45 Min GLUTE & HAMSTRING WORKOUT | Strong & Lean Series Day 3

Welcome to Day 3 of the Strong & Lean at Home Series!

This is day 3 of a 5 day Series focusing on strength using only your own bodyweight to target the entire body. This workout is focusing on the glutes and hamstrings. This type of training is important if you are wanting to activate your glutes in order to really be able to train them. The glutes are a tricky one to work if you are not able to connect your mind to the muscle during the workout so relax, aim for heel to ceiling in donkey kicks, keep thigh tight in leg lifts and really squeeze each glute you are using to lift!

The glute workout and hamstring workout today requires a mat and a stable chair. The main workout consists of slow and controlled movements targeting the glutes at all angles, the hips, hamstrings and core to really help add strength, mobility and shape to the lower body. Take the movements slowly, rising and lowering with control throughout.

Following this, we will finish with 8 minutes higher reps and plyometrics to increase heartrate, burn extra calories and really finish you off!

The glute and hamstring exercises are performed for 50 seconds of work and 10 seconds rest throughout the entire workouts.

We complete 1 set of the following as this is no repeat:

STRAIGHT LEG LIFT
45 deg STRAIGHT LEG LIFT
SIDE LEG LIFT
X OVER
DONKEY KICK
DONKEY KICK PULSE
DONKEY KICK TO FIRE HYDRANT
CIRCLES CLOCKWISE
CIRCLES ANTI CLOCKWISE
DOUBLE LEG LIFT
LEG LIFT HAMSTRING CURL
LEG OPENER
STANDING LEG LIFT
STANDING LEG LIFT PULSE
STANDING LEG LIFT WITH STRETCH
HAMSTRING BRIDGE
BRIDGE HOLD WITH LEG WIPER
CRUNCH
REVERSE CRUNCH
SLOW LEG LOWER
REVERSE CRUNCH
HOLLOW TO ALT HAND TO FOOT
GLUTE BRIDGE JUMP
SUMO DEADLIFT SQUAT
SQUAT HOLD KNEES OUT
BRIDGE LEG LOWER

And to finish, x 1 set of the following;

GLUTE BRIDGE JUMPS
SUMO DEADLIFT SQUAT
SQUAT HOLD KNEE ABDUCTION
BRIDGE HOLD LEG LOWER
GLUTE BRIDGE JUMPS

I hope you really take it slow, try to keep tension in thigh, foot flexed in most movements and use the glute to lift! Lower with control and lift with control! I will be stopping to ensure my form is good so please don’t stop if I do!

Tomorrow’s workout is shoulders and back, you will need a chair and two filled water bottles! See you then!!

Enjoy!!

Cx

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

[teooohm]

nice one! my dog felt like he had to come check on me during those last bridge sets because i was in serious distress :)) thank you Caroline!

[teznejensel]

Good day Caroline you are so gifted by far, thank you so much for sharing your talents with us. I love your glute and hamstring workouts, my loose skin after weight loss has tightened and gotten so much firmer.

[courtneye]

Your song playlist is the absolute best & really made this hour fly by! I'm definitely sticking with you !

[valkelly]

I love this workout! I felt challenged and since I started doing your workouts I have seen positive changes to my body that I haven't seen in years. Thank you for such great content!! :)

[susanharrison]

Wow I always underestimate how hard these body weight workouts are. Loved it, thanks Caroline you are the best ❤️💪🏼👍🏼

[rwhollingworth]

Great workout - my back was well worked with the first half and the last 15 minutes of abs balanced that really well.

[ayishahooper]

Thank you Caroline. I joined your squad in England prior to Epic 2 and now your body weight work outs are getting me through two weeks in an isolation hotel in NZ with no kit, except a mat and a band. Definitely keeping me sane!

[faganfit]

Day 3 in the bag! Those glute bridge jumps took my life!😅😅😅. Every part of my body is sore right now. You’re the best Caroline!

[trishahaldar]

My quads are still sore yesterday's workout, today my arms are sore and tomorrow this glutes workout will for sure put my muscles on fire 🔥

[christineful]

This series is my 3 week in a row and loving the challenge I've set myself to do at least 4 weeks. I might extend it for 2 more weeks. This followed my 6 week challenge of her callesthenic series. I'm certainly out of my comfort zone but feel myself getting stronger and adapted. Keep the bodyweight series coming CG!

[marciabecker]

Loved this. I was feeling unmotivated today and this was just enough of a workout for me to feel like I've done something. If I were to do this again, I would more than likely add ankle weights or a booty band in order to get more out of this session.

[LinhNguyen-rsnr]

Thank you so much, Caroline! Practicing with you makes me really happy.

[lisajaynedear]

Wow!! This was brilliant, I could so feel the burn in my glutes, this was a really great workout, targeted all the areas I want to work on.
But those bridge jumps were so challenging, I will definitely get my abs at this rate, as my core&abs are my weakness
This was so very good
I even did a 15 minutes no repeat fast cardio hiit after wards
Thank you Caroline for this brilliant workout today.
Can't wait for day 4 tomorrow 💪

[danielasiko]

DONE, one of my fav moments. Thank you Caroline. We did it again!!

[MsNel]

My gluteus was burning and you were slow and concise and stuck to form and that’s encouraging..

[matthewalmond]

Hi Caroline. Completed the first 3 days of your series. These are superb workouts. They perfectly illustrate all of the points I made in my long comment a couple of days ago. The 50/10 split keeps the intensity high and I “love” the plyometric bit at the end!! Triceps were hardest...those dips and press ups to start! I see you have exciting plans for your channel with new material etc. I am looking forward to seeing what you do. Matthew

[kathyroblee-stepro]

With my legs shaking while doing the standing leg lift pulses and the artist singing, “can I, can I, can I”, I was saying, “I can, “I can, I can”. I love the music! Makes me forget about counting. :0) I am truly enjoying my exercise journey with you as my coach. YAY! Thank you!

[lisanelson]

Wahoo 🔥🔥 um glute bridge hops😳😳 this was GREAT I appreciate how you do slow movements, so often see people rushing thru...slow helps to feel the burn!!! Happy Wednesday

[insookjeon]

Thanks Caroline, I couldn’t do the jump bridge but it was a fabulous class! I will keep practicing! You are such a beautiful ( in & out ), kind, kick ass teacher!!! Many thanks for your devotion and caring!!!!

[wendy]

Thank you Caroline. Your strong and lean gives me the perfect amount of burn and post workout fatigue