20 MIN GLUTES & HAMSTRINGS WORKOUT with Dumbbells | No Repeat
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- Опубликовано: 27 окт 2024
- The hamstrings and glutes will be needed to work hard today! Using dumbbells and some bodyweight we will apply resistance in many ways through dynamic, isometrics, various tempos and partials and angles!
For this lower body workout you will need a pair of dumbbells, a mat and a yoga block/ thick book!
The dumbbells I am using are 15kg each. I will also use x1 heavier dumbbell (25kg for sumo squats).
The timer will be on for 40 seconds of work per exercise with 20 seconds rest in between!
1 1/2 SUMO SQUAT
SUMO STANCE RDL
FWD LEAN LUNGE
SWITCH SIDE!
1/2 REP STAGGERED RDL (right foot fwd)
X1 LEG HAMSTRING HOLD (right foot)
1/2 REP STAGGERED RDL (left foot fwd)
X1 LEG HAMSTRING HOLD (left foot)
SUMO SQUAT HOLD (rise on beep!)
LEAN LUNGE TO HAND TOUCH
SAME SIDE RDL HOLD w/GLUTE SQUEEZE
LEAN LUNGE TO HAND TOUCH (switch)
SAME SIDE RDL HOLD w/GLUTE SQUEEZE
SUMO SQUAT DEADLIFT PULSES x5
GOOD MORNINGS
PAUSED RDL
HAMSTRING HOLD LIFT
1 1/2 RDL
BURNOUT!
1/2 REP SUMO DEADLIFT SQUAT!
I loved ‘nearly’ every second of this workout! The single leg hamstring holds and the finisher were definitely fire!!
I hope you feel awesome after this… you should as it is challenging but you smashed it!!!
Enjoy the variety!!
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
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My mother saw me training the other day and said "why are you smiling when you are out of breath?" and I said "I don't realize I am doing it". I am just happy while I train and take care of myself ❤️
Well, she is always smiling makes me smile too lol
Wow alessia that's very nice to hear...this is the power of caroline and her workouts we got so addicted to her and her workouts that even on Thursday and Saturday I wish that we should workout with her but as she always said rest is very important for our body to recover so I follow her....hope u enjoy ur day and workouts as well...
Aww how cute!!
That’s so awesome!!! I often laugh after I’m done!!!
this is so cute
Just please, don't ever quit posting, you are saving so many people who like to workout at home 🤗
She actually does not post any more..she has her own app
I am actually a big fan of these shorter duration videos right now! Since they are shorter, I think to myself that I can really push myself throughout! (Don't get me wrong, I love the longer duration too but this is a nice change!)
I agree, Paula! That's why I've been loving them too. 😁
i just wanted to thank you for these videos. i’ve never been able to be consistent with exercise, but something about your videos is so motivating. thank you so much for all of the time and effort you put into these workouts. i can’t wait to do this tomorrow morning !!
Hi Maria...I so much agree...Caroline is such a fantastic motivator...her workouts are just so brilliant! Once you’ve found them you just cannot stop doing them day after day! Always hard but always so enjoyable too! Challenging but Fun! Have a great day! Matthew
Agreed
Dear Caroline, this is not only variety : this is an artistic variation! I really admire you👌👍😍I'm sure I will enjoy this fantastic intense workout. Have a lovely day everyone 🌞
Definitely she is amazing tks for the great workout every day 🇺🇸 🇧🇷 salute!!!
Glutes and abs are perhaps my favourite workouts...I enjoy the exercises and I think that keeping a strong core is just so important...so I’m really looking forward to today’s session! Have a great workout everyone and a happy day afterwards! Thank you, as always, Caroline! Matthew
PS...Just finished! Great workouts...enjoyed the glutes and hamstrings...the bodyweight moves were actually my favourites in this...interesting exercises that I’d never done before! Then I enjoyed the abs add on so much that I did it twice! I loved the staple leg lowers! A great morning of exercise again...and once again, Caroline, what absolutely superb videos...colours, editing, music...everything just so brilliant!! Have a lovely day! Matthew
Hey Matthew, I am also looking forward this session. Let's have fun🙋♀️
Hi Matthew, today’s workout is gonna be awesome & very rightly said, a strong core during all the exercises today is very important and also taking it slow. Good luck!
I love reading your comments, have a happy and safe day 🙂
👋 Matthew your so positive and kind! You never fail to put a smile on my face😊 Enjoy your workout and have a great day/evening!!
Hi Matthew... I agree with you on glutes .. but not so much with core 😂😂 I shiver like a wet rat 🙂 No doubt Caroline has steel abs .. the workouts are so difficult
Loving the purple sports bra .. also Caroline you've made me physically and mentally strong.. I ate pizza yesterday guilt free 😭😭 I love you Caroline
Hi Maryam...that’s so brilliant to read! You are so committed to these workouts and you must be so fit and strong! Hope you enjoyed your pizza...it’s great that you don’t feel guilty! Always think of the positives and how much you gain from the workouts...not the negatives! Have a lovely day! Matthew
This is so accurate. Exactly what I was thinking
@@matthewalmond4688 Thanks Matthew .. I did enjoy my pizza🤤 .. also you've got competition.. You did the ab workout twice .. I did the 10 Minute HIIT by Caroline as an add on to Glutes and Abs 😌😌 💪💪 thanks for encouraging me
@@MultiNoor13 Hi Evelyn that's a great mindset.. I had a bad mind 😔 I always thought about losing more and more weight .. but its slowly changing now 💪
@@Maryam-sr7pb Hi Maryam...I remember that 10 minute HIIT from last summer! I was on holiday in Dorset and the weather was so hot! I remember it being so intense and sweaty even though it was only 10 minutes! Have a great rest day and see you for Friday full body workout! Matthew
Love hitting the glutes and hamstrings because they are such functional muscle groups! In fact I love working the whole body because health is the greatest wealth! Thanks Caroline for all you do.
I watch my body transform every day thanks to you. I mean there is one like u on RUclips and I am grateful for it...💚💚💚 one day I will be like you !!!
She is so talented with the moves and variations she come up with! I would love to have more of her 20 minute workouts!
Today I was doing this workout in the gym, and next to me is a guy training with the phone as well. Check his screen... And I realize he is with Caroline aswell!!!! Hahaha
I talk to him and first thing he says: -She is the best!!
Really loving this week's 20 minute short but intense workouts plus the add ons. The creativity and variety are second to none. You are the best Caroline. Thank you so so much. I have been doing your exercises for a year now and have enjoyed every single session. You are so much appreciated xxxx💙💜
Aw fantastic Shiowraan! I’m so happy you have been enjoying your training! Thank you so much for joining me! I hope you continue to have fun too! ⭐️
My triceps are wonderfully sore( in an oddly enjoyable way haha) after yesterday!
Tile to work the glutes!!! So excited...I remember about a year ago, when I had disordered eating, I would often work the glutes to get a "bubble butt"...I wouldn't do any video that didn't guarantee aesthetic results...but while there's nothing wrong with aesthetic goals that shouldn't be the only reason for working out...can wait to FEEL epic instead of trying to LOOK epic:)
Much love
Hi Ananya...it is great to read how much you have now embraced such a positive approach to exercise and eating! Once you realise that exercise is a lifelong thing for enjoyment and health you will simply never look back! As you say...you feel EPIC!! Hope you have a lovely day! Matthew
I can’t believe how the time flew on this workout! I am going to be so strong and fit AND have great abs now. Thank you Caroline for all the crazy fun 🙌🏻🌺🤩
My chest, shoulders and triceps are so sore from yesterday! It is amazing to see that even these shorter workouts and planned out so well that they make me sore. 🥵 (I have done EPIC I, EPIC II and EPIC HEAT. So I am not new to these exercises 😂😂😂)
Hi Paula...so true! Yes...it just gets better and better doesn’t it! Everything from Caroline is so superb! Have a lovely day! Matthew
Very true Paula! Everything is hurting right now--but in that good hurt kind of way.
Gawd i can not get over how good this woman is. Been following her since she had 100k…blows my mind she has give us enough free programs to easily last us 2-3 years before we have to start over. And all crafted by a certified trainer. Ugh thouuuuusands of $₽¥€£₩ saved.
My entire self is saying “THANK YOU” Caroline, and an extra one to myself for gifting me this powerful start to my day. There is so much going on the background of all our days, you enable us to make the wise choice and CHOOSE to wake up and start our day with you which gives us that extra boost and enables us to take charge of our day rather than it taking charge of us. No words can thank you enough - you’re a staple in my life. Sending positive thoughts your way! 🇨🇦
I love these short sessions 🌟 they fit perfect in my busy days and I can always mix them as I like and do one day more one day less and not feel guilty of missing any! Looking forward to glutes and abs sessions after work today!
Thanks Caroline for the massive variety of workouts to choose from 💞
I'm loving these 20min ones soo much!
They're going into my "CG quickies" playlist which will be my go to when exams are nearby😇😇😇
Oh so grateful Caroline❣
Hi Caroline.. I come across so many different videos on Ways to keep my definition add more muscle to my, hamstrings and glutes and Abs, I love your amazing technique , ❤I’m a nurse I don’t feel like being in the gym I rather do it in a privacy of my home , and focus more on my workout routine, I can use the Weights at home. This is very easier for me. I’ll continue being consistent on my workout routine , thank you so much I am now a new subscriber.❤
I'm going to do this series next week. My body is needing a break from the weights so I am listening and have been taking half hour walks after work... Will get back at it next week. Can't wait to do this series.🌈🌈🌻🌻
Did this last night awesome short workout... My hammies are feeling it today.. Love it. Have a great weekend everyone... Can't wait to start best mode next...🌈🌈🌻🌻
My trainer has been out the past few weeks and these videos really give me the quality workout I need. I swear I need to do a transformation picture of before and after of a month watching these.
Caroline, this was amazing. Legs are shaking. Did increase the weights today. So proud! I'm getting stronger. Thanks to you for being such an awesome Trainer!
Let’s GO!! Another great video. I did for a split second think these shorter length videos would be easy but THEY ARE NOT. Im loving this week so far ready to put IN some more work.
Have a good Workout Epic Fam. 😊
Caroline thank you soo much for these amazing videos!
After several surgeries in the past few years i have lost motivation and strength but your incredible user friendly and efffective workouts are my go to every morning now!!!!!
Caroline this was AWESOME loved shorter duration allowed me to go a little heavier!!! Love feeling so strong so early in the morning 🌄 🙌 😌 ☺
Training hamstrings is my absolute favorite followed by training back at a very close second and this workout is absolutely brilliant! As a stand-alone or an add-on!!! Thank you Caroline for another phenomenal workout!! 🤗💕
Hi Caroline. I went for a 40 minute brisk walk and got home and did this workout. I diligently followed your cues and specific instructions. OMG it was such a great glutes and hamstrings workout. I amazed myself by using 30 lb d/bell in each for the paused RDL. yeah!!! Thank you so much for your videos. I am in the fitness industry and absolutely love, love your challenges. I finished with all my yoga stretches. Superb!!! You are undeniably the BEST!!!! Love and hugs!
Your Leg workouts are so so effective. Thanks Caroline.
THANK YOU for the various 20 minute workouts! I love the Epic series but my life is so much busier these days so having 20 minute workouts is a BLESSING!! You're my FAVE!
The lunge to-hand touch and the exercise following in it were challenging on the balance and on hamstrings and glutes. The good mornings were also a good excercise. I also completed the abs and 20-minute Burpee cardio it was a little more difficult as my hamstrings and glutes were pretty fatigued.
Loved this, Caroline! It was so much less strain on my lower back than when I do hamstring thrusts. Hope others found this as well. I'm really enjoying these no repeat workouts this week! Brilliant, Caroline! Have an awesome day, everyone! Off to do abs now....
Love the variations we have today in glutes workout!! These short sessions are equally killer!! I am looking forward to do this followed by the abs!! I am enjoying this No Repeats series!! Thank you so much Caroline for all the great workouts and very useful instructions that you always give!! You are an amazing trainer!! Have a great day Caroline and everyone!!
Hi Priyardarshini...great comment...lovely words and all so very true! Have a great day! Matthew
@@matthewalmond4688 Thank you Matthew. You too have a great day!!
