15 Min GLUTES and HAMSTRINGS WORKOUT at Home with Dumbbells
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- Опубликовано: 23 авг 2024
- 15 minute lower body dumbbell workout focusing on the hamstrings and glutes!
This dumbbell hamstrings and glute workout will involve supersets! Each exercise is supersetted immediately by Romanian Deadlifts. This is a great opportunity to practise this movement. Below are afew key points to remember when performing the Romanian Deadlift:
Feet hip width apart, toes slightly out and knees soft.
Squeeze shoulder blades together, chest open and core tight as you perform entire movement.
Begin to push hips back, keeping back neutral. Gaze is neutral with head inline with spine.
Keep dumbbells close to body entire time.
Only lower to where you feel slight stretch in back of legs. DON’T STRAIN.
To rise, push through heels and drive hips in, exhaling as you do so.
All you will need is X 2 dumbbells, a soft chair or bench to perform hip thrusts on and a towel/mat for the plank challenge if joining me for this month!
The following glute and hamstring exercises will be performed for 30 seconds, followed straight away with the Romanian deadlift for 30 seconds before we have a 30 second break.
We then move onto the next exercise followed by Romanian deadlift and so on!
SUMO SQUAT
SUMO DEADLIFT
ALTERNATING CURTSEY LUNGES
STAGGERED ROMANIAN DEADLIFT
STAGGERED ROMANIAN DEADLIFT (Opposite Side)
KNEELING GLUTE SQUEEZE
SLOW HIP THUST
FASTER PACE HIP THRUST
SINGLE LEG THRUST
SINGLE LEG THRUST (Opposite Side)
Please ensure you fully warmup prior for at least 5 minutes. Pay particular attention to your hamstrings.
STOP immediately if you feel any pressure in lower back as with any movement, particularly with a hamstring workout.
This hamstring workout at home is perfect for progressive overload over time and is also a great option at the gym too!
I hope you all enjoy this leg workout with dumbbells and feel it how in the right places!!
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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Well done to everyone who joined me! Good to practise those Romanians as those are definitely one of my favourites and you will no doubt be doing more! See you in your workout! Cx
Rescuing this session that I had not done yet! Hooked on your workouts! I can't miss one !! 🏋🏽♂️Carolike forever!!👍🏽👍🏽🥇💕Ax
My hamstrings were sore for a couple of days after this one!! 💜
Deadlifts are my all time favourite. If I had to choose one exercise that would be it.
WE all joined you 😊😊😊
Can not more agreeeee
It always amazes me, to see that people have taken the effort, to give something that is absolutely free the thumbs down! I mean come on! I have done many yoga workouts on my quest to find my favourites, but would never dream of actually clicking the thumbs down to let that person know I didn't like it, it's free people!! Never mind how professional these people are, giving us our very own personal trainers without us stepping out of the door. Caroline is amazing at what she does, giving everyone the chance to become fitter, stronger and healthier, all of which has a great knock on effect mentally, it's a win win situation. Thank you Caroline, I am loving your workouts ❤️
This is my new favorite lower body workout! As someone who used to hate strength training, I love this workout! The 15 minutes flew by and I had so much fun! ( Update, did the workout twice! )
I started doing this workout approximately 4 weeks ago.
I started with 3kg×2 weights.
Now I have progressed to 6kg×2, and feeling strong. Sure I still sweat buckets, and legs feel like jelly at the end, but I feel amazing after it and will continue with another of your inner & outer thigh workouts (usually the ankle weights one).
I just ordered 7.5kg×2 dumbbells, and then will be my next challenge.
Thank you CG!! ❤
Love from Malaysia.
hai mcm mane dgn progress awak skg,mind to share
Who else is passing time by reading the comments during the plank challenge 😅😂
Mee 😁😁
Me too😅🤣
Me
That 4 min plank was killer... Every one minute I had to switch from elbows to straight arm plank and back
Loss my breath😅😅
loved this one!! i really appreciate how you diversify the structure of the workouts, it’s impossible to get bored with them! amazing content as always 🔥💪🏼💕
Aw brilliant Alina!!! 💓💓👊🏼👊🏼👊🏼👊🏼
i feel so good after this workout! did one on Sunday, and took 2 days to recover. Really gotta be consistent with these workouts no matter what. Thank you for being so inspiring!!
I was able to complete the 4-minute plank challenge today! I wanted to give up so many times but I just pushed through and decided not to give up on myself. Let's do our best and challenge ourselves, fighting!
I gave up at 50 secs 😢 I’ll try to do better in my next lower body workout sesh
@@Debbiexson Yess don't give up!!
