30 Min LEGS AND GLUTES WORKOUT at Home | Ankle Weights Optional

Hello everyone!
This is a 30 minute follow along at home workout hitting the quads and hamstrings with focus on the glutes!
The exercises are each performed for 50 seconds with 10 seconds to get ready for next exercise. The workout is split into 3 parts. The first 10 minutes is on the mat with glute focused movements. During these exercises, try to control the movements, really squeeze the glutes at top of contraction and lower with control.
Following this, we will be standing for squats and lunges with some accessory work targeting the quads, hamstrings and different areas of the glutes. The last ten minutes is simply a repeat of the first ten minutes where you are on the mat for glute work. Again, try to focus on the squeeze at top and control throughout.
Balance is an important part of the standing exercises. Try to control the movements and lifts as best you can! This is challenging!
The exercises are as follows:
STRAIGHT LEG LIFT
STRAIGHT LEG LIFT
3 POINT CROSS OVER
3 POINT CROSS OVER
DONKEY KICK
DONKEY KICK
DONKEY KICK CROSS OVER
DONKEY KICK CROSS OVER
STRAIGHT LEG LIFT
STRAIGHT LEG LIFT
STANDING SIDE LIFT
STANDING SIDE LIFT
SQUAT TO SIDE LIFT
SQUAT TO LEG EXTENSION
CURTSEY TO SIDE LIFT
CURTSEY TO SIDE LIFT
LUNGE TO HAMSTRING CURL
LUNGE TO HAMSTRING CURL
REAR LEG LIFT
REAR LEG LIFT
STRAIGHT LEG LIFT
STRAIGHT LEG LIFT
3 POINT CROSS OVER
3 POINT CROSS OVER
DONKEY KICK
DONKEY KICK
DONKEY KICK CROSS OVER
DONKEY KICK CROSS OVER
STRAIGHT LEG LIFT
STRAIGHT LEG LIFT
I will be using ankle weights (2kg on each ankle) however this is completely optional to incorporate as an ankle weight workout.
I hope you enjoy this workout!
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

[@hio2100]

i am a 14yo teen recovering for anorexia. my doctor asked me to workout. he said it would help me. and, indeed, working out makes me feel so much better! the burning is therapeutic and doing this workout made my body look so much healthier! thank you for this!

[@lisakass1513]

I’ve been there, you’re very courageous for posting and sharing with the community. It’s amazing at your age you decided to get help 💕 I hope everything is going good!!

[@CareyXO]

I’m so proud of you! Keep up the good work! Working out has been a lifesaver for me both physically and mentally and the way I look so just a bonus to the way I feel on the inside.

[@shannymari3]

been there too hun! i’m so happy for you

[@jaejay1027]

👏👏👏

[@mihaelamacovei5597]

🙏❤️

[@corporatei.9124]

What I like about her is that she is not rushing with the exercises. It's perfect for the beginners as well😊

[@MS-ox7hn]

That's tru .

[@curtisharolson6643]

Perfect

[@downtonabbey1786]

Breakups suck :-( I hope you are doing better now. Exercise is so therapeutic :-)

[@isadorav6914]

@@downtonabbey1786 wrong comment :)

[@alexandriagachuhi7718]

@@isadorav6914 Goodness how did that happen. I was responding to Chiara C below, haha. Thank you isadora :-)

[@quantumgirl4423]

I'm struggling with a breakup right now. Exercising makes me feel better, I'm finally putting myself first. Thank you for the routine! Edit: Thank you for your support 😍! 8 months have passed and I used all this time to work on many aspects in me that I was neglecting a long time ago. For anyone in my situation: what I did was leave social media, focus on my health, my career and strengthen the bonds that matter (if you leave social media you will notice that you were watering some dead plants a while ago). I'm not in any relationship and I don't feel like I need it at all, there's still a long way to go and I want to know what I'm capable of on my own terms.

[@stephsteph2692]

Hey you got it I believe in you and I hope your able to get though the break up😌❤️

[@terijones2461]

And first you should remain. Love yourself by taking care of your inner and outer self. Hang in there you will feel better.

[@steph_-py8qz]

I SO PROUD OF YOU!!!!!!!

[@paulaquirino5494]

I was in this same spot a couple months ago, and was so tired of only feeling sad. Working out was the only thing that made me feel better as well. We got this!!

[@safiyaali3858]

Good for you hun, keep strong.💚

[@jonnalynlibres5968]

I can't believe I did it all after a 5km cycling. My legs are shaking. High five to us doing these workouts everyday. ❤️❤️

[@emiliashapiro1851]

Just wanted to say that your growth is super well deserved and I’m so happy for you! You truly stand out from the rest as someone who is such a professional and really knows their stuff. No doubts that you will be really big on KZbin.

[@CarolineGirvan]

Thank you so much for your very kind comments. I am just so glad so many are enjoying the workouts and joining me for the ups and the downs.. as there are so many during a workout!! 💓💓💓

[@epicgametime1214]

@@CarolineGirvanhola yo soy instructora prisci

[@andreahammond2314]

That was harder than it looks....like many of your workouts🤣. Thanks Caroline!!

[@leahbaiden6377]

This workout was no joke and it's so apartment friendly I love it. Thank you so much I really love your video and I can't wait to use more of this.

[@paulina3492]

if i could like this Workout more than one time, i would hit the like button 1 miollion times, with my shaking legs&glutes 😻😅

[@epicgametime1214]

habla bien

[@m.cecivalera5404]

Me too, I did this workout with ankle weights, it was LOVELY! Looking forward to more workouts! Love from Costa Rica

[@victoriapurcell5589]

Hey Caroline!! I just wanted to say that I really loved this workout video, I loved all the exercises and also the music was awesome!👏👏👏Thank you SO much!!💖

[@tinettedebeer8182]

Truly amazing workout done this yesterday. Burning all the way. I started this with 3 min plank. Made it. Felt great! Today I'll do the 1 hour Full Body you posted yesterday 🔥💪🤗

[@gabripul5313]

this is so perfect! i love the music and the format where there is no talking!!! thank you so much!!!

[@melanievillapando3910]

Thank you, love to repeat this workout over time. You're such a sweet trainor/coach. Love your style and smile

[@lorrainebilodeau6173]

Really appreciate slow controlled exercises! Thanks you’re my favourite trainer!

[@mangopassionguavapapaya]

I love how you demonstrate each movements before the actual exercises Caroline! ❤thank you for all your hard work!

[@leagiraldon4204]

I don't usually post comments but I must say that you have introduced me to the fitness video format that I love the most and that I can't live without! Thank you so much! 👏🏼🇫🇷

[@polyanamartinez]

I needed 30 min legs!!!! Thank you! Love this one

[@elliekyesipearson]

i just bought some ankle weights and this was the first workout i did with them, it BURNED! thank you so much for this :)

[@CarolineGirvan]

Brilliant Ellie! It does make a difference those ankle weights! Though still challenging without too!! Well done and great you got some! I’ve had the same pair for years!! Cx

[@luizaali1612]

Hi! Two kilos? 👍🏼

[@hahoang9464]

Was scrolling through caroline workout looking for 20mins legs and came across this! At first i thought is too low impact but not done it with ankle weights which i have 2kg per weight! After 5mins i was sweating! This was hard and challenging especially in 30deg heat in London too! 🤭 thanks caroline for this xx😘

[@sofiaros7558]

so happy your channel is growing so fast! loved this workout xx

[@cocoscorner6365]

How much I love your workouts(injured previous pro powerlifter) So great Caroline! Thank you

[@vanesszavarga9921]

Finally a workout that I can really feel

[@akemiogata704]

I already tried every exercise on youtube and you have done the best, please make a video about growing hips, thank you so much!

[@yngrydalcantara4834]

I just arrived in your channel I can tell you that you are the best of all the ones I have seen. now that they are all closed at home and we can not go to the gym then it is so perfect thank you very much! 👏👏

[@4321Lah]

I spend more than 6 hours on a chair because of my studies so I decided to look for a good legs and glutes workout and wow I'm glad I found this video! It's been 4 weeks and at first I didn't use ankle weights but now I can do the whole routine with them, it's been really good for me. Thank you for this video!! (pls excuse any mistakes I may have made, english is not my first language)

[@figanna]

Wow I so much needed this workout today I will be back soon for it again thank you Caroline!!!!

[@jtarentino]

This one has been a favorite of mine since it was released. Outstanding!

