GLUTES & HAMSTRING WORKOUT - Lower Body | Pyramid Series Day 3

Hip thrusts, Romanian Deadlifts and plié squats to demand a lot from the glutes and hamstrings! Pyramid sets with different durations to increase strength & endurance!

For this lower body workout you will need a pair of dumbbells or one larger dumbbell or kettlebell or barbell. The dumbbell I am using for your reference is 25kg.

The timer for each set will be as below (the 15 seconds related to the rest period between each set!)

30
15
45
15
60
15
45
15
30
15

HIP THRUST w/ PAUSE

HIP THRUST

SUMO SQUATS

RDLs

HAMSTRING THRUST

HAMSTRING THRUST HOLD

SUMO TO RDL

PLIÉ SQUATS

Finisher:

15/15/15/15/15

PLIÉ PULSES!
FULL RANGE!
PLIÉ PULSES!
FULL RANGE!
HOLD!

This is very intense!! But only if you make it so!! Use your band to the max! Every single rep of hip thrust, push against the band to target outer glutes & the abductors!

The core in involved a lot throughout, particularly in hip thrusts so brace when at top of the movement!

Let’s fully engage those glutes!

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

[sanamonster]

Dived straight into it without previewing, this was so much fun! The hamstring holds were really tough but i love how i become aware of my fatigued muscles during those holds. Love how Caroline smiles at the end, it seems shes as happy and proud of us as we feel after finishing the workout 👏👏

[dr.deblinadatta]

Am currently on Epic Heat Day 43 and this is legit the first time I have followed any workout program with so much excitement and sincerity!! I sweat like I used to in the gym and am sore the next day! I have stopped looking at the weighing machine and instead focus on eating healthy and crushing the workout daily. Thank You so much for everything Caroline!! Can't wait to finish Epic Heat and get on to these new weekly programs 💜❤️

[inannaadam]

My legs are still sore from Monday, but I'm so excited to do this brilliant workout!

[irina]

I've been working out at home since last year but only spotted Caroline last week and absolutely love her workouts.. and the way they make your body feel in such a positive way .. Amazing strength 💪 My lower back gets sore while doing RDLs or squats (for some reason) so today was only able to do 30 min but with 10 min abs add on it made it perfect.. Love it 🥰

[vylia]

I triplicated my dumbbells today, one year after the first round! The burn was incredible today! My muscles are hot to the touch; what a fantastic sensation! Thanks, Caroline!

[saidaarfaoui]

Good morning! I'm looking forward to this workout and to the add-on as well. I know I'll be struggling with the plié, but I'll try my best. Thank you Caroline ❤❤❤
Have a lovely day everyone!

[matthewalmond]

I’ve been really looking forward to this pyramid glutes and hamstrings workout! We get to use our bands again...and to do plié squats which, as Caroline says, are long overdue! Our favourite hip thrusts are in there too right at the start! I’m going to do the glute activation add on...I’m sure many others will be up for this too! It’s going to burn! Have fun everyone and have a great active rest day tomorrow! Matthew

[ritael-helou]

Loved this session. What is there not to love when Caroline is continually blessing us with amazing workouts? Thanks Caroline. 💗🌸🙏🔥

[KellyLS]

My legs and glutes are still squealing from the lower body pyramid 😅 and this was fuel to the fire! We were not friends during the hip thrust holds and plié squats! But we made amends during the cool down! Love the toughness! thanks Caroline! Good luck everyone and good job!

[mitalinarayan]

I can not thank you enough! 💜 first of all you have a very positive vibe which magically helps me to push myself. And its because of you that my focus has shifted from getting slim ASAP to getting fitter and stronger, and have an access to a slimmer body eventually! 💜 thank you Caroline. You're simply Amazing🤩

[tonym]

Here we go - glad it’s off the arms my shoulders and triceps are still feeling it from yesterday!! Have a great workout everyone 😁 Thanks for the upload Caroline. You’ve done it again, smashed it, my fave series yet with the intensity up and down Pyramids!

[PieceMealBuggy]

GRACIAS 😄 CAROLINE!!!Por tantas rutinas.Increiblemente maravillosa!

[mercymuteke]

well well, the shaking was real today. Hamstring Thrust hold, I literally had to hold the 25kg Dumbell for it not to fall down. I love and enjoyed today´s workout. Thank you, Caroline. 💪💥💖

[monicabhargava]

was too good ! Love the band workout. Just through with this and add-on . It is so demanding . While doing add-on on the half of way I just removed my weights. Today I used bar bell with 16 kg and 12 kg . It's burning in a good way . Enjoying the pain . Every exercise getting intense to other level in pyramid format. Thanks Caroline .Have a nice day...

[manikagupta]

Can't believe that it's just been 2 workouts from this series and my legs and arms are so dead..
And we have glutes and hamstrings today!! those hip thrusts never get easy now, do they?
I am definitely expecting this one's gonna be challenging but we're all up for it..let's go👍👍

[brindham]

Caroline loving the pyramid series, BRUTAL but AWESOME. I see myself pushing harder. The plie squat was tough trying to push my knees out, my legs were shaking..ENJOYED every second. THANK YOU SO MUCH CAROLINE. 🥰🥰🥰🥰

[wendiweramundi]

The pain you feel today will be the strength you feel tomorrow ! 💪Remember guys that great things come to those who sweat for it. Thanks a tonne to our great coach. Let's demolish this guys!

[juana]

Me: Dying as I feel my legs turn to jello during the hang string hold.

Carolyn: Closing her eyes and relaxing back gently as if she lying down sunbathing on a beautiful beach. 😆

This was amazing!!! Definitely exceeded my expectations, as usual! 😝
Edited to add: Loving the music to the cool down and the stretch itself. 100/100!!

[munaahmed]

Caroline *our sun shine* 🌻 Thank you 😊 I enjoyed this workout. I started with 18kg and then dropped to 16kg for sumo rdl …most challenging part was hamstring hold for 60sec! Thank you for pushing us hard :) Enjoy everyone and have a relaxed active/rest day tomorrow. I’m so excited and so looking forward to Friday and HIIT on Sunday 👊🏽

[Mysreyah]

This was one of the most challenging workouts I've ever done! I did it with a 75 lb barbell and halfway during the second set of thrusts I ditched the band. I had to take some pauses before the minute of work. By the time I reached plie squats (with a 50 lb dumbbell) my entire lower body was shaking and trembling on the way up. I feel so accomplished now!!!