FUEL Series 30 Min GLUTES & HAMSTRINGS Supersets Workout | Day 3

SLOW and CONTROLLED reps throughout when using additional weight before being followed with a variety of more dynamic, change of pace, more explosive, bodyweight or partial reps!

Supersets format to involve the entire lower body with a focus on the glute muscles and hamstrings!

The timer will be on for 1 minute of work followed immediately with 30 seconds of a complimentary movement involving a more dynamic format that could include more explosive pace, partial reps or bodyweight only!

For this workout, you will need some dumbbells (or barbell, kettlebell etc) for hip thrusts, Romanian deadlifts, sumo deadlifts and lunges.

This is a slow paced workout when using the weights to ensure lifting with intent and focus as the weights you may select to use might be the higher end.

I also use a chair for hip thrusts however you can also use a comfortable bench or even perform bridges where your back is on the mat!

I also apply a glute band across the top of my knees.

I also have a towel simply to place under my dumbbell during hip thrusts.

The dumbbells I am using for your reference are 2 x 15kg. I also use 1 x 30kg at the beginning of the workout for hip thrusts and sumo squats.

X2
30kg
HIP THRUST (SLOW PACE)
EXPLODE UP!

X2
30kg
SUMO DEADLIFT
SUMO SQUAT JUMPS / PARTIAL REPS

X2
2 x 15kg
RDL
x1 DUMBBELL 1/2 REPS

X4
STAGGERED RDL
REAR STEP LUNGE (same foot forward)

X4
FOOT ELEVATED FWD LEAN LUNGE
BODYWEIGHT REAR STEP!

FINISHER!

BRIDGE BURNOUT!

SINGLE LEG BRIDGE
BRIDGE JUMP (same side)
SAME SIDE BRIDGE!
SWITCH SIDE!
BRIDGE JUMP (same side)
SAME SIDE BRIDGE!
SWITCH SIDE!
BRIDGE JUMP (same side)
SAME SIDE BRIDGE!
SWITCH SIDE!
BRIDGE JUMP (same side)
SAME SIDE BRIDGE!
2 LEGGED BRIDGE!
BURN OUT REPS!

We will be focusing on the slow release, contracting and full contraction during the hip thrusts.

Lowering to a point where you feel the tension in the hamstrings during RDLs. This will mean lowering to the knees slowly whilst keeping dumbbells close to body, shoulder blades back, exaggerate the chest and pushing hips back and up! If you feel comfortable, you can lower below the knees but this is NOT necessary to perform an RDL.

During sumo deadlifts, think about pushing hips back and tilting forward at the hips. Ensure heels pushing into the floor throughout. Squeeze through the glutes and push heels hard into the floor, almost feeling like you are pushing the floor away, to rise.

I loved the superset format; the first exercise being a compound movement, slow and steady. Followed by a short blast!

Glutes definitely engaged, activated and time under tension eccentrically and concentrically!

Day 3 here we go!

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.

[shaybabe]

I'm gonna need all the FUEL I can get for this workout when my glutes are still so sore from day one!! 😅 Let's do this!

[wendyhewett]

I started working out with your YouTube programs about 3 years ago. I’ve progressed to some of the programs on your app as well. I’ve completed both Iron 1 & 2, Epic Endgame, CGXmas series, and 30 Days of the Beastmode; which I’ve taken a break from atm. So I’ve currently decided to try the Fuel series. I just finished Day 3 of Fuel. I want you to know I’m absolutely loving this program, so far it’s my favorite. Has just the right combination for me of both weights and cardio. When I first began working out, I could barely lift 5 lbs above my head. Today I lifted 30lb dumbbells above my head just to see if I could. I lost my son on December 18, 2023. He was 17 days shy of turning 25 years old. This is the second child I’ve lost. My youngest also passed away at 2.5 months from SIDs. …I feel like you’re a blessing from Christ/God. My son was also a workout junky (like me). His last Christmas gifts (Christmas 2023 I received his gifts by mail the same day I received the call that my son had been killed by machinery at his job) to me were wedges and bands to help me do your workouts. Prayer—God/Christ, my family, and your workouts programs have helped to keep me motivated since his passing. I want to thank you CG from the bottom of my heart for being a blessing from God, whether you realize it or not—you are. Thank you, and much love and respect from Northeast Georgia, USA. God is using you for good. 💜☦️💜🕊️🕯️

[karenhikesalot]

Man, that's going to leave a mark. My glutes were still sore from all the lunges from Fuel #1. I love you all the more for it. My glutes and I are sending you all the love, Caroline!