Did all the exercises with a 4kg dumble only..But they were very effective and plank challenge was a cherry on the top..👍 thank you
Helping us build strong, capable bodies one brutal workout at a time 😄 This is fantastic!! I was already planning on one of your dumbbell lower body so I was super excited to see this. Can't wait to do it again soon! Thank you so much 💕
Perfect Brooke!! 👊🏼👊🏼💓
This has been my favourite, go-to Glutes and Hamstrings workout since I first encountered it back in 2020. Plus the music is bomb! 😍
I swear my Caroline’s workouts. I’m seeing changes in my body I never thought was possible. Hers is the only weight training videos I use when it comes to dumbbell workouts. Absolutely appreciate the hard work and time it takes to not only video but edit these workouts and post it for us for free!!!
I find myself having a Pavlovian response every time I hear ”You better turn up...” during the main work out. I’m like, Plank time?? Let’s do this!! 😂😂
I love the variety of exercises you provide for us. Thank you for making working out so fun!
😆 love it Briana!! Well done!! 👊🏼👊🏼👊🏼💓
Every workout challenges me! Thank you Caroline, this 50 year old is loving your workouts❤️❤️❤️
I did this workout along with the 10-minute quad workout. It was challenging and amazing. Thank you for posting awesome workouts!
She turns any workout to pure gold 🔥💪.Excited to do this one 💙🔥.
Kaushik Shandilya agreed. I so love her workouts
Excellent Kaushik!! 🔥🔥👊🏼
@@sylviaplaggemars8570 True who doesn't 😅✌️.
I hope you did it, it is really great for the hams and glutes.
Omg that plaaaaank 🤯 I did two workouts yesterday with the plank challenge at the end... I already couldn’t feel my arms anymore...that one was just too much 🥵 it burned like hell haha🔥
PS: I wrote this from that plank 😏😁
Love your superset workouts and Romanian deadlifts!! Tomorrow is glutes day. 🍑💥
Edit:
✅12/30 - used 40lbs for single DB moves and my new 25lbs DBs for the rest!!! Not going to lie! My forearms were killing me! I may try them again for EPIC 2 but I will have my 20lbs right next to me, too. 😆
✅8/21 - I loved your other DB glutes workout; I was sore for 3 days!! This morning I completed your band workout (from last week) and this one!! I increased weights to my 20lbs pair and 40lb single for the thrusts. Will be happy to update how sore I will be. 😅
I didn't participate in the plank challenge part but watched you do it...Rockstar and badass! That hurt just watching!
Another Awesome workout, Caroline💚 crushed it! Plank , followed your tips, once in a while shook my arms staying in that same plank position, pushed myself and it worked !! Besides, thanks to your workouts , I feel the need to finally upgrade my dumbells, for leg workouts. To this day I have come from 4kg to 6 kg:) I'm going to start to use 8kg or even 10kg in each hand. I've never been so far advanced. Thank you so so much again and again 💚🧿💪
Wow!! Excellent progress Derya!!! I love it!! Well done... you train hard! 💓
Tysm for another great workout. Grabbed heavier weights and still made it through without being too tired for plank. So excited by the progress that I'm literally dancing. Good thing I'm home :D
Love all your workouts and everything about your channel. You are my favourite trainer now. I subscribed to your channel when there were only a few thousands subscribers. I did this workout after 10mins booty activation. Feeling so good and enjoyed the challenge. Amazing work on how you design every workout. So excited for 21st Sept.!!! Thank you Caroline for your effort! You are amazing!!!
Each workout makes my day. This was great! Now I’m going for a walk.
Lovely Tulip! Enjoy and well done! 💓
Really loved this workout and those Romanian deadlifts are too awesome loved it ❤❤❤
Incredible workout Caroline. Since you released this video last year, I've been tacking it onto the end of full body workouts and cardio intensive trainings for a little more targeted muscle work, but mainly because they're so fun! I love this workout especially. I can really feel my body moving, and using dumbbells enables me to feel the parts of my body that are weaker and those that are stronger - especially during those staggered Romanian deadlifts!
Being in tune with my body again after experiencing a series of severe injuries has been incredibly motivating, and quite enlightening I must add, as I've gained such an appreciation for how much my body still has the capacity to do if I remain consistent at working on it. Thank You for the incredible content and inspiration! Much love from Australia!
Love working out with weights 😊...thank you for making each & every day challenging for us😄💖
Yeiii!! Love your creativity and commitment with your subscribers ,and how strong and deep feel each exercise!! Keep it up Caroline, you are the queen of workouts! 👸 🌻❣️
Excellent Lissett!!! And well done!! 💓
So nice to finally commit to a workout that makes me feel like I’m progressing. I can’t plank for 4mins quite yet, but a couple of your 15 minute workouts in the beginning stages helps me sleep like a baby!!!