[@TheAnge7]

I did the workout and I love it!! Can you please give us more of this kind of workouts? Thirty minutes or so and with a lot intensity. Thank you Caroline...you are amazing ❤️

[@happygolucky5855]

This work out actually feels like I am getting stronger after each play/session. The hose song is so motivational too, as the reason I’m following this work out is for trying to get fitter for riding horses hahaha

[@catherineminnoch8002]

First time doing your exercises and using ankle weights - loved it! Thank you 😄

[@nicoletacoca6014]

Incredible routine 🔥 my glutes are crying 😭 so thank you for sharing this workout. I’m impressed 🙌

[@kristinajanicki780]

This was my first ankle workout and I loved it! Thank you ❤️

[@lizbethhernandez8778]

This was WONDERFUL! I feel balanced, strong and tired af! Loved it. Thank you so much ❤️

[@marinathr4890]

I’m about 10kg overweight and I try to lose weight and challenge myself with different workouts, sadly I struggle with my food choices but with Caroline workouts become a pleasure! love it ❤

[@bosumuuve7981]

Just came across your channel. Amazing workouts. Will be adding them as to my existing routine

[@vanessagil-sandoval1532]

This was my first time and I’m obsessed you’re amazing!

[@ruthgoebel723]

I did the Lower Abs video plus this one. Sure can feel that! 😲 I use a stability ball when on hands and knees, to rest my upper body on, as I have an artificial shoulder and need to be careful how much weight I put on it. This allows me to do exercises that were previously off-limits with my ‘bionic shoulder’. 😉😁💪 Great videos, thanks!

[@clarys4real]

love that one!!! your workouts feel really good!

[@melypalma1706]

Really loves this workout. First day getting back after long long time!!!

[@tracyguenther4547]

I love using ankle weights, this burned! Thanks for an amazing workout!

[@lisalothian6412]

I come back to this workout all the time!!! It’s a great one.

[@letstalksimple3968]

loved your routine!!! thank you so much!!

[@lyricallyricist642]

I’m trying to get my first dunk thanks for the workout💕

[@kimloanle1]

thanks so much for your great workout, on fire🔥🔥

[@loumiennetimario852]

Thank you so much for sharing your workouts Caroline :) Having better days when I exercise more frequently.

[@luisavillada9591]

Magnifico entrenamiento caroline,💪gracias.

[@leilachahine578]

I enjoyed this program thoroughly. Your cadence, your explanations and your style is incredible. Brings me back to the 70s with the intensity of the 2020. Thank you for sharing with us

[@CarolineGirvan]

Brilliant Leila!! Thrilled you liked this workout! I’m planning another ankle weight workout tomorrow! 😉💓

[@atanusarkar8384]

Nailed it cold...today again. 😜😜😜Thank you Caroline.......this channel is a masterpiece..⭐⭐⭐⭐

[@CarolineGirvan]

Aw thank you Atanu! And well done!! 👊🏼👊🏼👊🏼

[@hemalinifarmer535]

Hi I’m doing all this workouts since seven months and I’m seeing transformation of myself

[@kellisvideos234]

How is the workout doing?

[@InvintaDjUK]

Love this workout. No rush but thorough. And your cute smile does inspire when it is too hard! Thanks

[@Monika-ox7mv]

Finally workouts that are actually challenging! I fell in love with your workouts so thank you very much ☺️😄

[@CarolineGirvan]

Awesome Monika!! I hope you get in some awesome training over the weekend! 💓👊🏼🌟

[@anishajintooorkar4087]

this was amazing

[@jkjsg]

So glad you have several ankle weights workouts! Would love to see some more stretching at the end of this one.

[@yavzyellow6608]

ohhh my god..... I just finished this...... I LOVE IT!!! the burn though

[@faustinebensalah5134]

Amazing workout, exactly what I needed today

[@angi7877]

Well hawt DAMN! Never knew 2lbs could make such a HUGE difference! Def a new fave workout

[@LaraTatarova]

Thank you so much! It’s my favourite exercises! And perfect music!

[@coorkie]

HOLY GLUTES on FIYAH 🔥! Killed it w this one!!! 🔥

[@bhaviksolanki3736]

Thank you for the awesome workout 🎉❤

[@TheQueenJustine]

Did it without ankle weights and it burns sooo much even this way! 😂 Thanks for the good workout!

[@gweneverebutler6605]

Just completed!!! Yay!!!! Anticipation of the counter and the relaxed but focused pace makes all the difference in the world. Will next try with light weights!!!

[@jeanetteferguson5082]

An fantastic workout I can use my ankle weights. I am feeling it in my legs when I'm walking.

[@predicascortasparati417]

Love your exercises! I wish that you had an exercise video that, I could purchase to play on my TV. Thank you, keep up the good work A++

[@dsch2117]

This is what I needed!Thank you very much!😊

[@laflaca6283]

Totally in love with these 30 min workouts 🥰

[@CarolineGirvan]

Aw fantastic!!! Lots of fun!!😁💓👊🏼

[@issaglowinting3263]

I loved this workout!!! 🔥

[@suneetajaitly5530]

Cant feel my legs after this workout yesterday, but thank you for an awesome workout. Can't believe I found you on KZbin so late ❤❤❤

[@praepurr8352]

I've been doing this workout for months and let m tell you these moves kill me every time!!

