FUEL Series 30 Min GLUTE & HAMSTRING COMPLEX Workout | Day 13

Here we go! You know by the title, this format is going to be an awesome session for the entire lower body…with a focus on the glutes & hamstrings!

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

Aside from dumbbells, all you will need for this workout is your mat and a chair/bench for Bulgarian lunges!

The timer will be on for 120 seconds per complex with 30 seconds rest in between each complex!

STAPLE:
SUMO DEADLIFT x10
BODYWEIGHT SUMO SQUATS x10

BULGARIAN LUNGE x10
STAGGERED RDL x10
Same leg in front

BULGARIAN LUNGE x10
STAGGERED RDL x10
Same leg in front

STAPLE:
SUMO DEADLIFT x10
BODYWEIGHT SUMO SQUATS x10

STATIC LATERAL LUNGE x10
BODYWEIGHT STEP INTO LUNGE x10

STATIC LATERAL LUNGE x10
BODYWEIGHT STEP INTO LUNGE x10

STAPLE:
SUMO DEADLIFT x10
BODYWEIGHT SUMO SQUATS x10

BODYWEIGHT BULGARIAN LUNGE x10
LUNGE TO HAND TAP x10

BODYWEIGHT BULGARIAN LUNGE x10
LUNGE TO HAND TAP x10

STAPLE:
SUMO DEADLIFT x10
BODYWEIGHT SUMO SQUATS x10

SINGLE LEG GLUTE BRIDGE x10
SWITCH SIDE x10

SINGLE LEG HAMSTRING LIFT x10
SWITCH SIDE x10

FINISHER!

60/60/30

‘SLOW’ SUMO SQUATS
EXPLOSIVE
HOLD!

Ensure you enjoy your reps! Go at your own pace…in fact, you might for example perform the first exercise at a slower pace than me, then actually work through the second exercise at a slightly faster pace than I do!

Please feel free to make any changes to exercises and angles such as forward tilting during lateral lunges when at the bottom if you prefer, use 2 or 2 dumbbells during Bulgarian lunes depending on the weight you have or of course perform the low impact options as opposed to the higher impact!

This workout will also involve the entire lower body, back, the core! As with most workouts, there is a lot of cross-over but it will be your hamstrings and glutes that will dominate!

Have a great session every one!

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.

[sarasoebbing]

I love that she's one of the few trainers who shows she gets tired, reaches max, and takes breaks!! Thank you Caroline!❤️

[sukuuedits]

Ok so, I have really weak arms, and getting more than 6 to 7 standard push ups is a deathbringer for me, and I've always wanted to achieve those tricep push ups, so after being consistent to Caroline's workout, I've finally achieved my first tricep push up, even though it was just one but it matters to me a lot, and I will be consistent in getting stronger and increasing the reps. So thank you Caroline for your amazing workouts .

[czarnamambakd]

You're my sunshine, my lovely sunshine, ypu make me happy when sky is gray, ypu never noticed how much we love you, please don't take our sunshine away...🥰😍

Good morning Girvanators and good morning Caroline.

Have a splendid day x

[kathleenodonnell]

I love these 30 min sessions!! They are still sooo challenging and goes to show that you don’t have to work out for an hour to get major results when you have such expert programming! Thank you for all the time and effort to plan each of these workouts, Caroline. So thankful🙏🏻💕

[marieforst]

Ohh my 🔥 So much goodness thank you Caroline I decided to go with 100 pounds for that staple sumo DL and got in 20 reps each 2 min with 20 reps of body weight! Feeling proud👏🏼👏🏼😘😘

[imelda]

A year ago I would've jumped for joy knowing there were no hip thrusts. But now I actually like them, I look forward to the burn. Thanks for these great workouts Caroline. My day isn't complete without working out with you. You are top notch 👏

[lindsaywhitchurch]

Oh my goodness, those sumo squats had me questioning my life choices. 😵‍💫About halfway through, I dropped my weight from 50lb to 40lb and made it to the end. Whew. One of the most challenging workouts yet. Thank you, Caroline! 💞

[sandraoshea]

Wow that was just wonderful 😍. I love hip thrusts but it was nice to have a break from them too...I'll be twice as excited when they come around again 😀. Have a great day and rest day. See you all for Full body Friday. Thank you Caroline 😊

[hiradanish]

My heart rate was so elevated in the end like it wasn't even coming down even after cool down. Damn!!! Cannot believe how no jumping and low impact workout like this can make you go crazy in the end!! It definitely is the CG METHOD!! ♥️♥️♥️♥️♥️♥️

[priyadarshinijadhav]

Looking forward to glutes and hamstrings complexes training!! I love doing complexes.. Thank you so much Caroline for everything that you do for us!! I always wants to say so many things I have learnt from you .You are an angel for me. Forever grateful to you!! Have a wonderful day Caroline and everyone!

[cindyjohnson]

Loved this one as well. Those hamstring lifts are deadly. Thanks Caroline for another amazing workout.

[susanthompson]

Omg! My legs are dead! Absolutely LOVED THIS! Found a home made 30kg weight I forgot my some had made! Did the job! X

[rachanadalal]

Sore? Tired? Out of breath? Good… it’s working…… so happy to see best body of my life still struggling and working hard on stomach pouch👍🏻🫰🏻🫰🏻so well designed program. I cnt express how much I love you mam for wht you are giving and doing 🙏🏻words of thank you are always be so less for your all efforts

[fiorellamartino]

Excellent this glutes hamstrings workout "no hip thrust" Caroline!!!! I can say that my glutes have worked great! I loved every single exercise, focusing well on depth and posture!!! Thank you... another great success! 💪👍😘

[rhondasnyder]

Fantastic workout! I loved the focus required with the Sumo staple and lateral lunges. By the time the bridges came along my legs were spent. Community, you will truly enjoy this workout! Thank you Caroline for a creative, tough. fun glute session!

[kelseyfularz]

Whoot Whoot 💯 ❤️ Thx Coach Caroline 🙏

[creativecarol]

I am really enjoying the Fuel workout series! Thanks, Caroline!!!!

[realizedreams]

Completed this at my own pace, changed the bw hipthrusts on a chair into lying on the mat, went at a slightly faster pace for the sumo deadlifts, did Bulgarian lunges a little slower to ensure contraction of the glutes which helps me alot.
Great workout. I was soaked in sweat. Who doesn’t love that😜
Sanjeev

[Catherine_McGuinness]

Is it just me or does everyone else think this week is so much fun! It's soooo challenging, but going in so quickly in such a fun way! By the time we get to the finisher, I am like Wow finisher already! I'm a sweaty mess at time I get to the end, but also smiling because it's been such a great workout. Hope everyone has a great day, and a nice active rest day tomorrow . See you all on Friday❤

[vylia]

Excellent glute and hamstrings session! My muscles are burning! Intense and rewarding; fantastic workout today! Thanks, Caroline!