FUEL Series 30 Min POSTERIOR CHAIN CLUSTERS Workout | Day 28

This workout is aimed at the hamstrings, glutes and entire back muscles using bodyweight and dumbbells. Mainly compound movements to recruit as many muscles during a rep with various tempos, timings, positioning, and changes in dynamics, including ‘explosive’, short bursts, longer sustained efforts or isometrics!

The timer will be on for various durations per set. However, there is a structured format throughout; we will perform a specific movement for 60 seconds with 20 seconds of rest, and we will then perform a similar movement or the same for another three sets. Yet, the duration will either be 20 seconds of work with 20 seconds rest or 30 seconds of work with 10 seconds rest!

Although it might sound a bit confusing, it will all be clearly shown on the screen, so simply follow along!

There is a staple three times during this workout with 20 seconds per part to make a superset!

STAPLE!
BANDED SQUATS
BANDED SQUAT JUMPS/EXPLOSIVE

You can simply either perform ‘explosive’ sumo squats or jumping… depending on your preference!

The dumbbells I am using for your reference are 2 x 15kg for the RDLs, rows, pullovers and forward-leaning lunges.

I also use 1 x 30kg for hip thrusts and sumo deadlifts squat!

30kg

60
HIP THRUST

20 work, 20 rest x3 sets
FASTER PACED!

60
BODYWEIGHT ONLY EXPLOSIVE!

30 work, 10 rest x 3 sets
FASTER PACED!

20/20
STAPLE!
BANDED SQUATS
BANDED SQUAT JUMPS/EXPLOSIVE

15kg

60
RENEGADE ROW

20 work, 20 rest x3 sets
BENT OVER ROW

30kg

60
SUMO DEADLIFT SQUATS

20 work, 20 rest x3 sets
SUMO HOLD (LIFT AT 10 SEC BEEP)

20/20
STAPLE!
BANDED SQUATS
BANDED SQUAT JUMPS/EXPLOSIVE

15kg

60
‘SLOW ECCENTRIC’ PULLOVER

30 work, 10 rest x 3 sets
REGULAR PACE!

60
RDL

20 work, 20 rest x3 sets
RDL

X1 DB FWD LEAN LUNGE
Bodyweight rear step (same side)
Same side!
Same side!

X1 DB FWD LEAN LUNGE
Bodyweight rear step (same side)
Same side!
Same side!

20/20
STAPLE!
BANDED SQUATS
BANDED SQUAT JUMPS/EXPLOSIVE

FINISHER!

The staple supersetted!

20/20/20/20

BANDED SQUATS
BANDED SQUAT JUMPS/EXPLOSIVE
BANDED SQUATS
BANDED SQUAT JUMPS/EXPLOSIVE

This was sooooooo good!

I actually couldn’t get up after the finisher! 😅

A fun combination of compound movements that we love and some higher-intensity movements! You are going to love this one!!

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.

[hudayousif]

I’m from Iraq .it’s been over 2 years following Carolina’s work out and l do love then even though they’re too hard to go as she does! God bless you Caroline ❤

[Movie.flicker]

I am from Iran and enjoy doing yout excersises.Thank you.

[sharonstelzer]

I love that Caroline switches up the workout style with each program and I understand the value of all the programs so far. That being said FUEL is my favorite so far.

[missyvogel]

I’m so glad I found Caroline on YouTube love these workouts when complete! Keep spreading the love her followers have jumped 40, 000 since I started! Let’s get her to 2 million❤️

[ThePartxX]

Never leave out your posterior chain! Caroline always has us covered! 😍 I especially love clusters so this one is gonna be a lot of fun, yet challenging! Let’s earn out active rest day, here we go! 💪🏻🔥

[onetwo_matthew]

For some reason I get incredibly excited whenever I see the super-fit Caroline getting tired… I think it’s the warrior within me craving a really tough challenge! 😁👊🏼🔥

[tishwoods]

Hello Caroline, the best part of your workouts (to me) are you are doing them with us and are not prerecording each exercise. I love the realness. Thank you!

[Jodiderkson]

I too love it when I look over and see Caroline stopping when I'm still going! Now...I'm like DONE but in a super good way. I've done the whole Fit30 Series at 59 and am on top of my game (well...not like when I was 30 but still - pretty friggin' good!). Thanks to Caroline!

[marileedebruyn]

Caroline is a beast! I'm super proud of myself to have finished this and pausing the video was only to reposition.
I'm glad that, even though these workouts still ask A LOT of me, they are definitely starting to become a bit easier.
Thanks a mill, Caroline!

[realizedreams]

I discovered I really like the following training split:
Monday: quads focused
Tuesday: upper body with more isolation and bw work
Wednesday: posterior chain with a focus on the back and hamstrings (My glutes tend to work a lot on leg days too)
Friday: full body FUN
Sunday: challenging HIIT (with dumbbells) or cardio

Thanks for the variety you share! It helps me figure what works for me even more!

[jf]

Love, Love, Love the posterior chain workouts! I have just done it again, and I feel like can straighten up after all day of sitting... Thank you so much, Caroline!

[smitty]

I did this yesterday and I cannot believe the soreness I'm experiencing in my back!(in a good way). I've been strength training for almost 5 years and I've never felt anything like this. So glad I found this channel, I can see and feel results in 8 weeks! Looking forward to the last few days of Fuel, I've enjoyed it!

[Catherine_McGuinness]

That was so good! I am gonna feel this for sure tomorrow lol. Can't believe this week is nearly over😭. See you all on Friday everyone ❤

[kerriesposito]

Whew! Love. Love. Love. That was so hard! Thank you, Caroline for always keeping it SO challenging and exciting! 💕💪

[annetterhoades]

I absolutely love this fuel series. The banded jump for today's staple was awesome and so was the format with the clusters. The fuel series has definitely been my favorite. I absolutely love the high intensity! I can't believe there's only 2 days left. It has just flown by so fast!

[tanaoleary]

Loved it! I’m so close to finishing this series… and wishing on a star that Caroline has a new challenge coming up. Thank you so much, Caroline!

[catherineclapperton]

I loved today's format! 🥰 The banded squat jumps were so fun! 😃 Only two more now in Fuel but plenty of previous videos to go back to and fingers crossed for another amazing series in the future ☺️🤞I still can't believe these are FREE! I'm so grateful Caroline, thank you ☺️🙏

[deryak]

FABULOUS, 👍🥵👍🤩 Wednesdays with glute and hamstring sessions are the most challenging for me during the week, where all of the sessions are so demanding that makes you share a tear after completing. Thank you Caroline 💓💎 I learned about cluster sets here from you, and they are fun to do, even the most challenging exercises become enjoyable throughout the burn🤩 this session's finisher left my legs shakey just as you mentioned in the description 🤩

[gerimulvany]

Good morning Caroline, and everyone! Just finished yesterday’s upper body (so my active days will be to aim for todays WO)! The upper body was excellent, loved the staple, and the fun finisher! Thank you once again gorgeous lady! Have a great day Caroline and everyone! 🌹

[johnackah]

Fuel is gradually coming to an end. Thank you Carol. It's been very challenging and satisfying at the same time