IRON Series 30 Min Dumbbell Glute Workout - Supersets | 18
Vložit
- čas přidán 25. 04. 2022
- A 30 minute glute workout hitting the entire glutes using different movement patterns, weight for resistance and supersets for heightened intensity!
The timer will be on for 45 seconds per exercise within the superset so 90 seconds in total then 30 seconds rest inbetween!
The dumbbells I am using for your reference are 1 x 30kg (hip thrusts & sumo squat deadlifts) and 2 x 15kg dumbbells for lunges!
For this workout you will ultimately need a weight such as dumbbells, kettlebells or barbell. You will also need your mat and a glute band!
I am using a chair for hip thrusts, although alternatively you can perform bridges on the mat!
I am also using a yoga block to elevate my front foot during lunges though again, this is not necessary as you can simply perform the lunges with both feet on the floor!
90 seconds
WARM UP WALKS!
45/45/30 rest
30kg
SUMO SQUAT DEADLIFT
BODYWEIGHT 1/2 REPS
30kg
BANDED HIP THRUST ‘SLOW’
HOLD!
30kg
HIP THRUST PULSES!
FULL RANGE!
15kg
ELEVATED LUNGE x2 DUMBBELLS
BODYWEIGHT FWD LEAN HAND TAP!
15kg
X1 DUMBBELL REAR STEP LUNGE
BODYWEIGHT ONLY!
BAND ONLY HIP THRUST
HOLD (THRUST EVERY 15 SECONDS)
X1 LEG HIP THRUST PULSES!
FULL RANGE (same leg)
FINISHER!
LATERAL WALK (60)
SQUATS (60)
ONE SIDE ABDUCTION (15)
SWITCH SIDE!
FASTER WALK!
What a finisher!! Your glutes will love this one! 🔥
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: czcams.com/users/carolinegirvan...
5 Minute Warm Up: • 5 Min Full Body Warm U... (Always warm up before any workout)
Today’s Optional Add-on Workout: • 20 Minute Glute Workou...
20 Minute Stretch and Relax: • UNWIND 20 Min Full Bod...
IRON Series Playlist: • IRON Series
IRON Series Calendar: carolinegirvan.com/IRON-Serie...
My Website: carolinegirvan.com
Caroline Girvan Community: / carolinegirvan
Instagram: / carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: • Ab / Core Workouts
Cardio Workouts: • Cardio
HIIT Workouts: • HIIT Workouts
……………………………………………………………
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. - Sport
My glutes have now their own glutes.
I just want to take a moment and appreciate what caroline is doing for uss. Making these videos putting so much effort and experience to itt . I really appreciate what you are doing for us caroline, sending lots of love , blessings and positivity to you and your family. As a high school student who always struggled with body image issues, your workouts helped me to look better and feel confident, with hectic study schedule it sometimes get hard for me to workout but I always finish them anyway. And to anyone who's Startin new her workouts are as intense and might better than gym ones so join her challenges without any hesitation. Once again thank you very very much caroline . Hope you channel grows more and gets the love it deserves ❤❤
Beautifully written! 😍
Hi Mani...that’s a really lovely comment....very well said! You write lovely...and very true words about Caroline! And I am so happy that you are feeling happier and more confidence! Remember confidence and a positive attitude to life come from within yourself not from what you feel others think! You should feel so proud of yourself in what you are achieving! Combining these workouts with your hectic study schedule is brilliant! You are a star! Hope you have a lovely day! Matthew
@@matthewalmond8274 thank you so much for your positive words Matthew. Sending positivity and best wishes your way ✨ ❤.
@@cherry_bomb223 Thank you, Mani, for your kind words!
There is nothing cookie cutter about Caroline's workouts. I appreciate her attention to detail
Everyone can see the definition in my arms and upper body. Thanks Caro
To be honest this was one of the hardest glutes workout I’ve ever done. The intensity depends on how you push against that band and how you focus on the mind muscle connection. This one is a gem.
Hi Aurelie...so true...definitely a gem!! And you are so correct...just pushing that bit harder against the band makes it so much more intense! So glad you’ve had a great workout...enjoy your active rest day! Matthew
@@matthewalmond8274 thanks a lot Matthew you too !!
The glue is killing me! Enjoy it 😂
I've always had a hard time sticking to exercise programs but this series hooked me immediately. I don't know how you cracked the code but now I actually miss working out on rest days. Thanks so much for creating this!
I don't have legs anymore. I have spaghetti noddles. Thank you @CarolineGirvan your series are truly life-changing. I am thankful I found you. Way to be stronger and feel good. You are amazing!!!
Those x1 leg hip thrusts get me every time. I really felt that in my glutes and hamstrings. Thanks Caroline - I woke up feeling sluggish and now I feel great!
They never seem to get easier, do they?
They are so challenging! 😁
It’s time to get our glute bands out again! The superset formula today is going to make thus hard...and that finisher looks superb! What a brilliant workout we have to look forward to once again! Thank you so much Caroline! Enjoy the burn everyone and have a great active rest day! I’ll be walking the next section of the Ridgeway National Trail as it’s going to be sunny again! Matthew
Yay you're such a sport Matthew .. Whosoever you hangout with is lucky !! People around me aren't at all interested in all this 🙄 and I can't go alone as I don't find it safe enough
Hey Matthew I'm excited to see your active rest day walk tomorrow! Hopefully the glutes won't be in the same shape as my hamstrings after I annihilated them on Monday. Oh well, its the 🍑 turn! 🤞🏾 😆 Have fun, I know you will! 🏃♂️💨 Go Matthew!
@@Maryam-sr7pb it's incredible to see a change in some of our friends attitude towards us when we discover something we are passionate about. Do what you love ❤️
Absolutely a perfect burner ❤️🔥 longer duration sets always increase the intensity. Very excited for the variation in this workout 😍 lunges, hip thrusts, squats and lateral walks, perfect combination in a glute day. Hope you have a lovely workout and enjoy your walk!
Enjoy your walk Matthew! I’m sure it will feel great after this tough workout 🙂
Second round and so happy to do Iron again. It gives me great hope for the future as I Build one day at a time. Health is wealth. Life is good. Thank you Caroline. I appreciate your outstanding programs and the encouraging community following you. You are changing lives.
Well I'm not a huge fan of hip thrusts but I do get the importance of this exercise so I'll give it my all!
This is gonna be very challenging... LET'S GO
I'm not particularly fond of hip thrusts neither mainly becuase they always bring me close to tears 😣 but the feeling afterwards is quite unbeatable I think... knowing that you have given all you've got for something you're not particular fond of 🔥Have a great workout & great day!
Hi Manvi, the exercises you prefer the least are the most effective! Do your best and this is what matters, I know you will smash this 😊
Hi Manvi...I know that you always give these workouts your all...i bet you’ll smash those hip thrusts today! Have fun! Matthew
Me neither Manvi !! Let's crush this albeit begrudgingly 💪
Glute day, this is gonna be fun!! The intensity completely depends on YOU. I always find myself battling against that band whether at the top, middle or bottom of the movement. Let’s make this as challenging as we can!! Hips up, knees out, push through that band and feel those muscles work really hard.
Morning Devansh.. you really made me smile because I found myself in that “band” situation many times..😁
Looking forward fot this one right after work..
Enjoy.. have fun.. happy Thursday😃
Really can't wait to get this one done and now I know how I'm going to go about this workout... knowing there's bodyweight exercises I will use a weight that would seem light for me in order to not pre-exhaust the glutes going into the bodyweight movements 😅
Oh yes .. The band is my enemy... I love the way my glutes burn but the band always pinches me in some manner or leaves its design ..
Yes! This is gonna be fun! I love how Caroline gives us helpful tips during the exercises..the reminder to keep the knees pushed out is so important. They naturally want to go in!😂 But if you do it right.. you’ll know it!☺️
Good morning Devansh and all girvanators. My nightly check in. I struggle with the band, ball and weights 😃 working my glutes is not my fav but I'll be there giving it my all. 😴 time for me
OMG! I ABSOLUTELY LOVED THIS WORKOUT! I feel so incredibly amazing and ready to take over the world. THANK YOU SUPERSTAR CAROLINE!!!!!
I made the ever so silly mistake of performing this workout after the iron series shoulder workout! So now my arms are weak and raising my legs isn’t an option! Thanks Caroline!😂
Just finished this and added on one of your oldest videos : 20 min lunges & abs with the 3 min Plank. You grow up so much, everything is changed, improved but your smile is the same, charming as always. My/our Muse, Caroline
Hi Luis...I just love Caroline's early videos! They are so nostalgic! And the one you did today sounds great...I remember the month when we did plank add on every day! Hope you are having a happy day! Matthew
Wow...that finisher was incredible, my glutes were on fire!!! What a wonderful glute workout, loved every second of it! Thank you, Caroline, for an amazing day! Wishing you all a wonderful day and workout!
oooh. Is anyone else noticing Caroline's logo on the dumbbells? Loved this workout! Thanks Caroline!
I used my heavy band for a few sets and what a difference!! Just remember, when it starts to feel a slight bit easier for you, just up your resistance/weights and you will instantly fee l the muscle fatigue set in. 🔥
Hi Janet...so true...and like you I think it's the resistance band that makes all the difference! What a fantastic burn! So g;ad you enjoyed the workout today! Matthew
@@matthewalmond8274 absolutely!!! Glad you enjoyed it also.
Yes definitely, I upped my weights today and really felt it!
One of my favourite glute days ever. Loved the variety and bringing out all the equipment. Bar, DB, yoga block, band, and then the ankle weights in the add-on, not to mention just body weight of course. Nice break for the grip too to go from one to the other. I enjoy doing the BW rear stepping lunges super slow for balance practice. Went heavier on hip thrusts today so by the time we got to the singe leg hip thrust pulses etc, I was really really feeling the burn. Had my doubts if I could manage the ankle weight add-on today! Definitely a day to repeat!
Hi Alison...wasn’t this such a brilliant workout as you say...like you I just loved the variety...so much to enjoy! And, as you say, what a great add on! Enjoy your active rest day and see you on Friday! Matthew
first time doing iron and i have to say this is one of my fav workouts so far from this series, my legs feel amazing. Thank you Caroline ❤
No better way to start off a Wednesday than with a solid glute workout! Super excited for this one, let’s go! 💪🏻
Hey Tanja, this is my favorite part of every week because I struggle to produce power in the glute for some reason its very challenging. Hope you enjoy this one! Well done on all your hard work that brought you to this point!! 💪🏾 ❤️
Such true words! I just love my Wednesday glute burn and today’s was just superb! I loved the hip thrust variations...especially the one leg ones...and the starter and finisher were brilliant! You’ll have a great workout today I’m sure! Have fun! Matthew
@@kylefreestyle Morning Kyle...I’m sure you’ll smash this when you do it...but you are right...glute exercises can be very demanding! Hope you have a great day...and enjoy your active rest day! I’m planning the next day of my long distance walk!
@@matthewalmond8274 the single leg lifts were exactly what I needed! Have a great day!! Looking forward to your walk tomorrow! 🙏🏾
Oh my glutes!
What a session! The supersets were great but so tiring!
It's a sunny day here in Belgium so I'm going to go for a walk after this session.
Have a nice day! Enjoy your day off tomorrow!
That finisher was pure fire!! When the banded squats came, didn’t expect the burn and pain. Body weight exercises are almost as more challenging for me, then adding weight to them.🔥🔥🔥
Amazing! I needed that one so badly…wow…I was able to go up to a 25 pound dumbbell…on the hip thrusts…yea…hallelujah! Thank you, Caroline…🤍
I love this workout. I return to it again and again when I want to get an extra glute day in. I especially love the glute activation in the beginning and the finisher.
Love the blend of traditional moves along with new ones! The lateral arm arc and around the world's from yesterday were brand new for me. Thank you for keeping the workouts interesting by sharing new moves! Love it!!!
My dear lord almost died today
Holy moly…this was an incredible glute workout. My quads and hamstrings were also feeling the love but I have not been pushing myself as hard as I could in the past with my glutes because that burn 🔥 was intense
Loved the burn today🔥Used 28kg for sumo, 15 kgs for lunges and 41 kg barbell for the hip thrusts 💪🏼
Hi everyone, it’s been a great week so far. Love this series. I especially enjoyed yesterday’s upper body session. Thank you so much Caroline. Have a great session everyone. Let’s go!!!
Absolutely agreed with you Debra! Somehow magically during the Iron Series I feel stronger and can do a lot more/lift heavier/doing more triceps dips without complaints/can push more with less rest. I absolutely love the Iron Series. Keep going 🙌🏼
Hi Debra, every workout in this iron series so far has been delightful, short and effective showing us how to use our time wisely within 30 minutes! Have a lovely workout 😍
Hi Debra...yes what a great week so far...and you will just love today’s glutes workout! What a burner...I just loved it...especially the finisher and single leg hip thrusts! Have a great workout today! Matthew
@@Connie700 That’s brilliant to read, Connie! You are doing fantastically!
@@yasminealhalaby7118 Morning Yasmine...very true words! I know you are enjoying this series as much as I am...and you are smashing these workouts every single day! Well done!
I’m half way through this series and already planning to start it all over again when I finish. I’m a little obsessed if truth be told. 💪
I’ve bailed out last time at the one leg hip thrusts. This second round I stuck till the finish.
Oh My Goodness! My glutes are on fire! When I think there couldn't be any more moves, there they come, again and again. I took a breath when I saw DONE! 😅 Thanks Caroline for another body workout, loving it. Used 15kg for all my moves today. Roll on Day 19! 💪🏾 ❤️
Glutes day is always the one that challenges me most!! Those body weight exercises were by no means easy. The band finisher at the end was the perfect finisher too! Good luck to walking today 🤣 Thank you Caroline, this one is definitely one of my favourites!! Have a lovely day everyone 😊
I agree that the body weight exercises can be as hard as you make them. If you really focus during the exercise you work on your weaknesses that you don't recognize when just lifting heavy.
Thanks for recognizing this and focusing on all aspects of our fitness. Not many trainers do that.
I find today's glute workout to be tough! I wasn't feeling of doing the add-on but I pushed myself and managed to finish it with 3lbs ×2 dumbbells tightened them up around my ankles lol! Great job everyone on completing day 18 of IRON Series 👏
Hi Inanna...well done...and well done on doing the add on too! I love the inventiveness of your ankle weights! Hope you have a great active rest day! See you on Friday! Matthew
@@matthewalmond8274 Thank you so much Matthew and well done for you as well! Honestly, I can't afford new workout equipment maybe until September so I try to use what I have and it works. Have an awesome rest day and see you on Friday!
Love the glute workout feeling the burn and loving it. Those hip thrust with the band had my legs shaking 😅 what a feeling! I had so much fun.😊😍
WOW. What a fun and challenging workout! I don't think I'll be able to sit tomorrow! 😂💪🏼 Anyone else feel the same? Thank you so much, Caroline!
Hi Chiara...wasn't that another brilliant session! So glad you enjoyed it...I certainly felt the burn too!! Have a lovely day! Matthew
I just want you to know that you're my inspiration. I would like to have your physique but more importantly, I want to be as strong as you. I hope you continue these as I always follow your upper body workouts everyday. I recently started working out again after stopping for almost a year and let me tell you, it is very real what they say that if you don't use it, you lose it. Stay fit and healthy everyone!
My hip is on fire!🔥🔥🔥This is the best home glute workout I've ever done. Everyone has to try it or I'll be sad！！👿
This one was tough. I loved it though. I done bridges instead of thrusts today. I love it when the bridges/thrusts are split up with other exercises in between. Thanks Caroline
I love the glute band workouts as I really feel the after effects. I do think I need a tighter band as the one I have is extra heavy but I seem to have outgrown it thanks to you Caroline
Hi Elaine...yes I loved this one too! Do you have one of the small loop fabric bands like Caroline's? I just love mine...for these glute exercises it is just superb. But you are right that it does get more stretchy after a while. You can get a band like Caroline's from her Amazon store. So glad you enjoyed the workout and hope you are having a great day! Matthew
I'm not a leg girl and I hate Bridges, but I loved that and I love the way I feel right now after stretching! Thank you, Caroline x
This was a great, difficult, challenging, sweat and good pain feeling workout. Loved it. Thank you once again Caroline for motivating and teaching us through obtaining wonderful results
thank you so much for these videos. As a SHM its difficult to go to the gym, so having your at home workouts help me achieve my fittness goals. i feel great!
Glutes are always challenging, the BURN! lol What a great workout. Thank you so much for spoiling us with your amazing training. Thank you!!!
This was challenging but felt so good! By the finisher my glutes were so beat. This is definitely a saver for doing again.
This Glute Sesh is FIRE 🔥! Relentless..Burn gets more and more intense. Feels So Good! Finisher was Superb! Loved it. Would def revisit this. Enjoyed it a lot also did the 20min. Glute wo w/ Ankle weights add-on.
Thanks Caroline! ❤️
Happy Wednesday!
Hi Trish...sounds like you've had a great workout! I loved it too...and like you I did the add on too which I loved! Hope you are having a happy day! Matthew
@@matthewalmond8274 Hi Matthew. Yep, enjoyed it a lot. Time flew. Going to have a good active rest day after working hard today. Great day to you and actv rest day! 😊
Glutes on fire . Day 18 done . Lovely workout Caroline .
This and the addon together was intense😆 I've always had trouble connecting to my glutes, but Caroline's workouts are changing that - now I even feel my weaker right glute working!
Caroline is a great inspiration I love her videos and how she has so many variations of exercises you’ll never get board !!!
OMG I love your workouts. I have not done 1 that I haven't Liked (and I've done alot!!) so thank you
I have done so many CZcams workout videos over the last 2 years since I began my health journey and none have left me feeling this good! I was looking for something that would challenge me. I loved the details added. THANK YOU!!
This is the second time I am doing the IRON, and Day 18 is definitely my favourite among all the glutes workouts of the series. Thank you, Caroline! Your videos are the best in terms of strength training here on CZcams!
Oh JUST AWESOMENESS!!! LOVE the combo of everything! Methodology!💯💕🙏🤸🤸🤸
Thank you, Coach Caroline 🌞🏋
Waooo!! I just loved this one!! 😍😍😍 I could feel all my muscles working👍👍 This iron series is just AMAZING💙💙💙
Still a day behind on all these workouts, but feel like we are all still in this together! Really enjoyed this.
Absolutely loved today’s workout. My glutes were on 🔥 and heart rate was up. Thank you Caroline!
Yesterday I was tired, I could have put my head on my desk and dozed off at any moment yesterday afternoon, and the thought of having to do this workout when I arrived home made me feel quite grumpy! I tried very hard to talk myself out of it and swap out my rest day.....but, I forced myself to get my gym kit on. I'm not going to lie, I hated it, and I may have sworn a few times when my glutes were on fire. I did it though, and of course, I forgave you for the pain, Caroline, as you smiled at me through the camera and looked as though you were also struggling at times! And today? Today I am really glad that I made it through the glutes session (almost smug actually) and am looking forward to following your stretch video this evening. Thank you for helping me to keep on keeping on :)
I am definitely going to feel this tomorrow! Thank you Caroline for the glutes workout which I neglected for fear of having a big butt! But being a runner made me understand that it is necessary esp when I got injured! So thank you thank you, I am amazed that I get to lift 25kg. This is all thanks to you I feel stronger than ever!
25 kg/ 15kg done. Unfortunately, no 30kg in the gym. :-(
Hey Peach you are so strong!! Keep going!! 🍑
Wow Peach. Great weights💪💪 loved this session but was ouch😱 those glutes hurt like hell. Add done too so that finished me off. More glutes with ankle weights. Enjoy active rest day🙂
Morning Peach...yes I’m sure I’ll feel this tomorrow too...especially after doing the add on! As you rightly say strong glutes are so important for running...especially going uphill! I just love working glutes! Your weights are super impressive! You have become so strong! Hope you have a lovely day! Matthew
This week we have been so blessed with two lower body days... Loving the format of these workouts, I'm used to doing multiple muscle groups per day when I'm in the gym and these supersets/staples have been very welcomed and very delicious! Caroline, you never cease to amaze me with your creativity!!! ❤️ 🙌🏾
Well said Kyle. You will have fun and pain with this😜😜 try do add on too. Enjoy👍
All weeks in Iron has two lower body workouts. Mondays and Wednesdays. 😁 Incidentally they have two upper body workouts too, Tuesdays and Sundays. 😉
So true, Kyle! Fantastic to have two days for glutes and hamstrings thus week! I’ve loved it...and today’s workout was just superb! So very true about Caroline’s creativity! Isn’t she such a star! Have a lovely day! Matthew
Hi Kyle, your comments always hit the spot! My favourite workouts are full body workouts though, I love to train all muscle groups. So I'm already looking forward to Friday, but today first GLUTES. Have a great day!!! Elli
@@soleil0812Elli Eli isn't it incredible to feel the muscles get the wake up call of their lives everyday with Caroline's help! This was fun exacting except the single leg lift was super tough!! 🥵
Thank you for the great glutes workouts, Caroline you really don't know how you change my life and help me to continue.
