Here we go! You know by the title, this format is going to be an awesome session for the entire lower body…with a focus on the glutes & hamstrings!

The dumbbells I am using for your reference are 1 x 30kg for the staple and 1 x 15kg for everything else!

Aside from dumbbells, all you will need for this workout is your mat and a chair/bench for Bulgarian lunges!

The timer will be on for 120 seconds per complex with 30 seconds rest in between each complex!

STAPLE:
SUMO DEADLIFT x10
BODYWEIGHT SUMO SQUATS x10

BULGARIAN LUNGE x10
STAGGERED RDL x10
Same leg in front

BULGARIAN LUNGE x10
STAGGERED RDL x10
Same leg in front

STAPLE:
SUMO DEADLIFT x10
BODYWEIGHT SUMO SQUATS x10

STATIC LATERAL LUNGE x10
BODYWEIGHT STEP INTO LUNGE x10

STATIC LATERAL LUNGE x10
BODYWEIGHT STEP INTO LUNGE x10

STAPLE:
SUMO DEADLIFT x10
BODYWEIGHT SUMO SQUATS x10

BODYWEIGHT BULGARIAN LUNGE x10
LUNGE TO HAND TAP x10

BODYWEIGHT BULGARIAN LUNGE x10
LUNGE TO HAND TAP x10

STAPLE:
SUMO DEADLIFT x10
BODYWEIGHT SUMO SQUATS x10

SINGLE LEG GLUTE BRIDGE x10
SWITCH SIDE x10

SINGLE LEG HAMSTRING LIFT x10
SWITCH SIDE x10

FINISHER!

60/60/30

‘SLOW’ SUMO SQUATS
EXPLOSIVE
HOLD!

Ensure you enjoy your reps! Go at your own pace…in fact, you might for example perform the first exercise at a slower pace than me, then actually work through the second exercise at a slightly faster pace than I do!

Please feel free to make any changes to exercises and angles such as forward tilting during lateral lunges when at the bottom if you prefer, use 2 or 2 dumbbells during Bulgarian lunes depending on the weight you have or of course perform the low impact options as opposed to the higher impact!

This workout will also involve the entire lower body, back, the core! As with most workouts, there is a lot of cross-over but it will be your hamstrings and glutes that will dominate!

Have a great session every one!

Cx

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Useful Links

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5 Minute Warm-Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/r7gKGvjfyHg
20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU

FUEL Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: https://carolinegirvan.com/fuel-calendar-col.pdf
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Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

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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.