Yay!!! I worked out my legs at gym Monday. But I will definitely Do this routine tomorrow before work !! I’m excited to be able to watch and do the workouts at home as well ! Thanks Caroline. You make me excited to working out again😊
The last challenge was unexpected!!! 😳😳😳 Glad I made it! 🎉
Thank you for all the effort you put into making these videos! It is highly appreciated🌞👑
Im ssssoooo jealous of her that it's just motivating!! She just makes u wanna get in2 shape. Love her workouts. 💖💖💃
Love the music!
Update: Workout came up in rotation. Plank challenge?! Ok..15secs, 30secs, 45secs, when is it going 2 stop..😮 1min, she kept going..but i was done! 😀 Im definitely going 2 work on my planks b'cuz she killed it! 💖
Your work outs are amazing. I have chronic lower back issues and I have never felt stronger and not experiencing typical back pain after working out or regular daily activities. So enjoying the plank challenge. I happy to say today was the first day I was able to complete the 4 minutes w/o dropping my knees to rest for a few seconds. You are the best. I look forward to new works every day. Thank you for being you and doing this for all of us living our new normal and finding home work outs to keep us moving and staying healthy mentally and physically. Melissa K.
I was able to do the plank for 2 minutes and 30 secs lol! Love supersets, you really get the most out of your workouts!! Thank you Caroline! 🤩♥️
Excellent Tova!! Yes I do love supersets too!💓
Did this one after the 20 minute leg HIIT from a little while ago and O. M. G!!! Thank you!!!
Excellent Margarita!! 💓👊🏼👊🏼👊🏼👊🏼👊🏼💦
Your exercise is the definition of being perfect during winter it’s so hard to get sweat during cold weather without much jumping but I found yours as ultimate one thanks for this😘😘😘
Another phenomenal work out! Thanks again Caroline.
I'm loving our workouts Caro, for some reason the plank was easier today. Thank you so much
Excellent Teedzani!! And well done on the plank!! 👊🏼👊🏼
Just love love love a Romanian deadlift! Boom. 4 minute plank done. Hour long hiit tomorrow? Can’t wait! Xxx
Way to go Heather!! Yes 1 hour full body tomorrow.. HIIT on Sunday!! 🤩🤩🤩🌟👊🏼👊🏼
Just got home from work,, jumping straight into it right now, amazing workout 💪❤️
Hi Caroline, having some kgs to shed, i have been working out since mid june doing squats and other stuff for my legs and booty which worked really well. I came across your channel this weekend on saturday and i liked it. Guess what ? The next day, On sunday I went to buy dumbbells and i started this workout today. This is the first time i am using dumbbells and i absolutely loved it. So today I did this hamstring & glutes workout and i also did your whole body workout video. I went on light with the weights, 2kg each dumbbell because i never used weights before. Hoping to increase the weight with time. I am focusing on toning and reshaping my legs, booty and arms. Keep on the fantastic work, you rock 🔥✌🏻 Love from Paris 🇫🇷 💕💐
Absolutely amazing nee Nee! I am thrilled you got dumbbells! Take it easy at beginning but I am confident if you are consistent, train intensely and with correct form (don’t rush any movement you new to) you will see fast improvements in strength. I also suggest to compliment this the 1 hour full body workouts I post on a Friday. Many are low impact but very challenging. You simply work through at your own pace ie. only as many reps as you can manage. You will fend these on the playlists section as well as all other dumbbell workouts! I hope you enjoy this journey!! 👊🏼👊🏼👊🏼💓
yeah today was the first time that i actually could manage 4min plank with changing side :) thank you Caroline for your motivation and support! I love your workouts!!
Wow this was brilliant, I went heavier on my weights today and did it all the way through with them
But my god those one leg ones ouch
Really enjoyed hearing the tips before hand as, really helped to do each move right thank you for another epic workout ❤️💪
Excellent Lisa!! Way to go!! Sounds like you really pushed the positions!! 💓💓👊🏼👊🏼
Just did this workout twice and I feel amazing!
