FUEL Series 30 Min UPPER BODY CIRCUITS & Cluster Sets Workout | Day 2

A circuit then onto cluster sets! You know it’s going to be eventful!

Chest, back, shoulders and triceps will majorly work hard today with the circuit… steady pace with every rep being the best it can.

Cluster sets of short duration…with short rest also!

For this workout you will essentially need some dumbbells, your mat and a chair for tricep dips. I will be using dip bars so this is an option if you like!

I am using 2 x yoga blocks for push ups (so deep push ups) but this is not necessary. You can perform regular push ups or even on push up bars is great!

We will begin with a circuit consisting of 5 exercises, with no specific rest in between each exercise. We will perform the circuit for 2 rounds in total! And in between each time we complete the circuit, we have 40 seconds rest.

The timer will be on for the circuit 40 seconds of work per exercise.

We then move to cluster sets!

The timer there will be only 20 seconds each set and 20 seconds rest, with each set performed for 6 sets in total!

The dumbbells I am using for your reference are 2 x 10 kg for push press and 2 x 4 kg for lateral raises. I also use 1 x 20 kg for the landmine rows!

Circuit x 2 rounds
DEEP PUSH UPS
LANDMINE ROW
PUSH PRESS
DIPS
CROUCH TO PUSH UP

Cluster sets x 6 sets per exercise

20 work
20 rest

LANDMINE ROW

TRICEP PUSH UPS

DIPS

LATERAL RAISE

20 seconds per side, no rest

X2 sets

PUSH PRESS
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

FINISHER!

20/20/20/20

CHEST TO FLOOR SPRAWL
COBRA PUSH UPS
CHEST TO FLOOR SPRAWL
COBRA PUSH UPS

Those cluster sets really have that compound effect on tension within the muscles! My entire back, shoulders and triceps felt the demand!

Slow and steady throughout… but you can rep it out during the finisher!

Enjoy this intense upper body workout! I think you really will!

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.

[msjamie]

I am going through a major grief (lost 2 of my brothers in a car accident) and I am honestly doing this workout to feel somthing again because I have been so numb. It's working!
Thank you!♥️

[Connie]

Fellow Girvanators, whereas I felt so comfortable and accomplished with IRON, FUEL day 1 felt very challenging for me. I figured it must have been the different ways of energy being expanded and one’s body would have to get used to it. Like CG said, there is no fun without challenging one’s body. I’m ready to embark on day 2 of the journey tomorrow afternoon (5 hours behind BST)! 🙌🏼💪🏼😅

[satyapoorun]

Dear Lord my bums were feeling it this morning already -- Day 2 was awesome.. Thought i would not be able to finish but when i looked at the counter it was already 76% completed -- so heck yeah I completed it and proud of myself. Thank you Caroline.

[trishd.]

After Day 1, a Taste of FUEL..am def bringing out the Big Towel, bottle of water and Mop 😆. Day 2 Bring it! Let's have FUN! 👊
Btw..Woke up to a Sore Bum. Also, loved reading how everyone got on with Day 1.

Day 2 Smashed and Add-on 15min. Tucked Abs. Went by quickly. Clusters were brilliant. It helped to push through knowing it's 20secs. each. Push presses were tough. Fun Finisher. Enjoyed todays Upperbody Sesh! 😊
Thanks Caroline! ❤️
Have a great Tuesday!

[ThePartxX]

I always get super excited whenever Caroline uploads a new video, there’s so much variety in her workouts and not to mention the awesome feeling you get as soon as you finish them! 😍💪🏻

[evanpatten]

Caroline is preparing us for the apocalypse! This series is killer! Thank you! I'll remember that when the zombies start to come 😉

[jillianmielke]

I am still so sore from Day 1! