40 Min ADVANCED ABS & GLUTES WORKOUT | with Ankle Weights (Optional)

This is a 40 minute advanced glutes and abs workout you can follow along to at home, solely focusing on the glutes and core!
The core section at end of absolutely advanced if you wear ankle weights combined with with the leg lowers. Also the forward knee leg extension is an advanced move to hold quad out while entending and keeping steady!
The exercises are each performed for 45 seconds with 15 seconds to get ready for next exercise. The first 30 minutes is targeting the glutes at different angles and last 10 minutes is core and abs!
During the glute movements, try to control the movements, really squeeze the glutes at top of contraction and lower with control.
LYING SIDE LIFT
CIRCLES
CIRCLES (opposite direction)
PULSE
LYING SIDE LIFT
FORWARD KNEE LEG EXTENSION
LYING SIDE LIFT
CIRCLES
CIRCLES (opposite direction)
PULSE
LYING SIDE LIFT
FORWARD KNEE LEG EXTENSION
STRAIGHT LEG LIFT
STRAIGHT LEG LIFT PULSE
STRAIGHT LEG LIFT
STRAIGHT LEG LIFT PULSE
DONKEY KICK
DONKEY KICK PULSE
DONKEY KICK
DONKEY KICK PULSE
STRAIGHT LEG LIFT
STRAIGHT LEG LIFT PULSE
STRAIGHT LEG LIFT
STRAIGHT LEG LIFT PULSE
SINGLE LEG BRIDGE
SINGLE LEG BRIDGE
SINGLE LEG BRIDGE LEG LOWER
SINGLE LEG BRIDGE LEG LOWER
SINGLE LEG BRIDGE LEG PULSE
SINGLE LEG BRIDGE LEG PULSE
*Remove ankle weights if needed now.
REVERSE CRUNCH
CRUNCH
CRUNCH PULSE
REVERSE CRUNCH
CRUNCH
CRUNCH PULSE
ALT LEG EXTENSION
CRUNCH
DOUBLE TOE TAPS
CRUNCH PULSES
I will be using ankle weights (2kg on each ankle) however this is completely optional to incorporate as an ankle weights workout.
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!
NOTE: if you feel any discomfort in your lower back, please do not continue with that exercise or take a 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.
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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.

[@franky12]

Hello, Caroline, I recently stumbled across your young KZbin channel. Your workouts are really good and the quality of your videos has improved a lot in the last weeks. I also think it's good that you only use simple equipment or none at all. By the way, you look great, really nice and well-trained, but no machine 😊 I envy your husband a little 🤭 You're lifting some serious dumbbells for a woman 💪

[@CarolineGirvan]

Hello Franky! Thank you so much for your wonderful comments!!! I love to hear your feeeback! Yes it’s been a steep learning curve but hopefully I keep learning to improve further in regards the sound etc! I never thought I would talk infront of a camera so I’m starting to relax a lot more!!! 🤩 I hope you continue to be challenged with the workouts and smash every single one that you put your mind to! And happy Friday Franky! 🤩🤩🤩

[@marinarafaelagimenez9437]

IM.argentina..marina gimenez ..good.good

[@mrtran9445]

I QDre@@CarolineGirvan

[@matildeperreault5115]

for a woman 0.o

[@francescacucchi6525]

@@matildeperreault5115 yeah i thought the same, this comment was so nice and then I read "for a woman" and I was like "holy cow you ruined everything"

[@taraghafari3235]

PLEASE, do more of these longer workouts, 45 min to 1 hour workouts. I have never found anything like your videos anywhere. You're a gem Croline, Thanks for everything :Xx

[@YEET-bk6lj]

Check out her programmes like epic 1 and 2! Theyve got 40-1hr workouts

[@user-cv6mw4zi5n]

I just discovered your channel recently and I love your workouts thank you!!!

[@nicoleedwards7257]

Wow those ankle weights are a lot tougher than I expected! I absolutely love the variety of equipment and moves in your videos. Really working muscles I never even knew existed!

[@andreeadumitrian7286]

Great for today! Big 👍again! Thank you for the positive energy you give me everyday. 🤗

[@ziggycam]

Loved this one too! And with your advice, I managed to keep my core safe and engaged. I can definitely feel improvements in my strength overall. Thank you!

[@sandibl9174]

Brilliant! Set up for another day! Thank you! Hope you have a great day🥰

[@mrsbebura]

This is my first workout with you and I LOVED it! Thank you so much!

[@issaglowinting3263]

I’ve been doing your workouts for a few weeks now & I love them all!!! 🔥🔥

[@talgikokorokoko5673]

Thank you for this workout! I usually don't do workouts for glutes, but this one was really fun! And you've got my respect, your ankle weights were so heavy. You are my top favourite fitness trainer

[@revitaldayan3712]

Hi Caroline, I just want to tell you thay I always return to this lesson. Excellent workout! Toda and Shalom from Israel🇮🇱

[@claras.9676]

I did it without ankle weights and it was great! Thank you so much ❤ this workout is now a part of my every day training. Hope I can soon see results💗

[@lonesagard6775]

Hi Caroline! I can honestly say that in my 15 years of working out, My booty has NEVER been so sore💪😂🥵 thankyou so much for all the great workout videos! Please never stop!❤️❤️❤️ greetings from Norway🇳🇴

[@LauraGarde]

Thank you so much Caroline for the great content ! It's the first ever workout I was able to follow and enjoy through the end

[@julianacampos1175]

Hello! I'm Brazilian, I'm loving your channel. The time marker helps a lot.

[@kristinhelenayoga]

I love every single work-out of yours that I gave taken. Thank you loads!

[@abhishekgupta942]

Another rocking session coupled with a warm smile :) love you style . Thank you for making these wonderful videos :) :)

[@esporoe1]

Hi Caroline! I have recently found your channel and love it! I've been into fitness since the 80s and have worked out with the best of them! You remind me of Tammy Lee Webb back in the day ☺️ she was one of my favorites ❤️ I love that you don't do any talking and your instruction and form is still on point! 💪

[@ljurado1379]

Wow, outer bun and upper ab fire! Thanks😉

[@pamelamacadam988]

Love the abs with the ankle weights!! I do a few of you abs workouts with ankle weights. So good. Glute session was awesome too!

[@shealenehelms]

Perfectly executed! It was easy to follow along and I could easily tell which leg you were on even without verbal prompts. THANK YOU for putting together something challenging and fun!

[@cicajean5369]

Bravo! J’adore vos exercices....vous êtes une source d’inspiration 🤗

[@emblrr]

i've been doing your workouts for about 2 weeks now and i looooove them, thank you

[@CarolineGirvan]

Awesome Emblr!! 🤩🤩🤩🤩

[@mimijohn5923]

Hey Caroline just done this video oh my what 😳 a 🔥 loved it definitely coming back for more thanks and will see you on Friday

[@laris.6852]

Nice workout! I like the music and i find really nice the fact that the music is not interupted with indications. I like the timing displayed in the right corner, it pushes your limits to rezist till the end:) great job!

[@CarolineGirvan]

Thank you so much Lari! And well done on this workout! I’m happy to hear you like the format... it’s a learning curve for me!! Cx

[@clair425]

Love this one!! I officially only work out with you Caroline!

[@ulikemel89]

Fantastic workout, thank you so much for sharing💗

[@beaadami2630]

This is honestly one of my favorite fitness channels. The workout are amaizing and simple to undestand, you're honest and complete, and the videos are very clear! The only thing I'd change is the music... I'd put some songs that give you the right energy to continue go till the beep sound. But apart from this, I LOVE IT! Thankss, and keep going making worhouts 🔥

[@erikaleung2001]

your workouts are the best! I love them. They are always challenging for me!

[@rebbytyy]

Omg! I love this workout! It’s one of my new go-to’s and I can already see a difference in myself… thank you ❤

[@natavorobiova2711]

It's a killer. I was doing it after 1 hour hiit workout, and this one just killed my booty:) Thanks so much for the workout!

[@leonorcarvalho6594]

I really really enjoyed this workout! Thank you very much!! Xoxo

[@n.b.317]

Tolles Workout 😊 Dankeschön 🌸

[@radka1327]

Thanks a lot for another great workout. It makes my mornings better. ❤️❤️

[@mariaisabellopesmarques8835]

Excelente 👏👏👏👏👏 fiz esse hoje 💐 tenha um ótimo final de semana 🙏

[@jenmal898]

My glutes and abs are hurting in the best way!!!! Thank you so very much ❤❤❤

[@tanyabaldwin3414]

One of my fav workouts. Love the weighted abs.

[@giorgia611]

How effective a “simple” crunch can be.. finally I manage to engage my lower abs!! Yeahhhh Thanks Caroline!

[@CarolineGirvan]

Brilliant Giorgia! Yes a good ole crunch when using only upper abs to lift is so good!! Well done! Cx

[@mamashye84]

Caroline, you are amazing!! I’m a mommy of 2 and your workouts have seriously transformed my body and have been a part of my morning routine. Thank you for always smiling and being such a positive influence in my life!! And I’m sure for so many others 💜

[@sarahehsani3573]

Thank you Carolina for your great work. I owe my healthy body to you. By the way I was really hoping if you could upload some more knee friendly workouts, I recently figured out that I have some knee issues and I would really like to do some strong lower body workouts but unfortunately there aren't enough videos on this playlist. BTW I ve been practicing with you for 5 months now and I am totally greatful to you ❤

[@lissetttovar]

Mexico’ speaking! That was awesome! Gracias!!!

[@shaludhingra7663]

Wowww. Dynamic. Incredible Awesome Mind blowing work out video. 🙏💪💁💃

[@bamigboyeabiola6800]

Hi Caroline, This workout is really good. Well done

[@alexandraannlopez6045]

the first workout video i did was "30 min defined abs" and from then on you are my fav online workout trainer XD love you caroline keep going

[@evahantzi]

Thank you Caroline , just found my tomorrow morning workout, you are the best ❤️❤️

[@CarolineGirvan]

Super Eva!!! Go for it girl!! Cx

[@katek2635]

Another awesome free workout. Thank you!

[@lorrainebilodeau6173]

One of my favourites - thank you Caroline! Xo

[@jenniferevans6267]

I just stumbled across your videos and I love them I have a bunch in my workout routine

[@oscardelatorre2325]

Intense workout without too many jumps, thanks so much 😁

[@CarolineGirvan]

Brilliant Oscar! This is a tough workout indeed when you really focus on the glutes lifting the leg! Cx

[@bayournnr]

Thanks so much for the workout, Caroline! I substituted a resistance band in lieu of ankle weights and am now off for a bicycle ride. You are quite an inspiration.

[@CarolineGirvan]

Enjoy your bike ride! Well done!! Cx

[@g188les]

This is the first time I did this and it kicked my butt big time! Will be continuing to use and will add ankle weights once I gain more strength. I’m going to be insanely sore!!

[@carolinee.n.2234]

Very effective workout @CarolineGirvan ! Thanks ! Loved it

[@ayeshasiddiqua1134]

I love u for the work and the impact ur doing in my life specially. Amazing nothing can get better than this.

[@corriegardner8741]

Unbelievable! I have recently found you and I'm so grateful! The quality of your exercise and experience is second to none. It's so refreshing to find someone that knows what they and not just a skinny girl with great metabolism Thank you again! My glutes thank you as well!

[@CarolineGirvan]

Way to go Corrie!! So happy you like this workout!! These are my daily workouts and I always do HIIT Sunday morning!! And a 1 hour full body every Friday! I change it up during the week so could be core or triceps etc! I hope you find lots of fun, challenge yourself and grow stronger! 💓💓💓💓💓💓💓💓 and thank you for your kind comments.., this makes me even more motivated to keep sharing challenging workouts!!👊🏼👊🏼👊🏼💓

[@danielasiko1800]

Thank you Caroline. Your workouts replaced my gym visits. The intensity in the slow or intentional movements is what i appreciate most.

[@vigilantiscoffee]

Omg I'm so glad you said that...doing these workouts at home is the best

[@jsarva4369]

Very useful exercise, important thing is no extra dramatic, thank you for the worthy content to follow

[@1411mery]

Excelente me encantó la rutina ✨👍

[@consuelo5660]

Awesome!!tried today with weight ankles 💪🏻, thank you 😊

[@micheleanderson452]

First time with you. Liked it. Thank you!

[@ncanonying100]

Thank you for sharing your amazing exercise techniques with us. I love several of your videos, you are now my new gym😐

[@saushaparham8547]

Hey Caroline! Thank you for this workout! It was very challenging. I think I was cursing you out in my head a few times 😂 but it was the push I needed! Just found you and subscribed this week. This is my second workout 💪🏾

[@CarolineGirvan]

Excellent! So happy to hear you are enjoying the workouts! This was a tough one indeed!! But only if you really focus on the lifting with the glutes so well done! Cx

[@melinda5610]

Another great workout! 🤩

[@nunziaguanti8807]

The first workout of yours I did it was.. 1 hour full body workout and I thought she's great!!!..two weeks ago you had only 6000 subscribers and look now..keep it up👍

[@CarolineGirvan]

Thank you Nunzia for commenting! It’s lovely to hear feedback! I do hope you continue to find the workouts challenging! Cx

[@signestralin7214]

Wooow, and now she has almost 900 000...

[@cristinaandcarlos6087]

Awesome workout! I really felt it in my glutes!

[@carolinashanahan9651]

Hi Caroline! It’s amazing how effective these crunches are! Thanks so much for sharing your routines 💪🤗

[@CarolineGirvan]

Hello Carolina! Yes when you really focus on the move and lift solely with abs it’s so much better!! Well done!! Cx

[@LoukiaLemos123]

thoroughly enjoyed it! thank you !

[@pushpendrachaudhary6635]

Thanks Caroline!!! Keep it up!!! Greetings From India 💓🙏

[@esthergagnon7873]

By waiting for new workouts from our so fantastic Caroline, I have decide to focus on my glutes. Oh my God, I found this one! I did it with my ankle weights, 2 x 5 pounds ( 2 x 2,2 kg ) and believe me, it’s a real 🔥! Thank you sooo much CG !

