FUEL Series 30 Min Glutes & Hamstrings Tempo Workout | Day 23

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Slow, fast, slow, fast… here we go! Glutes and hamstrings will be working using various techniques!

All of the staple compound movements including hip thrusts, sumo squat deadlifts and RDLs, plus some more plyometric movements to increase the heart rate too!

The staple is a combination of dynamic, static and explosive to hit the glutes, hamstrings and cardiovascular system!

Working on the lengthening of the hamstrings using RDLs and shortening of the hamstrings using hamstring lifts!

The timer will be on for a range of different durations ranging from a single set, supersets being 30/30, trisets being 30/30/30! The rest period each time will be 30 seconds.

We have a staple in this session, and it is a sumo squat sumo (or explosive drive-up sumo squat if you prefer no jumping) for 30 seconds, then into a sumo squat deadlift hold for 30 seconds using a weight before we return for another 30 seconds to those jumps/explosive sumos! The staple will appear four times in total!

The dumbbells I am using for your reference are 2 x 15kg for the RDLs and 1 x 30kg for everything else!

X3
30/30/30
HIP THRUST SLOW - HOLD - SLOW

STAPLE
30/30/30
SUMO JUMP - DB HOLD - JUMP*

X3
60 each
RDL SLOW ECCENTRIC
RDL PAUSE AT BOTTOM
NORMAL PACED RDL

STAPLE
SUMO JUMP - DB HOLD - JUMP*

WEIGHTED HAMSTRING LIFT
HOLD!
LIFT!
HOLD!
LIFT!
HOLD!

STAPLE
SUMO JUMP - DB HOLD - JUMP*

SINGLE LEG HIP THRUST
HOLD!
SLOW!
SWITCH!
HOLD!
SLOW!

STAPLE
SUMO JUMP - DB HOLD - JUMP*

X1 LEG HAMSTRING LIFT
HOLD!
SWITCH SIDE!
HOLD!
SWITCH!
PULSES!
SWITCH!
PULSES!

FINISHER!

30/30/30…

HIP THRUST FASTER PACE
‘SLOW’
BANDED ONLY FASTER PACE
‘SLOW’
BANDED SQUATS
ALTERNATING SIDE STEPS!

You know by the staple this session is going to be extremely challenging but very rewarding!

Prepare for the glutes and hamstrings to be worked hard!

Cx

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Useful Links

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Disclaimer: If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.
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Great workout! Only suggestion is to make the ‘switch sides now’ bigger and more front in center so those of us following along don’t miss it. Thanks!

SS-yqku
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The Fuel Series has been amazing. I have so much more lean muscle definition and I am developing a 6 pack for abs!! I have many people ask where do I work out and I tell them online with Caroline they are surprised. I have my cousin and friend work out on line with Caroline now. Thank you Caroline you have made a difference not only in work outs also my life. 💝

colettehenry
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I’ve been intrigued to see what the finisher would be after Caroline mentioned it in her Sunday community comment! It looks like a brilliant burnout to finish off a superb workout! The staple looks superb and there are plenty of hip thrusts today! Tempo work is fun! We know this will burn...but we also know that we will smash it and feel so good afterwards! Enjoy your active rest day tomorrow! Matthew

matthewalmond
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This was so far toughest glute workout for me 😰 it took me an hour to finished it as many variation didn’t have rest that staple is a killer 😝 after few round of it I had to modified/changed staple 😬 in the

rabshan
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This looks really intense - I’ve got the band out and my Mat is ready. Time for an espresso & it’s on! Thanks for the upload Caroline & for everyone training with me this week ☕️😁

tonym
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Does anyone else have the workout music going in their head all day afterwards? 🤣

samantha-kemp-therapy
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Here’s yet another workout that will be one of my favourites! Loved the tempo style and the staple. Those body weight moves at the end were so hard!! Thank you Caroline 🥰 Have a happy Wednesday everyone.

sharonthompson
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This was really intense and painful, my body it’s still sore from the day’s before but I’m still thankful and grateful to you Caroline . Good luck everyone!❤️

corinapurcarea
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When you do enough of Caroline’s workouts, you learn to associate pain with happiness 🔥🥰

I’ll probably end up doing this workout tomorrow, though I might still do it today if I have enough time and mental willpower left after Day 22 😁

onetwo_matthew
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This week has been a defo pusher. I love the increase of intensity every couple of weeks in this series.😊

Catherine_McGuinness
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Shout-out to all the strong willed women - and men - who finished this workout! You are awesome! I'm sweating, shaky and loving it ☺️ 💕

raquelcarmelo
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Hi everyone! When Caroline says that the staple is very challenging ...oooh...She doesn't joke at all!!! And I'd add that aaaall this session 's extremely hard, brilliant and fun! An amazing Workout, as always 💙 thank you Caroline

manuelaspezzini
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I almost didn't do this one today. It's my day off and pent up stress from work that even last night's video couldn't beat back (it put up a good fight, though!) had me in tears last night. I took most of the day to just sit and do nothing but play on my Switch. I needed to, but knew that I just wouldn't feel right if I didn't do today's workout.

After much procrastinating, I hit "play" and OH MY GODS MY LEGS ARE NOW JELLO! Those single-leg hamstring holds about did me in! About those hip thrusts in the finisher? My legs, the left one in particular, just went "nope!" Thankfully, I don't start work until later tomorrow!

goldenwing
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Ok this was just plain hard for me today!! The format was perfect for a real hard butt burner workout!! I made it through but had to stop quite a bit throughout. Wow!

heidipets
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This was such a burner!!! The staple was especially tough and the finisher my favourite!!! I love tempo training, it is challenging, yet fun! Thank you, Caroline, your workouts make me feel soooo good!!! Have a wonderful day, everyone!

CarmenIoneanu
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This might very well be her toughest glute and hamstring workout so far 🔥. It hurt so good, wow!

gabrielaesquivel-runnebaum
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Beautiful 😍 feeling it on my gluteus maximus and vatus lateralis especially:).
Now back to watching my diet since I've been a little lax..

Thank u so very much for all u do Coach Caroline ❤️

rhipods_fitness
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This was a kick butt glutes and hamstrings workout.🥵 That was just as hard and tough as yesterday's. I enjoyed the workout, I just can't feel my legs. Fantastic finisher! This was excellent work! Thank you 😍💖

jeanetteferguson
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My god what a workout! The staple, the hip thrust variations, the finisher: a glute killer! Fantastic feeling of accomplishment at the end!

cobra
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Workout: Done ✅

Glutes and Hamstrings: On fire 🔥

Thanks Caroline!

JoshIdachaba