BEASTMODE HAMSTRINGS AND GLUTES - Intense Lower Body Workout | Day 3

Hamstrings and glutes workout, packed with hip thrusts, sumo squats and Romanian deadlifts! 4 sets of each exercise with a staple of hip thrust variation to target the hamstrings!

For this lower body workout, you will need a pair of dumbbells and a glute band.

Optional is a chair/bench for hip thrusts however you can perform bridges on your mat if you prefer.

Also optional, is one larger weight such as a kettlebell, barbell or dumbbell for certain movements such as hip thrusts and sumo squats.

The dumbbells I am using for your reference are 17.5kg each and one larger dumbbell for hip thrusts and sumo squats of 25kg.

The staple is a triset of hamstring thrust, hold, then full range again! The timer there will be 30/30/30 with 30 seconds rest!

The timer for the exercises performed for 4 sets are varied between 40 seconds and 50 seconds of work.

Please take your time moving from one exercise to the next. If it takes afew seconds to get into position etc simply take those!

STAPLE:
HAMSTRING THRUST - HOLD - THRUST!

HIP THRUSTS W/ BAND
HIP THRUSTS NO BAND!

STAPLE:
HAMSTRING THRUST - HOLD - THRUST!

RDL

SUMO 1 1/2 REPS

STAPLE:
HAMSTRING THRUST - HOLD - THRUST!

STAGGERED RDL 1 1/2 reps

GOOD MORNINGS*

STAPLE:
HAMSTRING THRUST - HOLD - THRUST!

x2 SUMO SQUAT TO x2 RDL

Finisher:

SUMO TO RDL
BODYWEIGHT ONLY!
1/2 REP SUMO SQUAT BURNOUT!

IMPORTANT; if new to Good Mornings, please perform with either bodyweight or a light weight. It is a similar hinge movement at the hips to a Romanian Deadlift however the weight is held high on body. It is important to be careful with this movement. Slowly lower to where you feel comfortable. It will create a stretch in the hamstrings.

During the second set, I place the dumbbell behind my neck. This should be only considered if you are confident with this movement and have a weight suitable.

This is a demanding workout so it is important to make it your own workout as you work through it. There are a lot of movements that involve hinging at the hips and it is vital to stop and perform with lighter weights or bodyweight if your lower back becomes aggravated in any way.

As well as the hamstrings and glutes, your adductors, back and core all are working throughout!

I hope you really enjoy this session! Take it slow, focus on the contraction of glutes at top of hip thrusts, push out against the glute band throughout, relax into the stretch during the RDLs and really push those hips back during the sumo squats!

You can do it!!!

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

[matthewc]

I love that you're not afraid of doing sets and repetitive moves.. so many people complain about them and most YouTubers avoid it in fear of losing subscribers who complain.. but people who really want to see results know that sets and repetitions are necessary to see results. ❤ forgot to switch out of my son's account when I posted this, my name isn't Matthew 😅

[greymatters]

Sweating…. I love her workouts. Not a bunch of talking + cheering. A hand countdown, music w/ a brief VISUAL tutorial prior to each exercise. Perfect 👍.

[nancyg.]

At the end of the workout
CG: organized, towel and band nicely put away
Me: look all over the room where did I throw my band and if my heavy dumbbell went under the couch
😁

[anasuyamukherjee]

This is the first time ever that I could complete a BEAST series workout. This is special beacuse I did it after an exhausting 24 hour shift in hospital in Trauma Care setting, and I was just not being able to relax and was still carrying the emotional baggage of such duties. But, at the end of an hour (the time it took me to complete this after multiple pauses), I feel positive and happy again.

[pink]

Who needs a gym with this amazing woman!!. Thank you Caroline💓

[KeepOnChasingLights]

I love how she takes short breaks. It makes all of this so realistic.

[carolinee.n.]

Another super efficient workout in 45 minutes! No need to do another session on the same day to finish off. That's what AMAZING with Caroline !!! THE BEST !!!

[triciam]

Ooh I absolutely love the longer glute and hamstrings workouts. I know I’ll be feeling this for days…

[lillianhanze]

hey caroline!! i just wanted to say that after about 2 months of doing your workouts, i have felt and seen a tremendous change in my body. I feel fit and healthy, just overall good about myself. thanks so much for the killer workouts caroline, much love:))❤️

[maried]

hey caroline! wow, this was the most fun I've had in a while! I felt REALLY strong today, recently I've been struggling to increase my weights and didn't really know the cause, but today I increased by 2kg on my deadlifts and my hipthrusts with my usual weight almost felt easy.. it still burrrrneed in the end and I'm so happy with this session <3 Lots of love to everyone
PS: beautiful outfit!

[alllove]

Incredible that you were able to provide a way to do good mornings without a bench - you're a boss 🙌

[francisca]

ME LITERALLY CRYING IN THE LOOKIN AT ME LIKE IM

[BarbaraDerksen]

Its a lovely sunny Saturday here in BC Canada, Caroline and I’m aching to get out and enjoy it - but ALWAYS first, in the wee hours I rise with the sun and meet YOU for a wonderful session to set myself up for whatever the day brings. Every bit of me thanks you for sharing your workouts - so generous and enables me, in my own home or wherever I am, wherever I wander, with minimal equipment, to be my best self. Sometimes when I glance up in the mirror I’m astonished at how your sessions have transformed me. Whenever I receive a compliment I receive it with joy and point the way to your channel. Thinking of you today! Blessings, Barbara 🇨🇦

[silvialimeme]

I have never been so proud of myself. 4 minutes in and I was already crying, but somehow I managed to complete the whole workout. Thanks Caroline.

[wanzybeem]

Just when I needed the hamstrings and glutes burn. I do love the band addition as that always awaken them glutes harder for me. We have this, let’s hit the workout lovely people. 💪🏾💪🏾

[dunjavelebit]

I just wanted to thank you, you are doing God's work! I've been following you for a few months now and I can confidently say you changed my workout game and life. I feel much stronger and happier. I've been really enjoying this series so far and I'm really feeling the burn. Usually with lower body workouts i don't feel the burn right away but I just know I'm not going to be able to walk tomorrow! Sending love 💕💕

[mariejones]

Me every day after a 12h shift. "IM EXHAUSTED " my other me " grab a handful of gumibears and just do it" loving it so much. Thank you Caroline for all that effort, love and encouragement you r giving to us with every workout. ❤

[sharonthompson]

My favourite killer has to be the sumo/RDL’s. Such an enjoyable workout, I feel great now 😅😅😅. Thank you Caroline 🤩🤩🤩

[erikacantwell]

This series is absolutely humbling me! So glad I found you Caroline!! Thank you for publishing all your series and at no cost!! 😚

[vylia]

Fantastic! Intense, very challenging! I will go now for the add-on! Thanks, Caroline!