IRON Series 30 Min Superset Glutes and Hamstrings Workout | 23

Supersets today!! I hope you are ready to set your hamstrings and glutes alight! Primarily compound movements with some bodyweight towards the end, we will place demand on the hamstrings, glutes and core throughout to warrant the body to build muscle in the lower body.

Supersets, so no specific rest inbetween each set but as always, take those extra seconds to ensure you feel safe, stable and proper alignment before you lift/lower.

The dumbbells I am using for your reference is 1 x 30kg dumbbell.

I also use 2 x 15kg dumbbells for the RDLs.

Aside from your weights, you will need a mat and a chair for hip thrusts. I also use a glute band (fabric with high resistance) placed just above my knees!

The timer will be on for 45 seconds per exercise with the superset with then 30 seconds rest inbetween each superset!

X3
30kg
RDL (SLOW ECCENTRIC)
SUMO DEADLIFT (SLOW ECCENTRIC)

X3
SLOW BANDED HIP THRUST
FASTER PACE!

X3
SLOW HIP THRUST
HAMSTRING THRUST

X3
GLUTE BRIDGE
HAMSTRING BRIDGE

BODYWEIGHT SINGLE LEG BRIDGE
SAME LEG HAMSTRING BRIDGE!

SINGLE LEG BRIDGE (switch side)
SAME LEG HAMSTRING BRIDGE!

FINISHER!

BANDED BRIDGES COMBO!

Although a glute and hamstring workout, the entire posture chain is worked including the entire back (including those lats) during those RDLs!

We finish with something just to increase the intensity and leave you feeling finished!!

Cx

……………………………………………………………

Useful Links

……………………………………………………………

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.

[harmianaaa]

Caroline you feel like a family now, it's been more than 100 days I've been training with you, and the workouts feel like a peaceful home, you've become such a vital part of my life, I can't stress this more, thank you so much Caroline!

[sasikanMc]

Still coming back here, no one cant beat her workout. The best is Caroline ❤

[jorgerella]

Caroline. I want to thank you for everything you have done for us. My wife (Cristina) and I (Jorge) have performed every series you have released since Epic I, after we discovered your first trainings and we did them too. I would say that we performed 85/90 % of your work. We are Portuguese leaving in French Switzerland, I’m 60 she is 51. We began our fitness journey late, 10 years ago. Since 2020 you are like a family member, we meet you 6 days a week during 60 minutes and this is the epic moment of our day, even on holidays. So I only can send you a never ending thank you, whishing you and your family all the best forever. Counting with you every week and enjoying the pain and visible results we achieved under your guidance. Your Girb

[jennybernhard]

Does anyone else…at the end of the stretching 🙆🏼‍♀️…stretch way up with arms overhead like Caroline, do the thumbs up, clap and wave with and at CAROLINE…oh, and smile really big and genuine…I can’t help myself…she is so uplifting and encouraging and hangs with us to the end …thank you, Caroline, for being such an incredible leader!

[QuackSushi]

Shout out to those of us a few days behind- or even reading this month's after the challenge went up! We are still rooting for one another! You got this

[matthewalmond]

I know glute day is a real favourite for so many of us...it wouldn’t feel like Wednesday without a good glute burn to start the day!! The supersets today look superb...I’m excited to do the banded hip thrusts and the single leg work...and once again the finisher looks superb! Thank you so much, Caroline! Another beautifully created workout!! Have fun everyone! Matthew

[kelijensen]

Loved the entire workout!!! Please please do another program like this..the length, intensity....it is EXCELLENT! Caroline- you have taught me to fall in love with weight lifting at 46 years old!!! I have wrestled with neck and shoulder pain for years, but have taken it super slow and have gained strength and my pain is so much less!!! THANK YOU!!!!

[mado.madeleine]

This class should be renamed "death by hip thrusts" 🥵 so good! 🙌🏽🔥

[Connie]

Caroline 😀 just want to let you know (on top of you being my life changer) that I love the momentum single arm bent-over row yesterday. It’s new to me and I found it extremely effective on my back muscle because I can lift heavier than static arm row. I’m 5 hours behind you so I got Day 23 🍑 🍑 to look forward to when I wake up tomorrow🥳 When my glutes are stronger, knees hurt less. Have a great Wednesday fellow Girvanators 💪🏼

[trishd.]

Loved Day 22 that am feeling it today. Woke up to sore back & chest 😁. Ready to work the Hammies and get that Glute 🔥! Let's DO this!😆👊
Have a great workout y'all!

Ow! My Bum! Hammies and Glutes worked hard! Fave was the Finisher. Burn was So Intense..told myself to just breathe and push thru the Burn. Last beep came at the right time 😂. I think I need a new band. Enjoyed todays workout!
Thanks Caroline! ❤️
Have a nice Wednesday!

[wendiweramundi]

I can't express how much I this series 😅😅😅. The step ups were killer. Your ingenuity is crazy Caroline 🤯👏🏾. Let's smash this guys!!!

[agnesduf]

Merci Caroline ! Chaque jour tu es ma motivation ! Mon rayon de soleil et sans toi je ne serais pas là où j'en suis !!! I love this IRON series !

[KingaGorski]

Not gonna lie – managing your mindset through these superesets is so major. I was starting to feel irritated by the 3rd set of those couch bridges, but I pushed past it and actually really enjoyed the spicy finisher variety combo pack. Get after it, fam! 🍑

[CarmenIoneanu]

Yay....once more my hamstrings and glutes are on fire! I really enjoyed this workout very much and I loveeee the burning in my glutes. Thank you, Caroline, for another amazing day! Happy Wednesday, beautiful people!

[aurelieliot]

This morning I went to the gym for the first time in my life, I needed to pick up heavier weights ! I’m definitely seeing an increase in my strength ! I am loving this series so much and it’s time for me to buy heavier dumbbells, thank you very much Caroline 🥰

[Michelle-rogn]

I love everything about this program! Yesterday I increased my weight for the rows. Small accomplishments like this make me so happy!
Thank you Caroline for all the work you put into each snd every workout!

[sharonthompson]

Yesss!! I love supersets, it makes the time go by so fast. Some great isolation work in there today… glutes and hamstrings are on fire today! Thank you Caroline, keep doing what you do best - making us challenge ourselves 🤩 Have a lovely Wednesday everyone!!

[luislenoirstaraceverde]

This is intense as you make it! I really reaped the band apart 😅 and had one of the best glute day!!! Before training with Caroline I was all about growing the glutes and all the ather trends but now I understand the importance of having a strong posterior chain. No more back pain with the squats and the posture improved so much. I grow up 2 cm 😅 thanks again Caroline for teaching and showing us how to be better. 💯

[Ziggimugglemeeple]

Thank you Caroline. I looked at myself in the mirror this morning and I could see the new muscle. Iron has pushed me to increase the weight I use and I can feel, as well as see, the effects. Thank you!

[gerimulvany]

Caroline for Cues, love them😜 I can so easily lose momentum and it’s great you remind us of various emphasis while we are doing the WO! Those single leg 🦵 hamstring lifts were brutal, great reminder once again of how much we can work without weights! Thank you once again gorgeous lady! Enjoy this everyone!🌹