I found you little bit later, but I love your style and enjoy you excercise♥
Dear Carol. I’ve done today’s session with 4kg * 2 DB. The last challenge almost killing me. Thanks👌🙂
Excellent Yang!! 💓💓👊🏼👊🏼👊🏼👊🏼👊🏼
Amazing glute workout 👊👌tips at the beginning really helpful, keeping shoulders blades back and opening up the chest I really felt the pull more, Thankyou ❤️💪
Well done Samantha!! You’ll no doubt always think of that when performing them now! 💓
This is EXACTLY what I was looking for this morning! Thanks for the fire workout Caroline!💗🔥
Caroline thank you for the great workouts you do. I have been working out since my late 30s... I am in my mid 60s, and I thought I knew everything I had to know about exercise and workouts. I was wrong!! I learn something new with everyone of your workouts, and the most important thing. no one second of boring repetitions. Looking at you motivates me not to quit. Thank you!! Dec. 5, 2020
I feel so pumped right now! That was an amazing workout. I didn’t think I could complete the four minute plank challenge, but I was able to do so by adding in some intervals of side plank. I feel unstoppable now. Thank you so much Caroline you are the bomb.
Absolutely loved this workout!!! I have 3 different ladies I usually like to work out to/with, but I find myself doing more of Caroline's. She really knows how to offer a challenge to get results!! Thank you Caroline!!
30 min band and ab workout followed by this one was killer!!!
Thank you for your expertise and your willingness to share your positive energy. Your good nature shines through. I am 65 and have adapted your workout to fit my needs. Your sparkling smile encourages me. After one work out on my upper body with my 1# weights my posture immediately responded. I adapted your glutes and hamstring workout today and I will see how I feel tomorrow :) I do my yoga practice afterwards.
Best wishes and many thanks!
Oh those Romanian Deadlifts soon catch up with ya on the superset. 😳 VERY nice rotations. 🤩 The Plank completed and stretched a little to help make the 4 mins 30 secs.😊 Happy Thursday Caroline, what a stormy night 🌧🌧🌧 still better now the glutes are sorted 👍 😀 👌
Excellent Anthony!! And yes... I imagine you’ll be feeling the hamstrings tomorrow!!😁😁😁👊🏼👊🏼👊🏼
this was amazing as always ❤️ love you Caroline, thank you sooo much!
thank you Caroline! 💕💪✅
This was a really good workout. I love doing supersets w/ Romanian Deadlifts after every exercise.
I did it!!! Not only the 15 min workout but also the 4 min of planks!!!!. I love challenges and of course I see results💪🥰
Excellent Roxana!! Super training!! 💓👊🏼👊🏼👊🏼
Super love all your workouts, Caroline! You've fast become my favorite fitness youtuber this quarantine!
Aw brilliant!! You obviously like to challenge yourself!!👊🏼👊🏼👊🏼👊🏼💓
Caroline Girvan you and your videos a real blessing this pandemic, truly!! Exercise has been keeping me grounded and it’s always major endorphins each time ❤️
4 min plank!! Wow! These deadlifts will do it all the time!!
500 rep arm challenge, rest & this. Perfect! Love some heavy deadlifts. 💪💓💪 Let's see if I can run tomorrow.
I could feel the difference in my legs during plank. Wow! 4 minutes accomplished.
Excellent!! Yes you definitely will feel this tomorrow!! Well done!! A lot on the arms too with the arm challenge, holding the dumbbells and plank!! 💪👊🏼🔥
An excellent session for wrapping up a customized glutes day! I just love RDLs. Thanks, Caroline!
I know it's May of 2021 and no one is going to see this but I love this workout. I love deadlifts!
Supersets are my fave! Will try this on booty day 💜
Thank you so much for your amazing workouts! ❤
Love Romanian deadlift and been trying to learn. I wasn’t able to execute it properly today but I will come back to this video, I must master this move some day. Managed to complete the 4 minute plank today ( wiggling a bit toward the end but hope that count. Thank you for the awesome workout as always 🙏❤️
Excellent! Definitely try it bodyweight only. Try to come over with chest really open, slight bend at knees and try to relax into a stretch in hamstrings. Practice with out the weights first. Cx
Caroline Girvan thank you for the advice! I will definitely practice more
Loved this workout 🏋️♀️ I still feel like the plank is gonna kill me...lol but I can see changes and feel changes in my lower back, in a good way!! Happy Friday!! Have a great day!! 🥰💕❤️
Excellent Marty!!! 💓👊🏼👊🏼👊🏼
Did this workout after 15 min KB workout,amazing Caroline👍👍❤❤
Super sessions Nikolina!!! 👊🏼👊🏼
Hi Caroline, just done this...good to work the hamstrings...I think many people neglect hamstrings to work the quads much more which isn’t so good for you. The chair exercises at the end were especially good...really made the hamstrings work hard! I loved your abs workout yesterday...in fact I liked it so much that I’m going to do it again now!! I shall see if I have the strength to do a second go of the plank!! Thanks, as ever, for your brilliant content. Matthew
Way to go Matthew! Yes definitely alot of hamstrings in here!! Go for it Matthew!! 👊🏼👊🏼👊🏼👊🏼🤩
Love this quick burn! Used this as a finisher after leg day, epic 2 day 38. Really love these shorter challenging workouts!
