1 Hour GLUTES & LOWER ABS WORKOUT at Home | Day Three of Five
ฝัง
- เผยแพร่เมื่อ 16 มิ.ย. 2020
- 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
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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 - กีฬา
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Sissssss I’ve been looking for an hour long floor ab workout for ages. You just saved me from quarantine obesity
Excellent!! I hope you enjoy!! I have many other mat workouts in playlist section!💓
me too
HELP ME TOO 😂💀
Same haha
😂
I love her videos. The clock instead of counting works. Also, she doesn't talk. They are tough. The arms exercises rock
I do long distance running, but I can never seem to get faster. I was told to strengthen my core and glutes. I’ve been doing this regularly once a week mixed in with my runs, and I got a marathon PR. I really like your workouts, like your energy and motivating us. Thanks very much
Wow thats incredible! Thank you so much for sharing this with all of us!!! And keep up the brilliant work, really inspirational!
Ma'am, keeping on one leg up on those single leg lower was mortal! Loved every challenge, thanks a lot for all of your amazing workouts!
Thank you for your generosity in sharing these amazing workouts and supporting all of us, you are such a lovely lady!
I did this a few days ago and my butt still hurts! 😭. Caroline, I only found your channel a few weeks ago but I am LOVING all of your workouts (especially the dumbbells ones).
Your workouts make me feel so empowered and better about myself: thank you! 🙏🏼🙏🏼
I shared your YT page with a friend today as I thought she would appreciate it as much as I am.
Keep up the awesome work! 👌🏼🙏🏼🥰 x
Hi Caroline, I’m just loving this beast mode series. Thank you so much for everything that you do to inspire us.🙏🏾💪🏾👏🏾ha e a great day everyone wherever you are 🤗
Amazing! And so motivating! Thank you once again! 🔥❤️
I just did this workout and I can feel the burn all over... It was really a tough one but I just push through. Thanks so much Caroline😘 with consistency and hard work am going to keep pushing until I achieve my maximum results🙌
Brilliant Lisa! Remember it’s good to change things up! And also have fun, try not to focus on physical changes as they will happen! If you are challenged, it will change you! Cx
@@CarolineGirvan Thank you so much!! So glad that your video was recommended to me and i made the wise choice to subscribing to your channel 😊 You are an excellent fitness instructor. highly recommended🙌🙌🙌 your workouts are effective and challenging💪💪cannot wait for tomorrow workout 💪 definitely looking forward to it 👍💖💗
This was brutal today, but so good, I could feel this all in my lower body, muscles hurt I didn't even know I had.
This is my 2nd week working out with you, I'd like to say a huge thank you for all of your amazing well though out workouts you have done,
I can't tell you how happy I was when I stumbled across one of your workouts as been working out at home for 7 months but not getting the results I'd hope for.
But I have already started feeling stronger and more fit with only into the 2nd week following your workouts.
I could feel the burn and my legs feel like bricks as they are aching and heavy, those one leg bridges, bulgarin lunges ouch, ouch is all I can say but I kept going and made it to the end,
This was amazing today as could really feel it in my abs, I love your workouts as you don't talk through them, the slower pace you do so we can always do the moves correctly, also you show and explain the moves at the beginning.
It's a really is a real pleasure working out with you as hard as they are, they are hard, I look forward to each days workouts and your smile ☺ is the best part also seeing you stopping and feeling the burn too makes it more enjoyable as seeing you stop and struggle makes it the best workout as, knowing how fit you are and you have to stop shows that it really works,
I can't thank you enough for posting all you doing for everyone.
I will continue to follow all your workouts and plans as you simply are the best.
So good to see how many followers you have now as you deserve all the credit for all your hardcore workout
Huge thank you 💪
Lisa Jayne Dear hello Lisa!! Thank you so much for your wonderful comments!!
It sounds like you are making great progression!!
I honestly wish you all the best with your training and I hope to hear of your fantastic progress and how you getting on!!
