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Glutes at all different angles, abs on the mat… what’s not to love about this fire workout!! Hip thrusts, donkey kicks, sumo squats, abs!!
The abs portion is continuous work, 1 minute per exercise with 8 exercises on total no rest! However it may take a few seconds just to get into position so don’t rush!
For this workout you will need a pair of dumbbells/ x1 large dumbbell/kettlebell/barbell and your mat! The dumbbell I am using is 1 x 25kg for your reference.
Additional options are as follows:
Glute band: alternatives will be provided if not using a band. For hip thrusts perform as normal!
Chair: for hip thrusts however bridges can be performed on mat if preferred!
Ankle weight: can be used for different movements and can be worn entire time as won’t affect hip thrusts etc. I will not be wearing ankle weights but this is a great option for you!
Abs (no specific rest, simply take afew seconds to get into position)
Gaze down leg lower
Knee to elbow tuck to extend
Heel taps
Leg flutters
On elbows tuck to extend
Toe reaches
Hip lifts
Bicycles
Donkey kick/pulse/donkey kick/pulse
Switch!
X over straight leg/pulse/x over/pulse
Switch!
Lying abduction/pulse
On elbows abduction/pulse
On hands/pulse
On elbows abduction/pulse
Staple:
sumo deadlift squat 1/2 rep/hold/full range
Side lying leg lift / hold x2
Switch!
Staple:
sumo deadlift squat 1/2 rep/hold/full range
Hip thrust/hold/hip thrust/hold x2
Wider stance
Hip thrust/hold/hip thrust/hold x2
Single leg hip thrust/hold/full/hold
Switch!
Staple:
sumo deadlift squat 1/2 rep/hold/full range
Sumo squats full range x2
1/2 rep sumo squats
Bodyweight squats (band optional)
1/2 reps/pulses/full range
Finisher:
2 minute hip thrust burnout! (Band optional!)
This workout is all about how you do it! Each movement should be performed to the very best you can…
With donkey kicks, aim heel to ceiling! Flex the foot throughout and lower with slow release! Pause for a moment at top to really squeeze glute!
With x over straight leg lifts, quad is tight and again, control the lower!
With side lying leg lifts, aim to keep lifting leg as straight as possible, torso centred and aim leg to go to parallel with mat!
With hip thrusts, release with control, keep looking forward and don’t drop hips too low so you are not arching lower back!
This workout is deceiving if you do it right!!
Glutes on fire alright!!!
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Please ensure you warm up! Here’s my recommended warm up routine: https://youtu.be/PzyzfjtNHb0
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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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