YASSSSS!!! Another day in the books…loving these shorter workouts as my muscles are so confused and I’m experiencing major DOMS, which happens when I switch things up…
THANKS CG!!
Killer session with sumo squats as staple really worked hard and those b/w 1/2 static lunges were firey and I must say my strength has increased a lot with time and practice all thanks to caroline for making me believe that I can also do and can push myself over the edge...thanks caroline.....
Lots of smiles today! Great pace, challenging as always, and perfect to focus on the posture! Thanks, Caroline!
I get so excited when I see new moves that also work on balance. Thanks for the new additions Caroline
Absolutely loving the look of this one 😍
Caroline, your creativity never seizes to amaze me 💪
Thank you for making this video and for all your 20 minute videos. I am a mom to a 5 month old baby boy and a 3 year old girl. I was using the excuse before that I didn't have time to workout. But your 20 minute videos are helping me to dismantle that limiting belief and take gradual steps to a stronger postpartum body. You have a wonderful positive vibe and you are a gorgeous role model of strength and beauty. Thanks for being my personal trainer today!
Dear Caroline it’s been awhile since I’ve commented only because I’m usually too exhausted afterwards. But I’m still here with you almost everyday and each and every day you continually amaze me. So greetings from NY! Thank you so so much. You are truly the most amazing trainer!
OML. I’ve just done this workout using 6kg x 2 weights. And I am totally drenched.
When I can breathe I will smile. It was a good workout.
Caroline you’re totally awesomexxx
Loved that!! I always enjoy working the hamstrings and glutes. My favorites of any workout are always the RDLs and the sumo squats😊. Love the Good Mornings too. Really enjoyed the new bodyweight exercises as they were definitely challenging and threw balance in with it. Hope everyone enjoyed this one as much as I did! Onto the new ab workout!😁
It was brilliant Melinda. All the favourites included and like you I really enjoyed the RDLs and the added balancing elements. Amazing exercises from Caroline to test our strength and coordination. 👍👌✅
@@FlossontheMill I'm so glad you enjoyed it too Philippa!😊 See you Friday for some more fun!!
Loving the short but tough workouts this week! Thank you Caroline!
Let’s go! Thanks Caroline. We appreciate these workouts. 🙌🏼
Caroline, I have been saving every workout in this week's line-up. Love them all!! Thank you so much. Hope everyone has/had a great workout. 😁 💙💗💙💗💙💗
Hi Holly...hasn't it been a great week! Hope all is well for you. Have you fully recovered from your injury now? I do hope so! All good wishes, Matthew
This was a perfect 20 minute glute and hamstring workout! I definitely was able to focus on every move and dig deep. Loved the add on abs! My arms really got a workout from both!
I am enjoying these short yet intense workouts. I used my 30kg Kettlebell, now that I can only use it with Sumos. I used Yoga blocks to elevate my feet. For the rest of the workout, I used my two 12 Kg Dumbells. Did the 10 Minutes Abs with dumbells. Thank you Caroline.💖
Loved this one, by the last squats my legs were dancing on their own! Thanks Caroline, have a great workout everyone ! 🔥
Hi Tony...I loved this one too...and the abs add on! Hope you are having a great day! See you for Friday full body workout! Matthew
This was a great follow to today's EPIC leg workout. I feel amazing thanks to Caroline!
Thanks a mill Caroline! I gave up half way but went back and finished it, feeling great now! 💪🏻
Gluthes abs and biceps are my all time fav! N I actually enjoy grinding !! Caroline's workouts are perhaps one of the best I have come across till now,very minute and tailor made for people of all genre.. love u girl ! U make me so positive 💖
Kudos to her ! She rocks
Caroline oh Caroline. You’re a gem to all of us. Silver lining in this never ending COVID era. I did your last full body vid on Sunday. Today I can move without grunting that much 😅. Never loved anyone that’d hurt me but with you is a different kind of pain. Thank you 🙏🏾😘😘😘😘
This was INTENSE! Go for it without hesitation, you will not be sorry. It's been a while since my legs were so shaky with the finisher!