My new favorite glute workout. The finisher was a great glute thigh burnout.
The band, block, weights & Mat are ready! Let’s go!! Thanks for the upload Caroline & all the suggestions, guidance & best practise it’s really helping me get the most out of all the exercises especially the form 🔥😁 ☕️
Well done Tony hope you were on fire with this🔥🔥 it Def got those glutes working. Pushing again the band and concentrating on tightening the glutes made it unreal. Add on done too. Glutes with ankle weights. Found that harder today 🥵
I used to hate glute day and leg day for that matter, but I am beginning to love them along with hopefully improving my strength and toning those muscles. Thank you so much Caroline for these bloody fantastic workouts.
Love the use of bands!
The activation started it up and the thrusts burned it up what a great mix Caroline thank you so much!!
Let's get the glutes Girvanators❤️🍑🔥🔥
The reason why Caroline’s workouts are so brutal is that she focuses on metabolic stress; she uses various techniques (short rest periods, glute band, pulses) to flood the glutes with as much lactic acid as possible! The resulting burn is *torturously* intense… our glutes will be screaming for mercy, but it’s pushing as hard as we can at this point that will tear the muscle fibres apart and allow them over time to regrow bigger and stronger! 🔥💪🏼👍🏼
I’m personally going to hold off on hip thrusts until I see a physiotherapist tomorrow to assess what’s going on with my back… everyone else, enjoy the burn! 🔥❤️
Well done you! I’m not a hip thrust fan. I know they are supposedly one of the best gluten exercises but my back does not agree. I have had spinal surgery so may be too wary but when Caroline does them I’ll do an alternative exercise 🦵🏻
This was very powerful and intense as i was still sore from Monday! Loved it, Caroline has made me fall in love with glutes workouts 🙂👍
Hi Sana...me too! I just love Caroline’s glutes days...and this one was superb! Enjoy your active rest day and see you on Friday!
thank you Caroline! 💕💪✅
Absolutely loved upper body workout yesterday!!I l enjoyed doing those Lateral to frontal arc raises for the first time.. Each and every workout of Caroline is unique and great learning experience and always a fun that I look forward to!! Looking forward to do glutes workout today.. I am sure as always this is going to be a killer session with such a brilliant planning!! Thank you so much Caroline for everything that you do for us!! You are truly an angel!! Lots of love ❤ Have a wonderful day Caroline and everyone!!
Hailing all the way from Trinidad 🇹🇹. Mother of one, these are the best best best best CZcams exercise videos of all time you feel so refreshed when you are finish and you feel them working. Love how she takes the time to explain the exercises and gives you tips. Caroline is the best!!❤
My fave day of the week throughout Iron. Loved it....combined with the add on which felt extra intense ⭐️⭐️⭐️⭐️⭐️
Morning Nicola,..I just loved this one too...especially the single leg hip thrusts and the finisher! What a great way to round off the workout! I really enjoyed the add on too...wasn’t it a fantastic way to finish off the glutes! Hope you have a great day ahead! Matthew
Loved this one! I'm a distance runner who hates strength training as a rule, but I'm really enjoying how you run these. No talk throughout. Clear font so I can see what's next from across the room and seeing that you're not having the easiest time of it either. Thanks Caroline!!
I love ❤️ you thank you for giving us so much motivation. Love ur iron series ❤️💕🔥
Hi Navdeep...is glad you are enjoying this series...hope you have a great workout today! Matthew
Yesterday I managed to complete the dips always for 30 seconds and without substitutions with the alternatives proposed ... I'm really happy! And I'm even more for today's training 😍
Hi Alessia...that is fantastic...you have done so well! Dips are hard...and doing them repeatedly for 30 seconds is fantastic! You are becoming so strong and you should feel really proud!
@@matthewalmond8274 oooh thanks 🥺❤️ I am!
Brilliant to read Alessia!! I just love those wins!! Way to go Alessia!! Triceps stronger!👊🏼🤩
@@CarolineGirvan ❤️❤️❤️❤️
This was killer! Third round of iron and definitely one of my favorite workouts!