[@rms6685]

Is dis reduce butt size, or increase

[@robinkat]

my muscles will definitely be feeling this in the days to come!

[@arushikataria234]

Amazing as always thank you!!!

[@lerangm]

Couldn't finish this one, what a serious burn🔥. I loved the simplicity of all the movements, mat based too. Loved it

[@BecksE]

You actually came across as a human when you were rubbing your glutes at the beginning and ‘almost’ painless sequence to do the ab work at the end . Love doing your workouts with you. 🎉❤Thanks Caroline!!!😊👸🏻

[@mhoguet9767]

Thank you for this nice workout. It burnt even without ankle weights!

[@srishtichauhan1721]

Loved it! Thank you!

[@johankjellgren1304]

Thank you very much for this practice!

[@lrm267]

You are the BEST! Thanks a lot.

[@irinaandra8080]

Hello Caroline, just did the workout as my active rest day and the result is....🔥🔥🔥 Great workout, especially challenging on the abs part due to the ankle weights👍😉

[@christensardan2185]

this really works amazing 💛

[@catchup5679]

Love your videos!!! Great time at the gym with you❤ thank you Love from Moscow

[@russ3578]

That was tough! I did my best though and I feel great for it. Thanks Caroline.

[@clique5077]

Thank you for this workout! xxx

[@leratolebina231]

Hey just joined the CG team and I feel at home thank you for a good workout I am never leaving

[@atinderkaur123]

I m so happy to have found you. A perfect kind of a workout needed. I was thinking of getting paid workouts but urs is just perfect. Thank u so much for selflessly contributing.

[@CarolineGirvan]

Hello and thank you so much for commenting! Happy you like the workouts and I hope they really challenge you! Fresh HIIT every Sunday morning! Cx

[@naturallytamhidaa3025]

Love it!

[@clair425]

abs were buuurning with the ankle weights.....Love this one!!

[@riteshprasad4984]

Love this workout 🔥

[@jokintz1]

Another great workout - thanks Caroline! Your workouts are always so great and my new go to while at home with no equipment.

[@CarolineGirvan]

Brilliant to hear Jo! I hope you continue to be challenged!! Cx

[@anastasiavoulgaridou7632]

Hey Caroline so happy that i found u amazing workouts love the burn can't wait to do them all 😍💪 💪

[@CarolineGirvan]

Awesome Anastasia!! Well done!! The workouts are sorted in my playlists if you looking for something specific! 🌟

[@buttacupss7495]

I'm so glad you are using ankle weights hardly anyone does. Its old school but effective. I bought some last year ( I remembered having them as a kid)and dang my legs have muscle nothing else comes close for me for butt and thighs, calves . And it works so quick. I do most of the moves you do plus a few more but you did a couple I'm going to add to my routine too. Thanks Beautiful

[@elenavaselli4763]

Thanks, great workout!! 💥💥

[@_fortuna3356]

Thank you so much 🙏🏻

[@amypearce6520]

Very professionally done Caroline! I'd love to hear how you balance your diet in collaboration with your exercise 😀 ...cause those 🔥 abs must be made in the kitchen too!

[@CarolineGirvan]

Absolutely Amy!! I eat to fuel and recover so plenty of protein! 💓

[@anessacarson8473]

More videos like this!!!! PLEASE!!!😍

[@anitamontanaro]

Love this one. Tomorrow I'll do again the lean & strong that has those bulgarian push ups from hell. More of those! CAROLYN YOU ARE BY FAR THE BEST THING OF MY 2020.

[@sudhirbchauhan]

Great Workout..! My legs and glutes were so tired i waited when you will switch to lower ab workout :)

[@emiliashapiro1851]

Hey Caroline, thanks so much for a great and intense workout! I had a lot of trouble knowing what leg you were on. It’s a little hard to have to catch the words on the screen in the middle of an intense workout. I think it would be super helpful if you gave more verbal direction when you switched legs. Thanks so much again for a great workout!

[@laurasubiraviola5050]

I fully agree, Caroline could you please indicate in the title of the exercise which leg is working? That'd be so helpful :) Thanks a lot, love your videos!

[@katwallace9375]

I did too much on one leg 😢had to pause and pretend to make up the best I could haha. Her black tights makes it so hard to see the leg swap

[@emiliashapiro1851]

@@katwallace9375 hahaha did the same!!

[@mystery.1136]

I agree! It's great to hear the switch time, cause it allows you concentrate. So yes , I support their request ❤

[@marciebeth3]

Omg amazing. Your ankle weight workouts are on repeat for me, LOVE 💗 the burn!

[@CarolineGirvan]

Brilliant! They are great those ankle weights!! Cx

[@ekaieka]

Thank you so much for the content.

[@kcvilas3429]

Just fantastic! Thanks Cx💙!

[@claudiamartinezrodriguez8955]

Me encantan tus clases 🙌👌🏋️