Apologies I didn’t reply earlier... sometimes there are many comments but I try to reply to as many as possible! 💓
@@CarolineGirvan o
Explaining to keep your back on the floor has been a game changer for me...finally, I can feel that my lower abs and glutes are being worked out!!! I can't thank you enough for these workouts. ❤️
GIRL. This one was a killer. Definitely the best yet of the whole series. I felt it a lot in my lower back too which is exactly what I needed. THANK YOU!
Thank you 🍇
I love this series.. amazing when you restart, after epic beginner program, when you are tired, when you would like to do more abs (every day), when you would like to do smth but you would like to skip it as well… that was a good choice! Thank you that you have it! 💟
Day 3 and the spasms in my glutes! Whoa! Am really enjoying this! I struggled through the last ten minutes though! Thank you for sharing this Caroline! You are the best!
Lol I struggled with all of it
On my third day of your home workouts...looking forward to completing the whole series. Thanks for sharing, Caroline! Juliet from the Philippines here :-)
Yes I agree, the single leg on the couch exercise was amazingly painful but I loved it!
Your smile every time I think I cannot do it anymore your smile saying “ come on girl, is hard but you can do it” it’s all, thank you for that! I’m so exiting about this 5 days works out and feeling really good
Thank you Josela!! I’m struggling with you trust me!! Sooooo girl!! Cx
Really enjoyed this one, thank you for challenging yet doable 1 hour workouts! 👊🏼
I appreciate this type of workout so much... I find myself getting so sore at times that all I can work out is my butt and abs on certain days without any impact. I'm turning 50 in a few months so I have to learn to take it easy some days. Love your content and appreciate the opportunity to work out with your smiling face 💪🌹💖
hey Caroline..today had planned for this one..looking at your form..I was all goofing up..still managed to complete half of it it alongwith the 3 min plank..thank you
Same , I made a fool of myself , I can't put my knees high without them bending and they aren't ever straight....I think smthing might be wrong with my legs mainly
Stil one of my favorite workouts. Love the Pilates movement to hyper focus on the entire core...not just the abs..but the lower back...glutes.... obliques, etc. Hope all is well with the Girvan family. My wife and I still love your workouts and have been going back and repeating the EPIC series. Production quality was a strength even back in the early days.
My hamstring were on fire
It felt great!!! 🔥🔥
And my abs😯
Thanks a lot for these 5 day routine - it's amazing. Day 4 - I can't wait!!!
Could you please advise about the right nutrition. 🙏🙏🙏
Thank you Caroline for your amazing fitness videos. I love the variety and innovation in your routine
my friend told me about these workouts, i just finished day 2. i love them! thank you!
Amazing workout! Doable and very effective. Thank you so much!
Looks great as always!!looking forward to this!love the outfit ❤️
Needed a Low impact workout, and this delivered the perfect burn 🔥 lower body is screaming!! thanks Caroline!!
Wow, the variety and quality of your sessions just gets better and better. You deserve so many more subscribers. I can honestly say in years of watching TH-cam fitness videos, yours is the best for structured follow along sessions. No razzmatazz, no gimmicks, just good clear instruction. I also like the fact you are not afraid to show even you can get tired when doing some of the workouts. Brilliant stuff.
Oh yes!!! These are my own workouts so the pain is real! Thank you for your amazing comments... I hope you are smashing your training and making great progress !💓
You have such a lovely smile Caroline. Thanks for sharing your workouts!!!
I love it, i manage to do the whole hour, great Caroline your great trainer have a beautiful day. 😍
I am so going to try and try to complete this tomorrow! Love them lower body workouts 🙏🏻 Thankyou and stay safe
Brilliant Meenal! Smash this girl!! Cx
Caroline, that was amazing! I loooved this work out. Low impact but challenging. My children joined me too! I’ll try the 1 hour upper body tomorrow. You keep me motivated. Thank you! 👍🏻👍🏻👍🏻👏👏👏👏😊😀
Absolutely phenomenal work out! Thanks Caroline!
Thanks for your videos. I do your trainings every day. Amazing improvements.
