'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: [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.'
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