This is a Glutes workout, hamstring workout and back workout... all in one session! This dumbbell routine will strengthen your entire posterior chain!

You will need a pair of dumbbells, a steady chair for Bulgarian lunges and a mat! Also a wall simply to use for balance during single leg calf raises!

The timer will be on 45 seconds of work, with 15 seconds rest.

There is a staple exercise combination after every 3rd exercise... variations of the Romanian deadlift. I have chosen this exercise as it is a fantastic movement to involve the hamstrings, glutes and back! Your forearms will also be tested!! You can perform with one dumbbell if preferred, particularly towards the end if forearms and grip feeling it tough!

SUMO SQUAT
1 1/2 REPS
SUMO PULSES x 5
RDL FULL RANGE
RDL 1 1/2 REPS
RDL PULSES x 5
BULGARIAN FULL RANGE
BULGARIAN 1 1/2 REPS
BULGARIAN PULSES x 5 (b/w)
RDL FULL RANGE
RDL 1 1/2 REPS
RDL PULSES x 5
BULGARIAN FULL RANGE (opp)
BULGARIAN 1 1/2 REPS
BULGARIAN PULSES x 5 (b/w)
RDL FULL RANGE
RDL 1 1/2 REPS
RDL PULSES x 5
LATERAL LUNGE FULL RANGE
LATERAL LUNGE 1 1/2 REPS
LATERAL LUNGE PULSES x 5 (b/w)*error
RDL FULL RANGE
RDL 1 1/2 REPS
RDL PULSES x 5
LATERAL LUNGE FULL RANGE (opp)
LATERAL LUNGE 1 1/2 REPS
LATERAL LUNGE PULSES x 5
RDL FULL RANGE
RDL 1 1/2 REPS
RDL PULSES x 5
BENT OVER ROW
DEAD STOP BENT OVER ROW (same arm)
BENT OVER ROW (switch)
DEAD STOP BENT OVER ROW (same arm)
RDL FULL RANGE
RDL 1 1/2 REPS
RDL PULSES x 5
PULLOVER FULL RANGE
1 1/2 PULLOVER
PULLOVER (w/ approx 3 second hold)
RDL FULL RANGE
RDL 1 1/2 REPS
RDL PULSES x 5
CALF ROCKERS
SINGLE LEG CALF RAISES
SINGLE LEG CALF RAISES (opp)

Finisher: ROMANIAN TO CLEAN TO SQUAT

Aim to take it slow and controlled... no jolting movements or jerking. Smooth movements within a suitable range of motion throughout.

Please listen to how your body responds. Drop to one dumbbell or bodyweight when needed.

Please ensure you warm up for at least 5 minutes prior to beginning this workout.

This is a demanding workout with a lot on the hamstrings, glutes and back so train hard but safe!!

Let’s rock day 28!!!!

Cx

My 5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs

Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

My FREE 10 Week EPIC Program

Get Your FREE Caroline Girvan Program Guide and Schedule: https://carolinegirvan.com
Official 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

Equipment

My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
My Amazon US Page: https://amazon.com/shop/carolinegirvan

Social

Instagram: https://instagram.com/carolinegirvan
Facebook: https://facebook.com/carolinegirvanfitness
Business Enquires: [email protected]


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