FUEL Series 30 Min Dumbbell LEG DAY COMPLEX Workout | Day 26

Complexes! Dumbbells! Leg day! A recipe for a solid sweaty session using slow and precise movements to work the quads, hamstrings and glutes plus some cardio for conditioning!

The timer will be on for each complex for 2 minutes so quite short duration of complexes! We have 15 seconds rest post each complex before we go into a simple staple of sprawl to alternating rear lunge for 30 seconds! We have 30 seconds to rest before the next complex!

It will all be clear on-screen the reps per exercise throughout the entire complex!

The dumbbells I am using throughout for your reference are 2 x 15kg each! Aside from dumbbells, I am also using a Plyo box but you can also use a stepper or very stable chair. All of the step ups are bodyweight only so you can use your hands to steady them if you place them near a wall!

Alternatively, if you prefer to not perform step ups, you can perform forward-stepping or rear stepping lunges absolutely!

STAPLE
15 seconds after each complex!
30 seconds duration, then 30 seconds before the next complex!
SPRAWL TO ALTERNATING REAR LUNGE!

HIGH SQUATS x10
ALTERNATING REAR LUNGES x10

STATIC LUNGE x10
HAND TAP TO KNEE DRIVE LUNGE x10
All same foot forward!

STATIC LUNGE x10
HAND TAP TO KNEE DRIVE LUNGE x10
All same foot forward!

RDL x10
ALTERNATING STEP UPS x20

GOBLET SQUAT x10
HAND TO FLOOR SQUATS/JUMPS x10

LATERAL LUNGE x10
SIDE STEP UP x10
All on same side!

LATERAL LUNGE x10
SIDE STEP UP x10
All on same side!

REAR STEP LUNGE x10
‘MOMENTUM’ STEP UPS x10
All same foot forward!

REAR STEP LUNGE x10
‘MOMENTUM’ STEP UPS x10
All same foot forward!

FINISHER!

60/60/15

SQUAT-REAR LUNGE-SQUAT-REAR LUNGE
BODYWEIGHT ONLY!
HAND TO FLOOR SQUATS/JUMPS

Wow! My entire lower body was challenged big time today!!

And what better way to kick off week 6!

Have a great session everyone… you’ll be so happy you did it!

👊🏼🤩

Cx

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Disclaimer: If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.

[sarahc]

To anyone like me defeated about weightloss desperately trying to find a way to get healthier habits.. To anyone giving up a few episodes into this series.
Here I am now, I was in the same boat. Now on day 26, visible changes not just on the scale, but mentally and physically. More definition, less fat. Workouts got easier, and I'm loving ever minute.
My advice to follow if you're struggling.
- get into a routine. I do it first thing in the morning when I wake up so I have the entire day knowing it's done.
- Drink lots of water, prioritize protein and vegetables. We want good nutrition. Working out does NOT work if you have poor nutrition.
-Start slow if you can't manage the 30 minutes. Do 10 minutes, next day do 20, it you need a rest day, honour it.
Your body will catch up.

YOU GOT THIS. ❤

[iamdevanshkalra]

And here we are almost at the end of FUEL series. It’s true when you're enjoying every bit, the time passes by so quickly. Good luck to everyone on this final week, let’s go!! Thank you Caroline for yet another amazing session ♥

[matthewalmond]

It’s the last week of fuel so let’s work hard, have fun and smash these workouts together! We were promised a solid leg day today...and that’s what we have!! I love complexes...and the range of exercises looks great! And that bodyweight staple will certainly get our heart rate up...not to mention those step ups! Happy Monday everyone! Matthew

[Michelle-rogn]

Can’t believe it’s the last week of FUEL. Like Caroline says: time flies by when you have fun. FUEL has been so amazing and I can’t wait to do this challenging leg day! I’m ready for complexes!

[carolynsmit]

Thanks Caroline. You rule my mornings most days and I feel like a powerhouse when I'm done.

[PaulaJoline]

OMG!!! That was such a tough one!!! I don't remember the last time I sweated this much 😅 I LOVED IT!! It was so challenging, but in the best way possible. I think this was one of my fave leg days so far!! I loved the cardio staple and it went by so quickly!

[kasistout]

So proud of all the ones following along with Caroline because I know the sweat, blood and tears that go into this journey! I have lost count of how many times I have clapped and given myself a high five the last 15 months or so! ❤️

[manonbrochu]

That was a great session. During the breaks, i was looking at the screen and saying to myself: crazy woman 😂! But we love ya!!
See you all tomorrow 🌼

[bigmam]

I've really enjoyed this series. I love the cardio mixed with strength. I've noticed, especially with Sunday's cardio, that I have more endurance. Thank you Caroline you are such an inspiration

[gerimulvany]

Good morning Caroline and welcome all to a new week! Super start, loved the complexes, staple, finisher, superb! Thank you once again gorgeous lady, for your much appreciated attention to detail! Flowers and your kit always “spot on”!! Geri🌹

[Princesschronicles]

I am doing this today!!!! Because she Hit Congratulations Caroline. Thank you so much for all you did here for us on YouTube 🎉🎉❤❤❤❤❤🎉🎉🎉🎉

[christinad.]

We did it!! Last week let's give it all we have! You vs You!! We got this!! Fuel has been very fun for me. I continue to surprise myself with the variety of moves. Thank you Caroline! You are truly a gem! 💕💗

[mercymuteke]

What a way to start the week. Brilliant, challenging Complexes Leg Day! I just loved it! I used 2x15kg Dumbbells and 2x12.5kg Dumbbells for the Rear step Lunges. Wow wow, what a workout. Caroline Girvan, you are a genius in writing these workouts. 💖💥

[priyadarshinijadhav]

It's already week 6!! Leg training in complexes format is definitely going to be a killer session! Another brilliantly planned workout by Caroline! Looking forward to do this today.. Thank you so much Caroline for all these awesome workouts and so much useful tips!! Forever grateful to you! Have a wonderful day Caroline and everyone!

[samusamudra]

Great you added one of my favourite leg exercises, LATERAL LUNGES + MOMENTUM STEP UPS! Wow it's the final week ! Looking forward to finishing with all of you lovely guys!! Wish you all an amazing week ☀️🏊‍♂️⛱️🍨 / holiday !

[tonym]

It’s great to be here on day 26 of the final week with you all. Thanks for the upload Caroline & to everyone for training with me. Have a great workout everyone, let’s do this ! 😁

[estherbarrett]

This was the best leg day to date! loved the mix between weights and bodyweight, proper sweat on! thank you Caroline!!

[jenelmichel]

Oooo this was a good one! I did this outside at my cabin at the lake on a gloomy day, bit of rain & wind - so it was actually really lovely! Appreciated that I only needed one set of weights and a chair!

[JMG]

I was a big HIIT hater until CG.. Sunday was soooo challenging, and I LOVED IT! What a feeling when you’ve made it to the end! Looking forward to this last week of Fuel!
Thank you, Caroline, for sharing your epic workouts with the world! You’re truly the best!😘😘😘

[Hauckston]

Hello Caroline, today I begin the sixth week of your Fuel Series. I feel the same as I did with your Iron Series. My body is stronger, it's leaner, and my muscles show. There was a time when other workouts I did, failed to garner me the same type of results. Obviously, they were not what I needed. I really enjoy your workouts - even though I know sometimes they're going to make me acknowledge muscles I'd forgotten about. Thank you for inciting me to work out and be the best version of myself at this stage of my life! (Sixty and Strong!)