1 Hour GLUTES & LOWER ABS WORKOUT at Home | Day Three of Five

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

[@brahminchuck]

Sissssss I’ve been looking for an hour long floor ab workout for ages. You just saved me from quarantine obesity

[@CarolineGirvan]

Excellent!! I hope you enjoy!! I have many other mat workouts in playlist section!💓

[@Cynthia_Bae]

me too

[@raindrops7652]

HELP ME TOO 😂💀

[@JazmineBJohnson]

Same haha

[@sigalabergel8888]

😂

[@loritaylor7527]

I love her videos. The clock instead of counting works. Also, she doesn't talk. They are tough. The arms exercises rock

[@craigsilver9]

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

[@shannonstirling8437]

Wow thats incredible! Thank you so much for sharing this with all of us!!! And keep up the brilliant work, really inspirational!

[@flurblewibble7735]

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 KZbin 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.

[@CarolineGirvan]

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 !💓

[@jenifersanchez5328]

Yes I agree, the single leg on the couch exercise was amazingly painful but I loved it!

[@lisajaynedear5447]

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 💪

[@CarolineGirvan]

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! 💓

[@catalinatimcu7697]

@@CarolineGirvan o

[@MakalaDiggs]

The combination of Glutes and Abs is my favorite. This was an awesome workout

[@abbollips]

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!

[@lisafrancis8468]

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🙌

[@CarolineGirvan]

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

[@lisafrancis8468]

@@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 👍💖💗

[@nadinesa3ed196]

I couldn't imagine my journey without you.

[@arieljaworski8116]

Thank you for your generosity in sharing these amazing workouts and supporting all of us, you are such a lovely lady!

[@venisshaachenduru5678]

You deserve more subsribers. Like literally. This workout both kicked my ass and my belly fat away. Love it.

[@joselasanchez9211]

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

[@CarolineGirvan]

Thank you Josela!! I’m struggling with you trust me!! Sooooo girl!! Cx

[@specialsasha6506]

God bless u always. U dunno how many lives have u helped ❤️

[@slw2705]

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. ❤️

[@loveveganliving2468]

Amazing! And so motivating! Thank you once again! 🔥❤️

[@ImBibaBob]

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

[@Jen-il3cd]

Looks great as always!!looking forward to this!love the outfit ❤️

[@zlatajankovic4004]

Absolutely phenomenal work out! Thanks Caroline!

[@Karabana01]

Really enjoyed this one, thank you for challenging yet doable 1 hour workouts! 👊🏼

[@sofiahazima2556]

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

[@pearledibam3258]

Thank you Caroline for your amazing fitness videos. I love the variety and innovation in your routine

[@lorenadumitrache7502]

Amazing workout! I Absolutely love it!

[@zahrazarrini8018]

I'm about to cry 😂😂 31:52 update: Finished,no crying.I'm so happy thank you so much. best home workouts on youtube

[@ellajob.7059]

Well done!

[@brioche8123]

I love the rush of accomplishment I get after completing a workout. It’s a great mood booster

[@CarolineGirvan]

Yes definitely! The feeling after a workout is one you can’t gain easily anywhere else! Cx

[@saraitorres1040]

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.

[@fran3831]

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❤️

[@quade41]

I'm living in Vietnam now teaching English and doing your workouts in my apartment during lockdown. I'm definitely feeling the burn!!🔥🔥✊

[@souphanithphaengmala5682]

omg...... the lunge workout is burning so insane, but it was so amazing that I can finish it. Thanks for providing this awesome workout.

[@roemre]

Your channel is the TRUTH!

[@monpederson]

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 💪🌹💖

[@emmawoulfe2804]

Killer of a workout! Thanks Caroline! 😊 xx

[@brettneyp]

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!

[@drlwanga]

You have such a lovely smile Caroline. Thanks for sharing your workouts!!!

[@pamelamacadam988]

🔥🔥 great bodyweight workout! Loved it!! Loving the 1hr challenge series!

[@nextphaseconsciencemedia8654]

Such an awesome set of exercises! Thank you

[@aroojsa3170]

Caroline this is something we’ve been waiting for soooooo long! Thanks.

[@MademoiselleRuta]

This was awesome. Exactly what I was looking for today.

[@LinhNguyen-rs5nr]

Thank you so much, Caroline!

[@marry1062]

Amazing workout! Doable and very effective. Thank you so much!

[@user-pb8jh6tv4k]

Thank you!!Amazing workout!!!🌺🌺

[@soubang]

Needed a Low impact workout, and this delivered the perfect burn 🔥 lower body is screaming!! thanks Caroline!!

[@ruthfunesrojo6292]

Me encantan tus rutinas!!! Gracias

[@julietdanga9302]

On my third day of your home workouts...looking forward to completing the whole series. Thanks for sharing, Caroline! Juliet from the Philippines here :-)

[@ioanablaga6595]

Thank you. Awesome workout.

[@esthergomez448]

I love it, i manage to do the whole hour, great Caroline your great trainer have a beautiful day. 😍

[@sarinakalandarov2391]

You are amazing. Thank you for your magnificent talent.

[@redeemed5906]

Love this one Caroline!! Just what I needed for you lower back too

[@courtelyse7542]

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!

[@nicolemunguia4042]

I love the hour long workouts on different targeted areas each day! You're amazing. Keep the videos coming 💕

[@LauraGonzalez-tz7ux]

Amazing!!!! Thank you!!!! The best!!!!

[@mariefritzke9851]

Merci beaucoup Caroline !