[@line_maiara]

This exercise make me feel better!!! I nerd exercise gluteos!!! Thank you much!!!

[@gweneverebutler6605]

Forgot to say thanks for creating such a great workout that everyone can benefit from!

[@valeriavelezvargas7281]

One of the best workouts in quarantine and you're so cute, I love your videos!!! Thank you for sharing all your routines ☺️

[@grape4351]

I’m surprised on how much my forearms we’re burning during this workout. I was looking for a cool down after an HIIT workout and this was great, but also got a decent sweat in it to. Thanks for the workout 👊🏼

[@sma2452]

I love this workout! thank youu!

[@BobaTheBird]

I have only done this twice in 1 week and I already feel and see the difference. Thank you!!!!

[@MsMusicAholic1]

U just combined my favorite workouts into one ,thank uuuuuu 💜

[@CarolineGirvan]

Awesome to hear!! Big well done!🔥🔥🤩🤩💕💕👏🏻👏🏻

[@xfaroutzx3637]

Wow this is an amazing workout...ill be starting to use it in my workouts...thabk you so much for doing this 🙂

[@jon-marcyaden6265]

Really enjoyed this ankle weight video, Caroline! Subscribed! Thank you for sharing your practice! Namaste!

[@i.9818]

Love all your wokouts!!! Thanks a lot!! 😘

[@ddaanniieellllee]

This. Was. NUTS. didnt even use ankle weights but i was sweating buckets and got such a good workout in! Love your channel x

[@rosangelamogollon4218]

This routine is so hard. I love this channel.

[@hayleyfuffypants99]

Really enjoyed this one! It’s been somewhat challenging to find a Pilates type workout that makes me work hard.

[@agnezukauskaite9498]

the pain is real after this one!! i am happy to have my Pulseroll to help me relax

[@vylia]

First add-on after FUEL day 28, second round. Nice session. Thanks, Caroline!

[@francinebarrie6149]

Awesome workout, thanks Caroline :)

[@chay7086]

These burn so good. Gonna continue this workout for 4 weeks!

[@nthabisengmokoteli9964]

Amazing workout, the booty is burning but I enjoyed every minute

[@healthychristian3471]

This is also a great burnout after heavy lifting!

[@laflaca6283]

After lifting ????😳😳😳omg!!! You are very strong 💪🏼

[@venchelesaintdic9889]

I finished this workout and staying on track!

[@yurafadmont6630]

thanks such a great workout :)

[@KristinChronicles]

THIS WAS AWESOME. I love your videos! Keep up the great, HIGH VIBE work, beLOVEd soul friend ! Blessings to you!!!!!!!

[@tanyabikova7852]

Thank you.very mindful workout!

[@jackiec6494]

My new favorite workout! The upbeat music, the perfect pace, & the setup of your whole routine worked together harmoniously. I finally had a reason to use my ankle weights! Thank you for a challenging, yet completely doable and fun workout! Subscribing to your channel :)

[@carolynemilbourn8320]

Really effective, low impact workout. Worked up a good sweat! Used a resistance band on some moves as no leg weights. Thank you Caroline 🙏🏻

[@CarolineGirvan]

Awesome Carolyne!! Well done! Cx

[@hbustamanteh11]

I love all of your workouts!!! They are a killer!

[@elsagonzalez4695]

I did it! I’m very proud of myself! Strong and hard 💪! Thanks a lot ! 👋🏻 from Mexico!

[@samanthanavarro9409]

Amazing after your leg work out. I did this with resistant band... 👊 thank u Caroline, u are a profesional! ♡♡♡ keep giving us more 😙

[@CarolineGirvan]

Awesome Samantha! Thank you for commenting! Keep up the super training! Cx

[@bayournnr]

I used a resistance band, too. Great workout!

[@lashawndacoldcleugh5018]

I like this workout it makes me sweat a lot I can tell it’s going to get me fit

[@bamby23777]

i loved this routine ! thank you :-)

[@zoebay1297]

first time ever doing one of her workouts ! coming at linda suns recommendation lol. loved it !

[@angelawilliams4542]

killer workout! hope i can walk tomorrow :) ty!

[@naturallydevi4404]

This was a great workout! I'm drenched!

[@22orbitgirl]

Awesome workout, love it!!!🦵👊