1 Hour GLUTES & LOWER ABS WORKOUT at Home | Day Three of Five
Welcome to day 3 of the 5 day 1 hour at home workout series!
Third in the series is glutes, hamstrings and lower abs workout. This at home workout will target your glutes, entire legs with focus on the hamstrings, core and lower abs!
You will need a mat or elbow friendly surface and a sturdy chair/sofa.
The exercises are performed for 50 seconds each with 10 seconds to get ready for the next exercise. We will be performing the 10 minute lower abs routine at the very beginning and also the last ten minutes. We are then onto 40 minutes of no repeat glute and hamstring exercises!
TOE TAPS
TUCK TO EXTENSION
EXTEND TO X LOWER
X LOWER
SCISSORS
FLUTTER KICKS
SINGLE LEG LOWER
SINGLE LEG LOWER
ALT LEG LOWER
SLOW LEG LOWER
3 POINT X OVER
PULSES
3 POINT X OVER
PULSES
STRAIGHT LEG
PULSES
STRAIGHT LEG
PULSES
LEG CIRCLE switch direction half way
LEG CIRCLE switch direction half way
DONKEY KICK X OVER
DONKEY KICK X OVER
PULSES
PULSES
SIDE LYING CIRCLES
SIDE LYING CIRCLES (opposite direction)
SIDE LYING CIRCLES
SIDE LYING CIRCLES (opposite direction)
FRONT LYING ALT LEG RAISE
FRONT LYING DOUBLE RAISE
FRONT LYING LEG OPENER
FEET TOGETHER LIFT
SIDE LEG LIFT
SIDE LEG LIFT
SINGLE LEG BRIDGE ABDUCTION
SINGLE LEG BRIDGE ABDUCTION
CHAIR BRIDGE SINGLE LEG
BRIDGE SINGLE LEG PULSES
CHAIR BRIDGE SINGLE LEG
BRIDGE SINGLE LEG PULSES
BULGARIAN LUNGE
BULGARIAN LUNGE
BULGARIAN LUNGE PULSES
BULGARIAN LUNGE PULSES
BULGARIAN LUNGE HOLD
BULGARIAN LUNGE HOLD
BULGARIAN LUNGE TO STRETCH
BULGARIAN LUNGE TO STRETCH
HAMSTRING WALK OUT
HAMSTRING SINGLE LEG EXTENSION
TOE TAPS
TUCK TO EXTENSION
EXTEND TO X LOWER
X LOWER
SCISSORS
FLUTTER KICKS
SINGLE LEG LOWER
SINGLE LEG LOWER
ALT LEG LOWER
SLOW LEG LOWER
There isn’t a lot of rest, 10 seconds to be exact between each exercise in the sets, so this makes the lower abs, glutes and hamstrings body work harder.
Simply follow along and focus on the movement itself and the muscles working particularly for glute activation. Take it slow and controlled throughout!
As with all follow along workouts, please warm up fully prior for at least 5 minutes to prepare body for work ahead.
I have not put alternatives up due to the fact there is no jumping or high impact movements but I would ask that you simply change an exercise to what works for you. For example, the leg lowering in the lower abs segment; simply bend knees, don’t lower as much or do alternating leg! Or with the hamstring segment, simply don’t go so low in Bulgarian lunges or bend at knee with glute exercises.
NOTE: if you feel any discomfort in your lower back, please do not continue with that exercise or take an moment, reset and adapt exercise to ensure core tight and back is flat. Remember only lower as far as is comfortable and your core is still engaged and lower back FLAT to mat.
Tomorrow’s workout is a full body isometric workout so you will need only a mat!
I hope you feel
I look forward to hearing how you get on!
Enjoy!!!
Cx
My FREE 10 Week EPIC Program
▶ Day 1 of my 10 Week EPIC Program: https://youtu.be/c_-v1fYJGO8
▶ Download The EPIC Program Guide and Schedule: https://carolinegirvan.com
▶ EPIC Program Playlist (Intermediate / Advanced): https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
▶ EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
▶ My 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
The Equipment I Use from Amazon
▶ Amazon UK: https://amazon.co.uk/shop/carolinegirvan
▶ Amazon US: https://amazon.com/shop/carolinegirvan
Never Miss a Video or Community Update
▶ Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
My Social Channels
▶ Instagram: https://instagram.com/carolinegirvan
▶ Facebook: https://facebook.com/carolinegirvanfitness
▶ Twitter: https://twitter.com/carolinegirvan
▶ Business Enquires: info@carolinegirvan.com
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.
Видео 1 Hour GLUTES & LOWER ABS WORKOUT at Home | Day Three of Five канала Caroline Girvan
Third in the series is glutes, hamstrings and lower abs workout. This at home workout will target your glutes, entire legs with focus on the hamstrings, core and lower abs!
You will need a mat or elbow friendly surface and a sturdy chair/sofa.
The exercises are performed for 50 seconds each with 10 seconds to get ready for the next exercise. We will be performing the 10 minute lower abs routine at the very beginning and also the last ten minutes. We are then onto 40 minutes of no repeat glute and hamstring exercises!