[luminita]

Some days ago i thuoght that nothing can be better than IRON... now i know i was wrong... I just love Fuel.. we all thank you Caroline

[rebeccabektas]

I think that is the BEST glute and hamstring workout you have EVER done CG. Normally I really struggle with them and feel a bit disappointed that they are tough, but don't really get my HR up. This is why i LOVE FUEL; I get to lift and do some cardio; our hearts needs this! xxx

[sylvia]

This series is exactly what many of us asked for. More work on hips, quads lower body along with fat burning exercises. So far a really great challenging series. Thanks, Carolyn

[emarinus]

Ooof - feeling those glutes. I was so grateful that the hip thrusts were first so that we got them done and out of the way! Definitely going to appreciate this work when I'm out backpacking this summer! Thanks, Caroline!

[mariila]

FUEL is getting so much love from everyone and I can really see why. I always thought, Caroline workout programs were really fun, but FUEL is even more enjoyable to me so far!

[priyadarshinijadhav]

I loved uppper body workout yesterday!! Loved circuit and cluster training together..This is another brilliant and amazing series by Caroline!! Looking forward to train my glutes and hamstrings today..I am sure this is going to be killer but definitely fun..I truly admire how Caroline spenfs significant time in the beginning of each workout to give so much useful tips and instructions..She is truly an angel.Thank you so much Caroline for everything that you do for us!! Forever grateful to you!! Lots of love❤ Have a wonderful day Caroline and everyone!!

[shanc]

Absolutely loving this series.. getting fitter and fitter every day. Thank you Caroline, what did we do to deserve you ♥️♥️♥️♥️♥️

[Connie]

Haha, I am never a morning person and live in a time zone 5 hours behind. I am so eager and waited for Caroline’s post at 12 midnight, preview it before bed! Looking very much to smash it tomorrow after waking up! Love you all Girvanators 💪🏼🙌🏼🤗

[EAJurk]

I’m still in pain from day 1, so this was brutal lol. I do appreciate that Caroline shows us an honest view that these are tough for her too and she has to pause every now and then too. Feels authentic compared to other on yt

[lizp]

❤❤❤Did it !why do us irish doubt ourselves all our lives!!We can do it!!!I am doing it !!even with pain I have achieved full workouts and my body has changed in the last six weeks after completing the iron series 💪 🎉🎉 thanks again Caroline ❤

[estherzhu]

It could be the longest finisher I had ever felt…… like endless and what a burn… Caroline, you are incredible… Fuel program definitely on fire… I can’t imagine how my body gonna react tomorrow… my glutes and my shoulders still have the soreness from last 2 days…

[mamapoppins]

🙋DAY 3 LET'S GO!!!!
I'm having so much fun with this program. Thank you so much Caroline!!!!

[euniceahonor-edwards]

Since finishing the Beast Program I decided to do Fuel. This is a great program! I'm proud this 60 yr old was able to keep up (while on vacation). Can't stop, won't stop!
Thank you Caroline 😊

[carolinee.n.]

Yeahhh I managed the same weights as Caroline for the first time in 9 months ! Getting there with Caroline's motivation, lovely smile, and beautiful colour scheme that I love (pink conveys spring, joy and is feminine). The BEST coach EVER !!! Regards from Mauritius xx

[jokintz]

My glutes and legs were still store from Day 1 of Fuel. Used 14.5kg and 15kg each. Loved this work out! My buns of steel - still to come ha ha - were on fire!! Loving this series so far! Just love all the variety you put out Caroline! Always changing things up - keeps the body guessing!!

[TheCozyArtsAndCrafts]

Thank you, Caroline! I can't tell you the number of times I have thought 'oh, I don't think I can do that, ' and then found out that I *can*. Now I think 'This will be tough, let's see what we can do!' I still need to modify sometimes but you are teaching me every day what is achievable. Thanks for another awesome workout! Tomorrow I will look at the stairs and say, 'This is gonna burn. Let's go!"

[collins]

I think back to when I started Epic I and how I could not comprehend Caroline's strength and endurance...and now almost 2 years later I find myself using some of the same weights as Caroline and matching her pace at times. It's amazing to me how far I have come thanks to Caroline and the amazing gift of these high quality, free workouts.