Hi Irina...yes a good intense workout...and what fantastic variations of RDLs...I loved them! Have a lovely day! Matthew
This was a great routine! I was craving a little longer workout today so I ran through this twice. It was tough but with the slower pace it was a great opportunity to focus on form and really thinking through the muscles. I loved it! Sumo deadlift squats are tough for me! Thanks Caroline! Good luck everyone and good job!
Hi Caroline, I love the short workouts format. Thank you for the brilliant plan❤️
Add-on after EPIC III, day 17, second round. Today, my lower body reached a new level. Thanks, Caroline!
Just know I'm going to absolutely love this workout out today!!! Can really feel it in my shoulders this morning after yesterday! Keep up the good work everyone! 💪Thank you Caroline 😊
Hi Dani....you’ll so much love this...and if you have time you’ll love the abs add on too! Hope you have a lovely day! Matthew
@@matthewalmond4688 yes will definitely do the ab add on too! Will probably go for a run later this evening too once it's cooler! Have a great day!
Had to do the alternative for this as I don't have a ball, but onto day 4 straight after! Thank you Caroline
I've done a lot of Caroline's workouts. I don't follow a specific program. There's just too much geatness to experience here! I absolutley LOVE this workout and can't wait to check the other 20 min videos :D
I’m still sore from Monday but i’m gonna try! Thanks Caroline you are the best trainer!! 😁👏❤️
Hi Vivian...I’m sure you’ll smash it! Hope it all goes well! Have fun! Matthew
@@matthewalmond4688 You too!!☺️
Awesome creativity to make you sweat in 20 mins. Thank you Caroline for always showing up.
Sono andata in palestra tanti anni ho fatto vari corsi, ma i miglioramenti sul mio corpo gli ho visti solo facendo ginnastica seguendo te, sei la migliore
Absolutely amazing 😮💨 this takes all of the work out of planning a really great workout and is so conveniently condensed in a manageable chunk of time. You rock!
Lovin the workouts Caroline! I go to other workouts now and then but always come back to my girl!!!!!!
Haven't done this one separately yet, but as an add on to IRON series D3 its a ripper.
Thanks, Caroline!
See you in the next one!
Hi there ms. Caroline! I love the quality of your videos especially your workout style. Love the format, love the intro and love love everything! I absolutely adore you and your outfit is so cute. cx sending you all my love.
Hola. Tengo 55 años y hace dos años hago varias rutinas. Me hizo muy bien, se notan los cambios. Me encanta!!!
Thank you so much for these, short, sharp and effective workouts, I'm a single parent who works full time and these workouts are exactly what I need!
I feel great knowing I can feel good and get it done in as little as 20 mins :)
Loving these quick and effective workouts, amazing! So appreciate being able to get a good workout in a short amount of time 😉
Amazing workout this morning. My glutes are feeling this. Are probably going to be feeling it for a few days. Thank you
Hi Caroline, it was too good .I started with glutes and leg workout with ankle weights while waiting for your upload . Just finished abs and glutes workout. Holding hamstring was challenging . Enjoyed it thoroughly...thank you so much. 🙏
Liking the shorter workouts this week just seems to make you work harder. Beautifully coordinated video thank you 💕💙
Hi Jenny...I'm just loving the workouts this week and I'm so pleased that you are too! Hope you have a lovely day! Matthew
That was great...especially on a hot summer day when I don't want to do much....a 20 minute burn is perfect!! Thanks CAroline!!
Un super duo fessiers-abdos !! Merci Caroline pour ces séances ciblées sur deux parties du corps ! Un travail complet !! efficace !! Ouaaah !! Et accompagné d'un magnifique sourire !! 😀 Merci pour votre investissement et votre professionnalisme !! 👍👍Excellente journée. 😘😘😘
I have been feeling so much stronger due to your workouts! This one was so much fun!
These 20 minute work outs may be short, but boy they pack a punch! my peach and hammies were burning!! Thanks again Caroline! My husband has been doing these while in lockdown and its been fun listening to his commentary!!
Yayyyyy super excited to do this one! These exercises are short yet so effective. Thank you Caroline, I really appreciate your videos and YOU! Lots of love from India, and from a girl who learning to love her body and make it strong! ♥️
Hi Lavanya...lovely comment! Hope you have a great workout and a lovely day! Matthew
@@matthewalmond4688 thank you Matthew, and same to you 😊
did this in afternoon while watching civil war and it felt like 5 min?! quick yet effective! felt the burn especially in hamstring holds&lifts!!
😱😱😱😱 OH MY GOODNESS. The colours are giving me LIFE 😻😻 pastel princess vibes 🥰💕😻
What a fantastic way to start the day! Thanks Caroline. Happy Tuesday everyone!
I'm lovin it. 62 and getting stronger every day. Excellent for mental health as well.
Great Glutes workout 25 & 17.5 kg DBs today. Goes very quick but very effective, and the BW sets are fantastic.
Hey Anthony, can't wait to get my teeth into this one, all my favs, 🌟 🤟👊💪 although the BW looks just as much hard work 😀💯🔥🍑
@@samanthamilner4486 the BW you will definitely feel believe me. Your name is written all over this 👊👊👊
@@anthonycarson2541 👏👏👏👏 can't wait... 😀
Hi Anthony...I really enjoyed this too...like you I enjoyed the BW sets most! I loved the abs add on too...so much so I did it twice! A really good morning of exercise! See you for Friday full body workout and hope you are having a nice day! Matthew
@@matthewalmond4688 Hi Matthew, yea I saw you did it twice, once was enough for me, I did an ABs heavy HIIT last night at 2200 so this was perfect today. I'm going to redo the chest section from yesterday using 20kg but do it twice tomorrow. Have a nice rest day.
Caroline, thank you so much for these video's.....absolutely loving them. I've named them WeddingReady for our forthcoming event in May 22, I know I will walk down that aisle with total confidence thanks to you. xx
I love this trainer. She has the secret to a great exercise routine. Challenging but doable.
LOVE THIS! every pore on my skin is pouring sweat, needed this today! Thank you Caroline!!
I will be 60 soon and Ive been working out with you and Im using 5 pound weights now!
Add-on after EPIC III, day 17, third round. My lower body is done for today. Thanks, Caroline!
OMG- I am doing this series now, as C is taking a break from filming and I had missed it at the time due to visiting family abroad. My- what an amazing hamstring burner, quick and to the point! The abs add on I had done before, although I spiced that one up with my medicine ball today. Fab stuff as always, Thank You Caroline! Vxxx
I loved this one so much I did it twice!! Had to go body weight only on the 2nd round of hammy holds. Really good little workout, C ❤️
Can’t wait to do this in the AM. Thank you for all you do!!! 🤗
Thank you Caroline 👑👑👑 I love your lower body workouts! Back muscles are tight and working too during these! 💓💖💜💓💖💜
I love this week's pastel colors🥰, like all the videos you're uploading, Caroline👍! I love glutes and abs dumbbells, can't wait to embrace the burn🔥🔥🔥!
Morning Fiorella...what lovely colour coordination this week as you say! This weeks videos have just been so beautiful! And what fantastic intense workouts! You’ll love this...and the abs add on too! Have a lovely day! Matthew
Thank you 👛 done with 12,5 and kettle 20kg..
What a lovely day! Amazing set! I love this series! Music 👌
I am planting crocuses in my grass.. hope I will have it.. job with audiobook :) winter is coming.. but sun is still shining and days are beautiful… 🌞
Thank you Caroline. You’ve been keeping me motivated to work out and I feel so much stronger since I found your videos. Thank you!!!
Add-on for IRON SERIES Day 3. Fantastic! Thanks, Caroline!
These short workouts are amazing!!!! Thanks so much your a blessing.
Enjoyed this short yet intense workout with heavy dumbbells. BUT I wish you would include warmups. Thank you!
WOW did this right after Iron series day 3 and I was toast!!!!!!! (If I’m honest I really only needed to do the Iron workout but wanted to feel like a beast so I added this on! AMAZING!!! Thank you Caroline!!!!
Thank you! Just did this before work!
Used my 60 lb bar as planned! I did the exercises and I’m done! Happy me! I ENJOYED THE WORKOUT! Thank you!
Add-on after IRON SERIES Day 3, second round! Super fun session! Thanks, Caroline!