40 MINUTE GLUTE WORKOUT - Dumbbell + Band | Complex Series - Day 3

Glutes, glutes and more glutes!! ‘Mind to the muscle connection’ will be the focus in this 40 minute glute workout, performing each rep slow, controlled and to the maximum range of motion!

Consider having to pause a positive! If you are performing the reps with control, focus, really moving through the full range of movement available then you will absolutely need to pause at points!!

The timer will be set for 3 minutes per complex with 30 seconds rest between each complex!

For this glute isolation workout, you will need a pair of dumbbells, one heavier dumbbell, a kettlebell and you can use a barbell for hip thrusts if you have access!The dumbbell I am using is 25kg.

A chair or bench is required for the hip thrusts and Bulgarian lunges however you can perform lunges with both feet on the floor and instead of hip thrusts, you can perform bridges on the mat.

HIP THRUST x10
‘SLOW’ HIP THRUST x10

SEATED ABDUCTION x15
B/W HIP THRUST x15

SUMO SQUAT x10
1/2 REP x10
B/W 1/2 REP x10

FWD LEAN BULGARIAN LUNGE x15
REAR STEP LUNGE x15

FWD LEAN BULGARIAN LUNGE x15
REAR STEP LUNGE x15

SIDE LEG LIFT x10
CIRCLES x10
CIRCLES (switch direction) x10

SIDE LEG LIFT x10
CIRCLES x10
CIRCLES (switch direction) x10

DONKEY LIFT x10
PULSES x10

DONKEY LIFT x10 (switch side)
PULSES x10

SINGLE LEG BRIDGE x20
GLUTE BRIDGE JUMP x10 (alternative provided)

SINGLE LEG BRIDGE x20
GLUTE BRIDGE JUMP x10

Finishers!!

30/30….ABDUCTION COMBINATION!

UPRIGHT ABDUCTION
ON ELBOWS ABDUCTION
FLAT ABDUCTION
UPRIGHT ABDUCTION
ON ELBOWS ABDUCTION
FLAT ABDUCTION

20/20..

ABDUCTION BURNOUT!

PULSES!
HOLD!
PULSES!
HOLD!
FULL RANGE!

Oh yes! What a session!!

Control and range of motion is the key! Make the most out of every rep!!!

The slower the better!!

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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine:    • 5 Min Full Body Warm Up with Caroline...  

Here’s today’s optional add-on:    • 10 MIN AB COMPLEX | Total Abs Workout...  

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