🔥🔥 great bodyweight workout! Loved it!! Loving the 1hr challenge series!
You deserve more subsribers. Like literally. This workout both kicked my ass and my belly fat away. Love it.
Caroline this is something we’ve been waiting for soooooo long! Thanks.
Best workout ever! I’m new at your channel and OMG ! Amazing workouts. I do different workout everyday. Tnx!
Caroline, I love the workout, I love one hour sessions, it gets me going through the day.
Another one hour full body this Friday is planned!! 💪💦🔥👊🏼🤩
Such an awesome set of exercises! Thank you
I'm living in Vietnam now teaching English and doing your workouts in my apartment during lockdown. I'm definitely feeling the burn!!🔥🔥✊
The combination of Glutes and Abs is my favorite. This was an awesome workout
Ive been working out for a year mostly daily now and these are still hard and pushing me. I love it. I've been following all her videos and am obsessed. Can't wait for my knees to get better to try her Epic program.
Amazing workout! I Absolutely love it!
Simply love it! ❤ thank you Caroline, keep it up! you're the best😁😁👌 💪💪
Killer of a workout! Thanks Caroline! 😊 xx
Ooh 😲 wow I just had done this workout just finished right now absolutely it burns 🥵 out heat sticky of sweating 😅🥰❤️💕🥵🦵💪🦵💪👄👄👄
Wow, 3 years since. Love ALL of your videos and series since!! You are a blessing to the world and a master of the muscle tear to build up stronger
Looks amazing looking forward to do this one💪🏻💪🏻 thank you have a fantastic day 💪🏻💪🏻💪🏻💪🏻😘
Hi Caroline. I am looking forward to doing this one tomorrow morning. It looks great. This morning I did your HIIT routine from last Sunday. I thought that was a great workout. It is The type of HIIT meets Body Con class style which I really like and full of interesting exercises, many of which I hadn’t done before. I was certainly sweating at the end! Your channel is really taking off...so many new subscribers and I see so many lovely supportive comments from people who are enjoying your workouts. This is real and well deserved success...quite brilliant actually. It is the personal touch that makes it all so good. I feel that you have become my friend...not just a face on the computer screen which is very nice. Looking forward to the workout tomorrow! Matthew
Hello Matthew! I hope you get a great workout today with this!! And super work doing the HIIT... the legs get a hit alright!
Yes I’m overwhelmed by how many people are enjoying the workouts! It really makes me happy to think I could be helping someone keep motivated during this time. Have a lovey day and happy training!! 💕cx
@@CarolineGirvan I have a doubt are these exercises for losing weight or for fitness... I m slim already will I loose more weight with this.. please reply
Hi Sarva...hope you might see this after so long. The whole basis of Caroline’s workouts is to build strength and to have fun in working your body and to see what it is capable of doing. The focus is definitely not on losing weight! My advice is to get involved in doing the workouts...make it a part of your daily life...and importantly have fun! You’ll be amazed at what you can achieve and how strong your body will become. Sorry it has taken you a long time to get a reply...there are so many comments that it is hard for Caroline or others to see everything. With all good wishes and happy new year! Matthew
So glad I found you!! I've done already 5 of your videos in the past 3 days and I'm loving all of them, I'm sore head to toes, the Hiit workouts are the bomb! I use resistant bands in some of the glute exercises as I was used to weights, but the variety and intensity of your workout videos is one of the bests I found so far! Thank you for all this amazing and hard work!! xx
Awesome Aida!! Well done! You only get out of the workouts what you put in so excellent!! Obviously pushing yourself!! 🤩🤩🤩🤩
Love booty and ab combos 💪🏻 loved every single sec of it ! Also I couldn’t complete this workout ( post Bulgarian lunges my legs gave up 🙈) but next time will definitely try to complete it 🙏🏻 you give us wonderful workout challenges girl , I swear my body is becoming stronger with every workout ! Thankyou and please keep coming up with such killer workout videos ! Much love and strength to you ✨
LOVE your workouts I think I have all of them... love that you don't talk all the way through, just your really A-grade chilled music and the screen tips. THANK YOU!
