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 Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine:    • 5 Min Full Body Warm Up with Caroline Girvan   Here’s today’s optional add-on:    • 10 MIN AB COMPLEX | Total Abs Workout - NO...   Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/... My FREE Workout Programs EPIC Beginner:    • Beginner EPIC Series   EPIC I:    • EPIC I Program   EPIC II:    • EPIC II Program   EPIC Heat:    • EPIC Heat Program   Join The Community ▶ Instagram:   / carolinegirvan   ▶ Private Facebook Group:   / carolinegirvan   My Amazon Stores ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan Business Enquiries: ▶ Email: [email protected] 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