Thanks Caroline for all your hard work. creating these awesome programs! 😇
My hamstrings hurt 😞.. Haven't fully recovered from mondays workout 😂 but let's go .. will do this after a few hours 💪🏻
Hi Maryam, me too!!! We keep going regardless, this is what makes us stronger 💪 have a wonderful workout
Maryam... it's going to take time for the body to adapt to this level of work I'm afraid you just gotta take it easy today and listen to your body. By all means do it on another day when you feel more comfortable ❤️
Hi Maryam, me too! For Hamstring Monday I must have done it wrong somehow. My glutes are still kind of sore today. But to hell they are! I will push through this day 18 like you all will! Enjoy this workout 👍🏼🙌🏼💪🏼. We got this.
Yes..Me too! Hammies still quite sore today but We've GOT this! Enjoy the glute burn Maryam! 😊
@@yasminealhalaby7118 absolutely 🙌🏼 we will keep going regardless of the sore body. We’ve got this and that’s because we keep pushing that we get stronger together!
I appreciate you so much Caroline. That glutes work out was awesome my glutes are still on fire. Good job
Caroline your workouts make me stronger everyday. I always look forward to the next workout even after I am warm down from the completed workout. Thank you so much for being so giving and caring for your virtual class. ❤️🙌
This workout format again nailed it; especially the Elevated Lunges & Bodyweight fwd Lean Hand Tap superset, followed by the Dumbbell Rear Step Lunges & Bodyweight superset. Great workout including the add-on, brilliant. Thanks, Caroline!
I hope you know how happy and motivated we are to work with you Caroline 🏋️♀️
Lovely comment, Luminita...very well said! You have a very lovely name, by the Way!
Oh My Goodness Caroline!!! That one was tough, but the add on after was brutal!!!😄 My glutes were on fire after the iron finisher, but totally🔥🔥🔥after the add on. You rock👊😉 Have a great active /rest day everyone tomorrow!!!
Hi Alexander...yes wasn't that add on just so brilliant! I loved it! Like you I did the add on too and then my glutes felt so well worked! Hope you are having a great day! Matthew
Yeah Matthew!!! The glutes were on fire!!! Thanks!!! Have a great afternoon too!!! See you on Friday😄
This one was so hard it was emotional at the end! I love when I push myself and don’t give up! Love your workouts! Thank you so much!
Amazing! the amount of power I felt when doing body weight only after weights makes me feel like I can conquer the world!
I love everything Caroline creates for us …. But so far these series are my fave… tkuuuu Caroline you’re the best!!!
Thank you for these 30-40 min videos full of power! I don’t always have an hour so I appreciate the shorter videos that still pack punch!
On the last exercise of the finisher I did my fast walks to the speed of the music and I felt like a dancing crab 🦀😂❤
I used 40 and 30 lbs throughout. It was such a great burn! I enjoyed the variety.
All jokes aside. THIS is the most amazing and demanding glute workout in the iron series so far!! I loved it and I usually detest glute specific workout but I kinda start loving them (just a little bit). I was able to use the heaviest weight I ever used and I am beyond excited that Caroline and her wonderful programms helps us grow strengh and confidence and feel powerful 💕
Hello Evelyn! So pleased you loved it too.. and by the sounds of it you found it as intense as I did! Way to go Evelyn!👊🏼🤩
Caroline's creativity never ceases to amaze me and today is no exception. This is going to be a peach 🍑 of a glute workout with so much burn 🔥🔥 and so much verity packed into 30 minutes. Thank 🙌 you.
Time to get started with the mind muscle connection to activate the this major muscle to the MAXimus 😁👍. Ready to lift 😁👍👋.
So true Philippa how Caroline comes up with the workouts is genius. Enjoy the workout 😊
Caroline just seems to go from strength to strength Philippa. There was a lot of fire there today. The 🔥🔥 was unreal. Finisher was torture esp into the squats. Went on to do add on glutes with ankle weights so that finished me. Glutes well worked. Have a great active rest day.
Hi Dear Philippa, enjoy this great GLUTES training and the burn! Ready to lift!!!
@@jennyfrost2657 Hi Jenny. The finisher just about killed my glutes!! 🥴🥵. Excellent workout 🙂. Hope you enjoyed it.
