FUEL Series 30 Min Dumbbell LEG DAY CIRCUITS Workout | Day 21

One circuit! Two rounds! A lot of work is required from the entire lower body!

Ready to smash this leg day?!

All you will need for this workout is some dumbbells and your mat!

The dumbbells I am using for your reference are 2 x 15kg each throughout!

You can absolutely use a barbell, kettlebell or various dumbbell weights throughout denoting the movement!

The timer will be on for 60 seconds for a majority of the sets, and some of these 60 second sets will be split into 3 x 20 seconds to make essentially a triset! Every time this occurs, the first 20 seconds will be exactly the same as the last 20 seconds!

There will also be very short sets lasting only 20 seconds periods of work in here too to elevate the heart rate in spikes!

There will be 20 seconds of rest throughout in between sets!

The dumbbells I am using for your reference are 2 x 15kg each!

Low impact alternatives are shown throughout but this doesn’t mean it’s any easier!

As always, make it your own workout!

You might squat lower than me, not so low, prefer a slower pace or slightly faster! So long as you feel in control and prevent strain.

Acute stress on the body can be a good thing so think about that when feeling the work on the legs at points but the lower back shouldn’t be feeling any strain. Drop to bodyweight only at ANY POINT!

What you see on screen is how I perform the movements and have tweaked these over 20 years to feel good for me. We all have our own preferences such as whether to hold dumbbells high or low, foot stance, depth etc. A perfect example is actually lateral raises… recently I have just preferred lighter than I used to! I may prefer slightly heavier in future but for now, I prefer lighter. It’s important to learn the basics and then make adjustments as you progress if you like!

Sometimes I hold dumbbells low by sides during lunges and other times high… no particular reason but I do ensure holding low sometimes to improve grip strength!

These workouts will demonstrate the technique required however remember I am performing for myself also and these are not me recording a few reps then resting…I’m in the midst of it with you from start to finish!😅

CIRCUIT! Simply perform x 2 sets!

60
PAUSED HIGH SQUAT

20/20/20
REAR LUNGE / HOLD / REAR LUNGE

20
LUNGE TO JUMP / KNEE DRIVE (same side)

20/20/20
REAR LUNGE / HOLD / REAR LUNGE

20
LUNGE TO JUMP / KNEE DRIVE (same side)

20/20/20
CURTSEY LUNGE / HOLD / CURTSEY

20
CURTSEY TO SQUAT (same side)

20/20/20
CURTSEY LUNGE / HOLD / CURTSEY

20
CURTSEY TO SQUAT (same side)

60
GOBLET SQUAT

20/20/20
SQUAT JUMP / HOLD / JUMP

60
LATERAL LUNGE / COSSACK SQUAT

FINISHER!
30/30/30/30/30/30
FWD STEP LUNGE (HOLD FOR 10 SEC)
FWD STEPPING LUNGE (same side)
FWD STEP LUNGE (HOLD FOR 10 SEC)
FWD STEPPING LUNGE (same side)
REAR STEP LUNGE (HOLD FOR 10 SEC)
REAR STEPPING LUNGE (same side)
REAR STEP LUNGE (HOLD FOR 10 SEC)
REAR STEPPING LUNGE (same side)
10 seconds rest!
ALTERNATING LUNGES JUMPS!

My legs were absolute jelly towards the end! And I have to say my legs felt tired yet pumped… those holds took physical and mental grit!

Try to remain as relaxed as you can and don’t forget to breathe!

Have a great session everyone!

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.

[kvv]

I dont even complain. I just do whatever she posts. Im very very grateful ❤️

[manvi]

Anxiety was through the roof yesterday. But that HIIT allowed me to release all that excessive energy and anxiety too. I'm forever grateful to Caroline for helping me out in improving my mental health. Some days are good, others are not so good. But working out is the highlight of my day that's constant, (Also eating an Oreo cookie everyday 😂)

[nella-mariamakela]

Can we take a moment to appreciate that Caroline does these workouts with us and puts so much effort to these workouts❤️ Thank you Caroline so much❤️❤️❤️

[cmosher]

Man I love leg day, especially when there's NO BURPEES! This is exactly what I needed after sitting at work all day. Thanks for a great workout Caroline, that one went straight to my favorites list!

[aurelieliot]

I only was at 17% and I was already sweating like hell… this workout was no joke ! Thank you Caroline for showing us your « weaknesses ». That’s why we love working out with you, you’re struggling with us. I kept pushing through and I completed it ! My legs are jelly now, have a great session everyone 🤩

[erinwhitaker]

Up at 5:00am to get this one done before the kids wake up. I completed this workout with 25lb dumbells and burned 215 calories. Have a great day everyone!

[katiedavis]

You know what it is? Its the constant positivity. No grunts, yells, or angry faces. She gives a full smile to motivate us through the hard parts. She pushes us on with positivity! This is so rare to find in an exercise setting. I can see how this is helping so many with ptsd/ depression, etc. I had a happy cry at the end of this because it feels so uplifting to complete a workout with Caroline! 💞🙏💞

[ΓιώργοςΚουτσιούλης]

Good morning everyone! A new happy week is starting! Have fun!

[matthewalmond]

I always love doing circuits...you work hard but the time flies and before you know it you’ve finished! And this circuit workout just looks superb! What a great mix of moves with holds and plyometrics included! And that finisher...I tried to count how many lunges were included...but there were too many to count! Have fun everyone...and especially enjoy the finisher! Happy Monday! Matthew

[marileedebruyn]

Loved this, but it was really tough this morning!😅 I think the finisher was kind of my breaking point, but I'm proud to have made it through this one without taking any breaks or rewinding. I wasn't holding 100% of each of those intervals, but I'm already starting to feel more comfrotable with the movements again.

Thanks a mill, Caroline!

[trishd.]

Read the description...looks Tough but so are We. We Don't Back Down. We've GOT this! 👊

Oh Wow! Solid Leg Sesh! This'll leave you feeling Accomplished! Fab format.. the mix of slow, fast pace and holds. Bef. you know it it's time for 2nd round of circuit. Rear Lunges and Holds were Killer but pushed through. Loved the Finisher..floor was getting slippery though 💦😆. It did its job Legs are Gone. Great workout! 🤩
Thanks Caroline! ❤️
Happy Monday and Have a Great Week!

[shaybabe]

When my legs felt like jello at only the halfway mark, I knew I was in trouble! To be honest, I can't even believe I finished those alternating lunge jumps strong because I couldn't feel my legs at that point!! SUCH a good leg day Caroline! 🔥

[anteegeorge]

I don't know how long I have been completing Caroline's workouts but it is easy to remember how weak my legs were at the beginning. With two bum knees and constantly tight calves, I hated leg days (still do 🙂). However, I know how important these workouts are to my overall health as I turn 60, Playing tennis or just walking around the block would not be as enjoyable without the work that I have put in with Caroline's help to strengthen not only my legs but the whole body! Thank you for the great videos.

[kimroberts]

I used to think "oh no its Leg day" now I'm excited to see what Caroline has in store to make those muscles burn! Love that post workout happiness 😂😂😍

[vylia]

So rewarding! It's a brilliant leg session, still one offavoritesites from FUEL during my second round. Thanks, Caroline!

[markusjager]

Yeaaah! Finished. I hate leg exercises. But a leg day in Caroline Girvan style is fine. In fact I realized, that it´s becoming better. The Epic, Iron and Fuel did something to my leg power! So I thank you a lot!!!🔥🔥🔥🔥🔥👍👍👍👍👍🚀🚀🚀🙏🙏🙏😅😘

[polly]

I love how Carolina always makes it so interesting and fun to workout! Make me think what she’s gonna bring for the next session and she never disappoints! “Let’s go!”

[myna]

Happy Monday dear Girvanators 😃 Yesterday’s workout was really great at it was so inventive😍 I loved it . Today is Leg day, one of my favorite workout 😉 Thank you Caroline for your nice advice on this one 👍😊 Let’s smash this one, event hough my whole body is still sore from yesterday 🥴. Good luck to all of you 💪
Edit: just finished it, it was really hard🥵🥵 burnt almost the same calories as a HIIT 😅😅😅 I use the same weight as Caroline and it was such a burn 🔥!! My favorite music starts at 72% JALAPENO PABLENO

[andyamanda]

Leg days are my favorite! I can not wait to do this workout this morning before I start my day! Happy legs day! 🏋️‍♀️🏋️‍♀️

[heatherpoletti]

Those holds were mind over matter. Loved the cardio bursts. The 2nd round was so tough with the heart rate elevated. Fun and time flew by with the unusual format. I love your creativity Caroline.