10:17 am
That kicked my butt, lol! Thank you!
@RingTail-x7r
October 13, 2024 at 10:17 am
The endings was not expecting 😢😢😢
@anacristinadelrosario
October 13, 2024 at 10:17 am
¿Qué es caminar?
@ImorineFoster
October 13, 2024 at 10:17 am
❤I did it❤10/11/26🎉 Thanks you're awesome