Welcome to Day 3 of the
Welcome to Day 3 of the Strong & Lean at Home Series!
This is day 3 of a 5 day Series focusing on strength using only your own bodyweight to target the entire body. This workout is focusing on the glutes and hamstrings. This type of training is important if you are wanting to activate your glutes in order to really be able to train them. The glutes are a tricky one to work if you are not able to connect your mind to the muscle during the workout so relax, aim for heel to ceiling in donkey kicks, keep thigh tight in leg lifts and really squeeze each glute you are using to lift!
The glute workout and hamstring workout today requires a mat and a stable chair. The main workout consists of slow and controlled movements targeting the glutes at all angles, the hips, hamstrings and core to really help add strength, mobility and shape to the lower body. Take the movements slowly, rising and lowering with control throughout.
Following this, we will finish with 8 minutes higher reps and plyometrics to increase heartrate, burn extra calories and really finish you off!
The glute and hamstring exercises are performed for 50 seconds of work and 10 seconds rest throughout the entire workouts.
We complete 1 set of the following as this is no repeat:
STRAIGHT LEG LIFT
45 deg STRAIGHT LEG LIFT
SIDE LEG LIFT
DONKEY KICK PULSE
DONKEY KICK TO FIRE HYDRANT
CIRCLES ANTI CLOCKWISE
DOUBLE LEG LIFT
LEG LIFT HAMSTRING CURL
STANDING LEG LIFT
STANDING LEG LIFT PULSE
STANDING LEG LIFT WITH STRETCH
BRIDGE HOLD WITH LEG WIPER
SLOW LEG LOWER
HOLLOW TO ALT HAND TO FOOT
GLUTE BRIDGE JUMP
SUMO DEADLIFT SQUAT
SQUAT HOLD KNEES OUT
BRIDGE LEG LOWER
And to finish, x 1 set of the following;
GLUTE BRIDGE JUMPS
SUMO DEADLIFT SQUAT
SQUAT HOLD KNEE ABDUCTION
BRIDGE HOLD LEG LOWER
GLUTE BRIDGE JUMPS
I hope you really take it slow, try to keep tension in thigh, foot flexed in most movements and use the glute to lift! Lower with control and lift with control! I will be stopping to ensure my form is good so please don’t stop if I do!
Please ensure you warm up for at least 5 minutes prior to beginning workout. Here is my 5 Minute Warm Up Routine: https://youtu.be/_DAM-7Ctxcs
Tomorrow’s workout is shoulders and back, you will need a chair and two filled water bottles! See you then!!
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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.
This was incredible!!! Such intense burn ??? Everytime I saw "Same leg" popping up on the screen, I would tell myself "prepare for the most intense burn" haha
Awesome workout thanks ❤?????
¿podrían poner el texto también en español? Muchas gracias
Felt really easy - but also sore on my glutes so that's good - the only exercises I really couldnt do were the bridges jump at the end - my feet/toe kept on banging and i have had my black toes from running so that wasnt going to help so I skipped all jumps
Bravo et magic
In this Fitness Central
In this Fitness Central series we will be focussing on the Glute Ham Raise exercise.
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A intense quad and glute
A intense quad and glute focused workout for you all. If you like this type of workout go and try my new health and fitness app OWNU at: https://www.ownuapp.com
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Love that European English accent.
You look so lovely and beautiful as well.
I love your workouts and music. May I ask what’s the name of the song in this video?
what’s the difference between stiff leg deadlift and Romanian deadlift? are they targeting different areas?
Gotta try that trick with the roll when using that abductor machine!! It gives me a hard time making it feel since i have short legs also?