40 MINUTE GLUTE WORKOUT - Dumbbell + Band | Complex Series - Day 3

Glutes, glutes and more glutes!! ‘Mind to the muscle connection’ will be the focus in this 40 minute glute workout, performing each rep slow, controlled and to the maximum range of motion!

Consider having to pause a positive! If you are performing the reps with control, focus, really moving through the full range of movement available then you will absolutely need to pause at points!!

The timer will be set for 3 minutes per complex with 30 seconds rest between each complex!

For this glute isolation workout, you will need a pair of dumbbells, one heavier dumbbell, a kettlebell and you can use a barbell for hip thrusts if you have access!The dumbbell I am using is 25kg.

A chair or bench is required for the hip thrusts and Bulgarian lunges however you can perform lunges with both feet on the floor and instead of hip thrusts, you can perform bridges on the mat.

HIP THRUST x10
‘SLOW’ HIP THRUST x10

SEATED ABDUCTION x15
B/W HIP THRUST x15

SUMO SQUAT x10
1/2 REP x10
B/W 1/2 REP x10

FWD LEAN BULGARIAN LUNGE x15
REAR STEP LUNGE x15

FWD LEAN BULGARIAN LUNGE x15
REAR STEP LUNGE x15

SIDE LEG LIFT x10
CIRCLES x10
CIRCLES (switch direction) x10

SIDE LEG LIFT x10
CIRCLES x10
CIRCLES (switch direction) x10

DONKEY LIFT x10
PULSES x10

DONKEY LIFT x10 (switch side)
PULSES x10

SINGLE LEG BRIDGE x20
GLUTE BRIDGE JUMP x10 (alternative provided)

SINGLE LEG BRIDGE x20
GLUTE BRIDGE JUMP x10

Finishers!!

30/30….ABDUCTION COMBINATION!

UPRIGHT ABDUCTION
ON ELBOWS ABDUCTION
FLAT ABDUCTION
UPRIGHT ABDUCTION
ON ELBOWS ABDUCTION
FLAT ABDUCTION

20/20..

ABDUCTION BURNOUT!

PULSES!
HOLD!
PULSES!
HOLD!
FULL RANGE!

Oh yes! What a session!!

Control and range of motion is the key! Make the most out of every rep!!!

The slower the better!!

Cx

My FREE Workout Programs

Join The Community

My Amazon Stores

Business Enquiries:

Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB

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

[marissasanchez]

HOLY COW THIS WAS A FINISHER INSIDE THE FINISHER

best glute exercise EVER

[matthewalmond]

Hi everyone...Who else can feel their upper body after yesterday? And Caroline has said that she expects today’s glutes workout to be very hard! I’m so much enjoying this series and really looking forward to pushing through the burn today! Have fun everyone! Matthew

A little later...Hi Caroline...just finished and I so much enjoyed this! Put simply it is just the best glute workout that I have ever done! Just superb!! Thank you! I loved the band and bodyweight moves! The side leg lifts and circles were fantastic burners! And I just loved the addiction finisher! Did the add on abs at the end which was just the perfect way to finish! Thank you so much, Caroline! Have a lovely day!!

[amysantiago]

A complex workout we didn't know we needed. I would love more glute complexes workout in the future programs. Loving this series. 💙

[vianaqin]

Istg no other glute workout has made me trembled yet my booty feels so "pumped" after Caroline's glute workouts 💀❤❤❤

[sandhyababu]

Hip thrusts, sumo squats, bulgarian lunges - it's going to fiery!

[vianaqin]

Caroline has helped me to face and overcome my fears!

I used to loath any form of workouts with weights, but since I finished EPIC HEAT and ongoing COMPLEX workouts, I'm latched onto workouts with weights! 🏋️‍♀️

It's true indeed, once we've done Caroline's workout, we'll never turn back again 💙💙💙💙

Thank you so muchh Caroline!! Hugs from Malaysia ❣❣❣❣💕

[juichandgadkar]

Let's CRUSH this glute workout GIRVANATORS👊👊👊👊have a fantastic week ahead Caroline and everyone ❤🤩

[Hakeke]

I don't think I've ever done a glute complex workout before - loved it!! My glutes are on fire!! If you need me, I'll be in pigeon pose for the rest of the afternoon... 😆 Thanks Caroline!! Have a great workout everyone!! ☄☄💙💙💙💙

[madisonmorgan]

Can’t wait to burn my Glutes! Caroline, you have changed my perspective of working out, so I want to sincerely thank you! Let’s smash this workout!🔥🔥🔥

[dogaerkan]

Workout before school is keeping me so energetic thank you for uploading the video early

[riaj]

Glutes are a personal favorite of mine (along with chest) so I can't wait to compete this workout! It's a gorgeous day here so I will probably work out outside. This workout looks very demanding, so well done in advance to everyone for completing this!

[gracelloyd]

I'm a runner and get injured a lot; I've been trying to strengthen my glutes lately - this workout was absolute torture/perfection!! I could practically feel my hips about to fall off. Thank you for one of the most intense glute sessions I've ever done! :)

[ajav]

I was feeling sluggish and very tired today, my energy levels are underground but I showed up and did the best I could! Thank you for motivating me Caroline ❤️

[rebeccagrahek]

I'm going to feel the burn! Still sore from Monday! Lol! Thank you Caroline for all the tips.😊

[jofayson]

Skimming through the vid before I do it later. Omg. My legs still haven't recovered from Monday but let's go!

[iamdevanshkalra]

I guess this is going to be one of the toughest glute workout & the bodyweight exercises will burn the most but I’m so looking forward to this. Good luck everyone!

[monikakaiser]

Isn't it amazing that Caroline is always producing new workouts for us! 🤩 Thank you so much, Caroline! You are so very much appreciated! 💖 Happy training everyone! 😉😄

[arwab]

Good Morning Caroline!
Glad that pausing is a good indicator of pushing it to the max.. I did push it with day one, woke up curled up in bed.. Had to get a hot iron to straighten my legs and back😂..
Looking forward to the band and thrusts, they always leave me quite worked..

[claudiameinename]

Hi Caroline, im really in love with this serie. It's help me so much to stick with the weekly goals. I hope many more to come like this. Have a great day everyone!!

[kirannescicluna]

Oh wow, definitely underestimated the second part of the workout. Those leg lifts and abductions are KILLERS. Glutes on fire!