Thank you Carmen! I hope you find new ideas and fun challenges to keep to busy at home!! 👊🏼💕😉
omg...... the lunge workout is burning so insane, but it was so amazing that I can finish it. Thanks for providing this awesome workout.
Always fall short of words, no jumping.. And yet such effective workouts, they just hit the spot..
Amazing!!!!!!! Thank you again and again my dear. You are absolutely perfect!💕👏🌈
Wow, there were really some exercises I never tried. Loved the lunges with the couch the most. Just discovered your channel, thank you so much for posting this. Will try some of your other workouts as well :)
Your channel is the TRUTH!
This was awesome. Exactly what I was looking for today.
Thank you for this wonderful video. More than one hour ! You are amazing 😍. Your body too 😊. I love when you write tips on some movements.
Gratitude and positive energy for you 😙
Thank you
Happy to hear you are enjoying the workouts! Tomorrow’s workout is isometrics.... looks easier than it actually is!! Cx
Awesome workout, Caroline, please keep going, I could do your workouts everyday! They are challenging without being impossible, and my perfect length is 1h, this one felt great!
Way to go!! I share a 1 hour every Friday!! 🤩🤩🤩
@@CarolineGirvan what leggings are you wearing in this video?
You are amazing. Thank you for your magnificent talent.
Me encantan tus rutinas!!! Gracias
I love coming back and doing this one over again every once in a while !
Love this one Caroline!! Just what I needed for you lower back too
Just did this after finishing epic heat !!! I am going to do 1 week of body weight only and cardio !!! Thank you so much for the variety of your workouts ❤️ did the 20 mins stretch yesterday also !!!
I have hip and lower back problems that get better with lower ab and hip exercises (glute) I’m very thankful for this workout it’s perfect!
Thank you so much, Caroline!
Thx 😊 I loved everything, also the music 🎶
This is a fantastic workout! I’ve been following you during lockdown and you have such variety on your channel. Thank you for the excellent workouts with fab narration! A new fan! 🙌 🥰
Hello Olivia! I am so happy you liked this workout! One that you feel amazing after!! Cx
I really enjoyed it even though I am on holiday at the hotel room. Everything is about commitment and discipline even though it is hard to watch people eat ice cream all day long without craving for one 😃 Great workouts! I would love to see one for inner thighs without bulky effect
OMG love this session …..it’s one of the best for results 🤩
Great workout, really enjoyed it, those leg circles 😩 looking forward to next one! Keep doing what you're doing Caroline, so much better than most others out there! 💪🏼 Description of what's up next, quick reminder from you and timer on screen are all great! Love that so many of these are challenging even with minimal equipment!
Hello Fay and thank you for your feedback! Yes those leg circles are tough!! Well done! One hour isometrics is coming any minute you may like!! Happy training and keep it up!! Cx
It is great that you focus on each part carefully, and that gives the exercise its maximum benefit Thanks for the great and useful content you have provided. I have become a good fan of your channel and a fan of all your submissions.
Brilliant to read Maria! Thank you for sharing! Well done on this one... all about really focusing on lifting and not throwing or not kicking so well done!! 💓
Killer workout, I added bands to all of the leg exercises to intensify!!! Thank you!!!
Brilliant Shannell!! Go girl!! Cx
This was really fun and I did some new moves. Thanks for the challenge. xo From California! xo
When I want strong workout , you just come to my mind quickly!.. Thanks for amazing exercises 🔥❤️
I love the hour long workouts on different targeted areas each day! You're amazing. Keep the videos coming 💕
This is the perfect combo! Lower abs are hard to target but with the mix of glute workout takes the edge off. I have a feeling I'll feel the effects of this workout tomorrow! Thanks caroline! 💜
Excellent!! Supper training combined Maria!! 💓💓
Super workout really beneficial for us. Thanks Caroline :)
It was amazing!!!!!!! You are amazing!! Thank you so much!! I really enjoyed it.
Week 2 and still burning and burning. The Bulgarian lunges 😳 those sets are amazing.