@@annereidy515 Oh my goodness Anne adding the add on would definitely leave you with a butt on fire 🔥 🤣🤣. The finisher as you mentioned was the icing on the cake for sure 💥🔥. I was a coward and did an abs workout from 2021 then some yoga. I need to do the Friday full body workout from last week so very active for me. Have a super day tomorrow 😊👍
I love this series! I always wave back at you at the end of the workout.
WOW!!! I am in awe of this program!!! What an amazing workout for the glutes!!! VERY challenging!!!❤️❤️💛💛
Day 18 done. Today I used 15 lbs dumbbells 🎉
Feb 8 2023. Day 18 done. Today I used 23 and 15 lbs dumbbells ❤
I loved everything!!! Bodyweight exercises help us to really connect muscle and mind. Thanks Caroline ✨💕🥰
Absolutely loved this workout, my glutes are on fire. The finisher was an absolute killer. I’m definitely going to feel it tomorrow
Hi Natalie...wasn't that finisher just superb! So glad you enjoyed the workout! I loved it! Hope you are having a happy day! Matthew
Looking like this week is going to be my favourite! Loved Monday and Tuesday and can't wait to do this one this evening! Going to try with 30kg but will see how I get on! This series has really made me think about the muscles I am using and not rushing through each rep! I have been doing the optional ad ons too so feeling super strong! Thank you Caroline 😊
Morning Dani...hasn’t thus been a great week! You’ll love today’s workout...and the add on is brilliant and will really make you feel so strong when you finish! Have a lovely day! Matthew
@@matthewalmond8274 glad you enjoyed it Matthew, hope you are having a lovely day.
@@matthewalmond8274 glad you enjoyed it Matthew, hope you are having a lovely day.
Definitely started the day with a burn 🔥 loved the variation on this glute workout & am always amazed how much you feel the glutes on the body weight exercises following the band or dumbbell! Thank you for the really helpful advice at the start of these workouts it helps so much to visualise the muscle working! Have a great day everyone 😀
Hi Hannah...wasn’t thus another fantastic glutes session! I loved those bodyweight moves at the end...the single leg hip thrusts and the finisher just burned! I dud the add on too...now my muscles feel very well worked! Hope you have a lovely day! Matthew
@@matthewalmond8274 wow! Well done with the add on! My glutes were done! No more for me! 🤣 Was a great workout! This will do wonders for your running 😀
@@hannahbrown5965 Yes..so true...glute workouts are so important for running and walking...especially going uphill!!
The entire Glutes got a good burn with this superset intense workout. I used my band and a 30kg Kettlebell for the sumos and Hip-Thrusts, and 2x15kg dumbells for the rest. Added Weekle pulseQuads with 2x15kg Dumbbells. I loved this combo today. 💖💥
Good morning team CG , let' s have a nice glutes day ! Thank you Caroline! 💛🤍
Morning Ilse...I really loved today’s glutes session and I’m sure you’ll love it too! Hope you have a great active rest day...do you have anything planned? I’m doing the next day of my long distance walk along the Ridgeway path! It looks like it will be another sunny day! Matthew
@@matthewalmond8274 Hy Matthew, well done! I can hardly wait to do it! Tomorrow it is Taekwon-do time ... I wish you a lovely day! And tomorrow a nice walk🌞
Hallo liebe Ilse!!!! Endlich finde ich Dich hier!!! Hatte aber durch etwas Urlaub und viel Arbeit im Büro kaum Zeit zum Lesen und Schreiben. Ich hoffe es geht Dir gut! Ich schaffe es leider nicht, jedes IRON workout zu trainieren, ich schaue immer, was am besten zeitlich passt. Morgen wünsche ich Dir viel Spaß beim Taekwon-do!!! LG Elli
@@soleil0812Elli hallo liebe Elli🤩 schön von dir zu hören!! Hoffe die Arbeit wird weniger bei dir. Ich mache auch nicht jeden Tag die Serie. Heute hole ich von gestern nach. Es macht nach wie vor Spaß💪💪🤓 Aber ich schreibe nur selten rein. Wünschen Fir einen schönen Tag 🌞🌸🌼😍
@@ilsekast6000 genau wie bei mir! LG und bis bald mal 😘
Day 18 done! 🤩 Those single leg hip trusts where hardest to me. Thanks an amazing workout Caroline! ❤