TOE TAPS
TUCK TO EXTENSION
EXTEND TO X LOWER
X LOWER
SCISSORS
FLUTTER KICKS
SINGLE LEG LOWER
SINGLE LEG LOWER
ALT LEG LOWER
SLOW LEG LOWER
3 POINT X OVER
PULSES
3 POINT X OVER
PULSES
STRAIGHT LEG
PULSES
STRAIGHT LEG
PULSES
LEG CIRCLE switch direction half way
LEG CIRCLE switch direction half way
DONKEY KICK X OVER
DONKEY KICK X OVER
PULSES
PULSES
SIDE LYING CIRCLES
SIDE LYING CIRCLES (opposite direction)
SIDE LYING CIRCLES
SIDE LYING CIRCLES (opposite direction)
FRONT LYING ALT LEG RAISE
FRONT LYING DOUBLE RAISE
FRONT LYING LEG OPENER
FEET TOGETHER LIFT
SIDE LEG LIFT
SIDE LEG LIFT
SINGLE LEG BRIDGE ABDUCTION
SINGLE LEG BRIDGE ABDUCTION
CHAIR BRIDGE SINGLE LEG
BRIDGE SINGLE LEG PULSES
CHAIR BRIDGE SINGLE LEG
BRIDGE SINGLE LEG PULSES
BULGARIAN LUNGE
BULGARIAN LUNGE
BULGARIAN LUNGE PULSES
BULGARIAN LUNGE PULSES
BULGARIAN LUNGE HOLD
BULGARIAN LUNGE HOLD
BULGARIAN LUNGE TO STRETCH
BULGARIAN LUNGE TO STRETCH
HAMSTRING WALK OUT
HAMSTRING SINGLE LEG EXTENSION
TOE TAPS
TUCK TO EXTENSION
EXTEND TO X LOWER
X LOWER
SCISSORS
FLUTTER KICKS
SINGLE LEG LOWER
SINGLE LEG LOWER
ALT LEG LOWER
SLOW LEG LOWER
There isn’t a lot of rest, 10 seconds to be exact between each exercise in the sets, so this makes the lower abs, glutes and hamstrings body work harder.
Simply follow along and focus on the movement itself and the muscles working particularly for glute activation. Take it slow and controlled throughout!
As with all follow along workouts, please warm up fully prior for at least 5 minutes to prepare body for work ahead.
I have not put alternatives up due to the fact there is no jumping or high impact movements but I would ask that you simply change an exercise to what works for you. For example, the leg lowering in the lower abs segment; simply bend knees, don’t lower as much or do alternating leg! Or with the hamstring segment, simply don’t go so low in Bulgarian lunges or bend at knee with glute exercises.
NOTE: if you feel any discomfort in your lower back, please do not continue with that exercise or take an moment, reset and adapt exercise to ensure core tight and back is flat. Remember only lower as far as is comfortable and your core is still engaged and lower back FLAT to mat.
Tomorrow’s workout is a full body isometric workout so you will need only a mat!
I hope you feel
I look forward to hearing how you get on!
Enjoy!!!
Cx
My FREE 10 Week EPIC Program
▶ Day 1 of my 10 Week EPIC Program: https://youtu.be/c_-v1fYJGO8
▶ Download The EPIC Program Guide and Schedule: https://carolinegirvan.com
▶ EPIC Program Playlist (Intermediate / Advanced): https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
▶ EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
▶ My 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
The Equipment I Use from Amazon
▶ Amazon UK: https://amazon.co.uk/shop/carolinegirvan
▶ Amazon US: https://amazon.com/shop/carolinegirvan
Never Miss a Video or Community Update
▶ Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
My Social Channels
▶ Instagram: https://instagram.com/carolinegirvan
▶ Facebook: https://facebook.com/carolinegirvanfitness
▶ Twitter: https://twitter.com/carolinegirvan
▶ Business Enquires: info@carolinegirvan.com
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.
Видео 1 Hour GLUTES & LOWER ABS WORKOUT at Home | Day Three of Five канала Caroline Girvan
Показать
Комментарии отсутствуют
Информация о видео
Другие видео канала
30 Min DEFINED ABS WORKOUT at Home | No Equipment | No Repeat1 Hour QUADS AND CORE WORKOUT at Home | Day One of Five20 MIN GLUTE WORKOUT | Grow Your Glutes at Home with Band & Dumbbell1 Hour FULL BODY WORKOUT at Home | No Equipment & No Jumping1000 REP Epic Glute Challenge | Workout with No Equipment30 Min LEGS AND GLUTES WORKOUT at Home | Ankle Weights Optional20 MIN SOLID ARMS & SHOULDER WORKOUT with Dumbbells45 Min DUMBBELL LEG WORKOUT at Home | Legs & Glutes with DumbbellsBurn 600 Calories in a 60-Minute Workout With Jeanette Jenkins60 MIN LEAN LEGS & GLUTES - Thigh Burning + Booty Building🔥Burn 507 Calories🔥45 Min GLUTE & HAMSTRING WORKOUT | Strong & Lean Series Day 3Day 23 of EPIC | Glutes and Abs Workout [DUMBBELL NO REPEAT]10 Min INTENSE LOWER ABS WORKOUT at Home | No EquipmentProfessional Trainer's 60 MIN CORE Workout (NO Equipment)1 Hour FULL BODY WORKOUT at Home | No Jumping, No Equipment, No Repeat15 Min FIRM ABS WORKOUT at Home | No Equipment Six Pack Workout1000 Rep Ab Challenge | Six Pack Workout30 Min GLUTE & OUTER THIGH WORKOUT at Home with Band40 Min ADVANCED ABS & GLUTES WORKOUT | with Ankle Weights (Optional)1 Hour ISOMETRIC FULL BODY WORKOUT at Home | Day Four of Five