[@mariasalamon1019]

Looks amazing looking forward to do this one💪🏻💪🏻 thank you have a fantastic day 💪🏻💪🏻💪🏻💪🏻😘

[@JohnLastName]

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.

[@euniceobi6477]

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 🤗

[@soapandshenanigans]

my friend told me about these workouts, i just finished day 2. i love them! thank you!

[@nogagroboy8881]

It was amazing!!!!!!! You are amazing!! Thank you so much!! I really enjoyed it.

[@asl-adn5803]

Thx 😊 I loved everything, also the music 🎶

[@danielachillemi9908]

Thanks for your videos. I do your trainings every day. Amazing improvements.

[@andreeatanase3734]

Simply love it! ❤ thank you Caroline, keep it up! you're the best😁😁👌 💪💪

[@marianastegmann4613]

I love coming back and doing this one over again every once in a while !

[@hypnoalpa]

Always fall short of words, no jumping.. And yet such effective workouts, they just hit the spot..

[@valerielynnann]

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

[@lupitacalderon8082]

Super workout really beneficial for us. Thanks Caroline :)

[@claravalera4326]

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! 👍🏻👍🏻👍🏻👏👏👏👏😊😀

[@katiabekauri6178]

Amazing!!!!!!! Thank you again and again my dear. You are absolutely perfect!💕👏🌈

[@judibaldock7378]

OMG love this session …..it’s one of the best for results 🤩

[@moca7127]

Favorite workout ❤︎❤︎❤︎ Thank you‼︎

[@christinekirima6022]

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!

[@penguineeee6440]

Lol I struggled with all of it

[@celinhaoliveira8652]

Muito bom esse treino, amei

[@boryanabalcheva5807]

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

[@izabelasz1430]

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! 💟

[@IlanitAvi]

Best workout ever! I’m new at your channel and OMG ! Amazing workouts. I do different workout everyday. Tnx!

[@anettekubal9126]

Super!! I like sooo much 😍❤❤ thank you!! 😍😍🙏

[@shannellmcdonough254]

Killer workout, I added bands to all of the leg exercises to intensify!!! Thank you!!!

[@CarolineGirvan]

Brilliant Shannell!! Go girl!! Cx

[@kellywhitworth]

love your work xo love your bulgarian challenges!!!

[@selinkose7063]

I do everyday with you on here . I am grateful

[@panaddafielding4287]

Ooh 😲 wow I just had done this workout just finished right now absolutely it burns 🥵 out heat sticky of sweating 😅🥰❤️💕🥵🦵💪🦵💪👄👄👄

[@joannamylne2289]

I never normally feel my hamstrings when working out but I really did in this session! 👍🏻

[@CarolineGirvan]

Hello Joanna! Yes me too! When it came to the foot on chair single leg bridges my hamstrings nearly stopped working!!😂well done!! 👏🏻👏🏻👏🏻cx

[@nandimwiyombella2656]

Did this yesterday ... leg work was a killer ...looking forward to day 4 today

[@matthewalmond4688]

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

[@CarolineGirvan]

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

[@bharathi151991]

@@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

[@matthewalmond4688]

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

[@jules6473]

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 :)

[@dreamxxjust]

Absolutely loved this work-out! Can't believe I did the whole thing haha. Really appreciate the cool down you do at the end of your videos. I always skip the cool down which is really bad, but doing it with you motivates me!

[@jeanettepennington406]

Hi thank you for your videos . I'v lost a lot of weight so I really need to tone my body up again

[@CarolineGirvan]

Awesome Juliette!! 💓💓💓💓

[@umeshkandpal8914]

Fantastic session❤

[@xxxautumnxxxrawr]

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.

[@Emily-yx6dc]

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 !!!

[@tiktokisland8]

I needed this, Thank you!

[@alvanmalekian7359]

Thanks for another great work out!

[@Oralmaxillofacial5]

When I want strong workout , you just come to my mind quickly!.. Thanks for amazing exercises 🔥❤️

[@amontaseri8222]

Great! I enjoyed a lotttt! Thanks a lot dear Caroline.

[@melindasastrohardjo8663]

I struggled through the last 15 minutes. But this was amazing. thank you for this !

[@so4392]

AMAZING!!!!!!!!!!!! thank you so much!!!!!!!

[@4nka295]

I LOVE YOUR TIPS!!!

[@itiscalledmusic]

with caroline time always flies by as if it's nothing!! i love it

[@ontuhossain4362]

You are the best. I did it. Thank you.

[@missorangeappled]

This was really fun and I did some new moves. Thanks for the challenge. xo From California! xo

[@uuffkkuu]

Tell me the truth! Will I be able to walk again? OMG! (Oh, my glutes!)

[@derfranz5770]

Hahaha yes you will! I needed three days after the „Day 1“ Workout to be able to properly walk again... Don’t worry, it will be much easier after the second or the third time doing these workouts! (I think... I hope.... I am almost pretty sure... 😳😬)

[@idis121]

😁is it better to have killer glutes or walking?

[@Giannah.marie.111]

Thank you 🙏

[@suzettewilson3650]

Best workout ever just finished

[@meenalshah2401]

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 ✨

[@maamesculinary5101]

You are a genius, all your workout plan for this week fits into mine. They are amazing, much love

[@CarolineGirvan]

Brilliant!! Enjoy!!! 💕cx

[@ellajo1209]

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. 👏

[@CarolineGirvan]

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

[@ellajo1209]

Caroline Girvan feeling great, thanks to you.

[@matthewalmond4688]

Hi Ella. Lovely comment...just what I feel about Caroline’s workouts and KZbin channel.

[@tinettedebeer8182]

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. 🙏🙏🙏