20 MIN GLUTES & HAMSTRINGS WORKOUT with Dumbbells | No Repeat

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

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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. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[alessiamarigliani]

My mother saw me training the other day and said "why are you smiling when you are out of breath?" and I said "I don't realize I am doing it". I am just happy while I train and take care of myself ❤️

[ermenxd]

Today I was doing this workout in the gym, and next to me is a guy training with the phone as well. Check his screen... And I realize he is with Caroline aswell!!!! Hahaha
I talk to him and first thing he says: -She is the best!!

[mariapeterson]

i just wanted to thank you for these videos. i’ve never been able to be consistent with exercise, but something about your videos is so motivating. thank you so much for all of the time and effort you put into these workouts. i can’t wait to do this tomorrow morning !!

[PaulaJoline]

I am actually a big fan of these shorter duration videos right now! Since they are shorter, I think to myself that I can really push myself throughout! (Don't get me wrong, I love the longer duration too but this is a nice change!)

[Maryam-srpb]

Loving the purple sports bra .. also Caroline you've made me physically and mentally strong.. I ate pizza yesterday guilt free 😭😭 I love you Caroline

[saidaarfaoui]

Dear Caroline, this is not only variety : this is an artistic variation! I really admire you👌👍😍I'm sure I will enjoy this fantastic intense workout. Have a lovely day everyone 🌞

[aviacodner]

Love hitting the glutes and hamstrings because they are such functional muscle groups! In fact I love working the whole body because health is the greatest wealth! Thanks Caroline for all you do.

[ritachiayy]

Secretly thankful that there are no bands and hip thrusts :)

[mihaelaa]

Just please, don't ever quit posting, you are saving so many people who like to workout at home 🤗

[matthewalmond]

Glutes and abs are perhaps my favourite workouts...I enjoy the exercises and I think that keeping a strong core is just so important...so I’m really looking forward to today’s session! Have a great workout everyone and a happy day afterwards! Thank you, as always, Caroline! Matthew

PS...Just finished! Great workouts...enjoyed the glutes and hamstrings...the bodyweight moves were actually my favourites in this...interesting exercises that I’d never done before! Then I enjoyed the abs add on so much that I did it twice! I loved the staple leg lowers! A great morning of exercise again...and once again, Caroline, what absolutely superb videos...colours, editing, music...everything just so brilliant!! Have a lovely day! Matthew

[gaia_arttt]

I watch my body transform every day thanks to you. I mean there is one like u on YouTube and I am grateful for it...💚💚💚 one day I will be like you !!!

[irinabadoi]

This was INTENSE! Go for it without hesitation, you will not be sorry. It's been a while since my legs were so shaky with the finisher!

[clarewilliams]

She is so talented with the moves and variations she come up with! I would love to have more of her 20 minute workouts!

[shiowraanwong]

Really loving this week's 20 minute short but intense workouts plus the add ons. The creativity and variety are second to none. You are the best Caroline. Thank you so so much. I have been doing your exercises for a year now and have enjoyed every single session. You are so much appreciated xxxx💙💜

[ananyamani]

My triceps are wonderfully sore( in an oddly enjoyable way haha) after yesterday!
Tile to work the glutes!!! So excited...I remember about a year ago, when I had disordered eating, I would often work the glutes to get a "bubble butt"...I wouldn't do any video that didn't guarantee aesthetic results...but while there's nothing wrong with aesthetic goals that shouldn't be the only reason for working out...can wait to FEEL epic instead of trying to LOOK epic:)
Much love

[ebonibianca]

Gawd i can not get over how good this woman is. Been following her since she had 100k…blows my mind she has give us enough free programs to easily last us 2-3 years before we have to start over. And all crafted by a certified trainer. Ugh of $₽¥€£₩ saved.

[PaulaJoline]

My chest, shoulders and triceps are so sore from yesterday! It is amazing to see that even these shorter workouts and planned out so well that they make me sore. 🥵 (I have done EPIC I, EPIC II and EPIC HEAT. So I am not new to these exercises 😂😂😂)

[indranibhadra]

I'm loving these 20min ones soo much!
They're going into my "CG quickies" playlist which will be my go to when exams are nearby😇😇😇
Oh so grateful Caroline❣

[heatherpoletti]

The lunge to-hand touch and the exercise following in it were challenging on the balance and on hamstrings and glutes. The good mornings were also a good excercise. I also completed the abs and 20-minute Burpee cardio it was a little more difficult as my hamstrings and glutes were pretty fatigued.

[danihope]

Just started enjoying your workouts. I’m not sure about the hamstring hold (on the floor), I don’t feel anything when I’m doing it.