15 Minute TARGETED Glute Workout - Dumbbells | Caroline Girvan

GLUTES ON FIRE in 15 minutes! Focusing on not just lifting the weight, but the movement pattern from the bottom right to the top of the movement! Contracting of the glutes at the top, slow release to lengthen when the exercise calls for it! Variations include of course isometric holds, small pulses and 1/2 reps, bodyweight only, unilateral work and banded!

For this glute focused 15 minute workout, you will need a dumbbell (or larger kettlebell or barbell), a chair/bench for the hip thrusts and a glute band (the higher the resistance generally the better!). I also use a towel to place under my dumbbell during hip thrusts for comfort.

The dumbbell I am using throughout is 25kg!

The timer will be on throughout for 50 seconds of work, 10 seconds rest!

Each set of hip thrusts will vary however once we reach the sumo squats towards the end, it will be 3 sets of that exercise!

HIP THRUST FULL RANGE
HOLD (THRUST ON BEEP)
SMALL PULSES!
1/2 REPS!
STAGGERED THRUST (one side)
SWITCH SIDE
SINGLE LEG HIP THRUST
PARTIALS (same side)
SINGLE LEG HIP THRUST (switch side)
PARTIALS (same side)
BODYWEIGHT BANDED THRUST!
SUMO SQUAT (pause at bottom)
SUMO SQUAT (pause at bottom)
SUMO SQUAT (pause at bottom)

FINISHER:
30/30

SUMO 1/2 REPS W/DUMBBELL
BODYWEIGHT ONLY!

When it comes to glutes, for me it’s less about the weight you lift, it’s about that mind to muscle communication and connection. Constantly ‘thinking’ during each rep about lifting solely with the glutes!

To an extent, try to relax during the hip thrusts! Aim to lift through the glute only!

I tilt forward more during the sumos but this is your own preference! I like to change my positioning often so as long as back is straight, chest open and tilting forward from the hips then you can tilt forward to however feels comfortable for you!

A quick bit intense session to hit those glutes!!! A perfect workout to save for when you want a quick glute workout!

Enjoy!!

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

[traceymeasamer]

As a Deaf adult, I appreciate so much the captions, preteaching the tips, the preview, and NOT talking while doing the actual work. Thank you for making this accessible for me and others.

[SamySart_]

I can confirm that Caroline's training sessions are very well structured and nothing is prepared at random ✅
The best youtube trainer 💪

[signoracarter]

I almost didn't do this workout because I was so exhausted. But I told myself it was only 15 minutes and I completed it Alhamduillah.

[saidaarfaoui]

I'm loving more this series day after day : short but intense workouts 👍Thank you Caroline 💖 Have a great session and a happy weekend everyone.

[kylefreestyle]

Caroline is so inspiring with this festive advent calendar. Her creativity had captivated me from the start, and this December is so memorable because of her. I'm grateful to be blessed by you each and everyday 🙏🏾 Have a great workout. Only 14 days left!

[matthewalmond]

Saturday mornings have now become the time for an intense glute workout! This one is only 15 minutes but I can feel the burn already! 11 minutes of hip thrust variations will be tough...but how great we will all feel at the end! I love the colour coordination today and the beautiful red roses...and I’m looking forward to revisiting the add on workout today! Have a great workout and a lovely weekend everyone! Matthew

[sharonthompson]

This was such a short sweet glute burner workout! I also enjoyed the add on. Feeling so wide awake and ready for the weekend now! Thank you Caroline, these short workouts really are so much fun before Christmas ☃️🎄

[traciroach]

This Advent series will be one of my favorites to repeat throughout the year! Love the burn!!! Thank you, Caroline!

[jillswenson]

I still love coming back to these "shorties" on days where I either don't quite have the time (or the discipline/energy!) to get through a full series workout! My body also just loves doing cycles of "Day 1: EPIC x, Day 2: Holiday Shorty+long walk, Day 3: EPIC x, Day 4: REST" . Thanks so much for how much thought you put into these!!! :)

[veenavenkatkumar]

Day 11 and Day 10 done! How I missed doing yesterday's workout due to hectic flights...2 days workout was super energetic...Thank you Caroline, see you tomorrow!

[btrfliesva]

So great! This is the first time I finally got the “system” down for doing those thrusts with my back on a bench, balancing two 25 lb dumbbells on my lap. Previously I had a hard time balancing and doing it properly. Now that I have it figured out, I had such a great and effective glute workout! Even though this was only 15 minutes, my glutes are ON FIRE!

[georginacedeno]

15 minutes and Caroline still kicked my butt 😅 thanks as always for the wonderful workouts!

[tonym]

Loved this, it’s really beginning to feel like Christmas 🎅🏼 festive colours !!! added the abs one after and now it’s daddy time 🥰 with my boy 😁 Have a great workout everyone. Thanks Caroline for the workout 🥳

[christineroberts]

This is great routine for any day of the week. Caroline...you are the gift that never stops giving. I'm loving these daily short intense routines. Perfect for this busy time of year. Keeps your head and body in the right place!

[zoniafranco]

Caroline you’re amazing and your workouts are so effective. I feel that in few minutes I've worked all my muscles

[avvi.iu_]

Wow! This looks amazingly painful 🔥 Can't wait to do this one 😆
I'm currently doing Epic Heat and it is great, day 42 was a blast 💥, my chest hurts a lot that I can barely raise my arms. I will be definitely adding some of these workouts as finishers. Let's go everyone! 💪🏻🇲🇽✨

[Maryam-srpb]

I have been studying to complete my degree which I'll be able to complete till March and been preparing for a job interview that can happen any time in the next 4 or 6 months since morning. This glute workout is the best way to oil my hip joints lol. It's difficult to move when I'm focused.

[lorimineer]

The burn that you can achieve in just 15 minutes is insane. Great quick targeted workout. Thanks Caroline!

[violinw]

Fantastic workout, love hip thrusts and sumo's of any kind! Thank you Caroline, the 24 Days of Christmas series has been a such a special gift, I have looked forward to and enjoyed every single one of them, can't wait for tomorrow!

[dreamer]

Good morning everyone!! I am so happy to do this workout! Hip thrusts are my favourite! I love this split work out because it allows the body to recover. Now I feel ready for tomorrow's hiit!!!