Caroline thank you for each exercise! I've been working out for some time, but never felt so motivated!!! 😊
Awesome Tinette!! Thrilled to hear you are flying with your training! Cx
I just found your channel and I LOVE IT. I like that you don't talk and I also really like the counter. Great job! Keep it up :)
I like to browse through Caroline earlier videos. They contain a lot of beautiful excercise ...and other that I hate and I prefer to skip.😅 But I like this "imperfection". There's a lot of creativity and freedom there ❤❤❤ thank you again for letting us use this amazing library of workout
fantastic! i added some ankle weights!!! can't wait to explore your other videos! so great! you asked about what we may want to add? what about resistance bands? you probably already have a vid on that! stay healthy, fit and happy!!!
Super!! I like sooo much 😍❤❤ thank you!! 😍😍🙏
one of my fav workouts!!!! doesn't make me breath like I'm about to die, but it really pressures my muscles and make them super pumped! also , it made me sweat (a lot xD ) , which is something that makes me feel like "mission completed". thank youuuuuuuuuuu
I struggled through the last 15 minutes. But this was amazing. thank you for this !
Thank you!!Amazing workout!!!🌺🌺
Loved it, did a good portion of it with 10 lbs ankle weights on each leg, I really needed the glute burn! Bulgarian lunges and elevated single leg hip thrusters hurt me the most, but it was welcomed :)
Thank you. Awesome workout.
Completed. Enjoyed everything about this workout. I could feel the muscles in my lower abs working which made the pain worth it. The beautiful peonies helped me to stay focused when it was feeling hard.
I am so happy to be a part of this journey with you and watch your channel grow as others discover your brilliance...it couldn’t happen to a more deserving and worthy person. You did make me laugh...with reference to your “casual” workouts, killer workouts is how I’d put it.
Thank you for working so hard and allowing us to join you. 👏
Hello Ella and what a lovey comment for me to read. Thank you... you have been doing great this week! Are you feeling good?
And yes the peonies! I love fresh flowers !! Cx
Caroline Girvan feeling great, thanks to you.
Hi Ella. Lovely comment...just what I feel about Caroline’s workouts and TH-cam channel.
I never normally feel my hamstrings when working out but I really did in this session! 👍🏻
Hello Joanna! Yes me too! When it came to the foot on chair single leg bridges my hamstrings nearly stopped working!!😂well done!! 👏🏻👏🏻👏🏻cx
wow this video is awesome, Thanks Caroline I had a really good time with you :)
Amazing!!!! Thank you!!!! The best!!!!
Okay, so I managed to push through this amazing workout. During it I didn't feel intense muscle burning, but now, I can't even walk normally, so it was totally worth it, and I can only recommend it!
Thanks for posting work out videos. They are really helpful. I used to keep searching different work out videos on you tube, on your channel everything is available. 💓
Hello Shraddha! I am so happy to hear you like the variety! If you have any requests or ideas for at home workouts just let me know! 💕cx
I'm about to cry 😂😂 31:52
update: Finished,no crying.I'm so happy
thank you so much. best home workouts on youtube
Well done!
I love the rush of accomplishment I get after completing a workout. It’s a great mood booster
Yes definitely! The feeling after a workout is one you can’t gain easily anywhere else! Cx
This is the best workout I have seen and done. No pain, a lot of sweating 😓. The best thing is that you take the time and attention on every movement and that is the perfect guide to do it right.
I was at 33:40 and I couldn’t keep going since I ran 2 hs previous to this video. I was about to give up until I saw your comment, you gave me strength in order to finish. Thank you❤️
Awsome series to enjoy and get the hit of every single move. Perfect balance, paste, intencity, and convination of exercises.
I really appreciate the fact that Caroline was wearing her Yoga Pants of a ligth color and not black that hepls a lot to differntiate when shwiching legs its need it. This way contrast whit her black mat. Thanks again Caroline ... Love your rutines.. see you tomorrow ;)
with caroline time always flies by as if it's nothing!! i love it