Excellent daily rotation and Fantastic instruction, UP NEXT videos are really helping us to do it correctly thank you for all the effort for your everyday workout production and FITLEADERSHIP . 🐉
Excellent to hear you like the formatting! Solid session, hope you smashed it! Cx
I loved this workout! I’m so glad I found you, Caroline!
This was fantastic! I am celebrating 🎉 I was able to do the plank, yeah 😂 it felted incredible! I have been practicing. Turning away from the TV might have help too🤔 Thank you😍
Excellent Jeanette!! Well done!! So great to see yourself become stronger!!👊🏼👊🏼👊🏼👊🏼🌟
dont lie bitch its impossible that you did 4 min plank
just looked for this as my lower back pain has come back after WFH (started 18months ago at the age of 34 and play as a soccer goalkeeper). The single leg thrusts was killer! Will try again this week, thanks !
I love a deadlift been missing it since the lockdown 💪🏾🙏🏽
Did this with the abs workout so covered entire body parts.....amazing
Way to go Namita!!😁😁😁😁
Sweating from places I don’t know was possible to sweat! 😓 Heart rate is totally in the burn fat zone! Beyond grateful!!!
Awesome paired with a no dumbell lower body and your 30 minutes Abs from earlier this week. It was very effective as my knees were do tired from squats and lunges. Thanks Caroline
Excellent Nathalie!! 💓💓💓💓💓💓👊🏼
Absolutely loved the staple RDLs throughout. Great workout! Perfect add-on!😊
After month of gym closure amid covid lockdown. I did this workout for first day today. I called fire truck to set off my burning bums
Absolutely loved It but I need tips about SINGLE LEG THRUST I had difficult doing it right
Love the plank hold at the end 👍🏻
WHAT A QUEEN
Absolutely impressive
Really like the pace of this workout. Highlight of my day. Thanks Caroline!
Excellent Serene!! Well done.. I’m sure you felt those abductors!!💓💓💓
Plank challenge is quite tough Cariline . I only made it two minuted. Was great . Thanks caroline❤
Never has a workout kicked my booty that much in 15 mins!
I really like the format of this work out .. all visual .. I got to focus more on movements then getting caught up in verbiage.. I’ve subscribed. Thank you
hello again Caroline...3rd set of workout for today...it was amazing.i skipped the plank as previous set I had done a 4 min plank with many a breaks..still you are amazing..keep up the work if inspiring us..
amazing Caroline🥰
I love the plank challenge 💪💪💪❤❤❤
Thank you for another bomb workout Caroline 🤗💪🏾. Have been combining calisthenics with your workouts and it’s working wonders. Looking forward to what you have coming next🔥🔥🔥.
Excellent Anthony!! I’m sure your core is definitely a lot tighter!!!👊🏼👊🏼👊🏼
@@CarolineGirvan Thanks to your genius workouts. Pray that you and your family are staying safe.
Another outstanding workout. Thank you!
Thank you Caroline Girvan for another work out , insane but love it 💪🦵🥰
I wasn’t feeling like working out today but I already missed two days, maybe a 15 minute video is what I need instead of 20/30.
Excellent Ashley! Though sometimes resting then you able to really hit it hard next day is great too! Cx
Yeah it took me 2 hours to do this workout.. my legs are shaking lol!! I hope to be able to do more HIIT tomorrow and the weekend.
Thankyou Caroline, I always enjoy your workouts.
I like the fact that you explain the workout before you do the workout. Your routines are innovative. You change your routines to achieve total fitness. This is an excellent workout for the hamstrings and glutes. Super sets are intense. The plank is added for extra intensity. Nice work.
Super you loving how I love to train!! 💓💓💓👊🏼👊🏼👊🏼
This workout + replay of vid as I jump on my rebounder (borrowing your playlist) = fab & fun 30 minute workout! Thanks Caroline!
Had to mention, that plank at the end is killer ~ almost there!
Done tick
Only half your weights but so happy to follow your instructions 💪🏻👂🏻🧠🦵🏻👏🏻
Please post more knee friendly workouts for hamstrings and quads🙏
Son muy buenos los ejercicios acompañados de pesas para un mejor trabajo muscular. Gracias Caroline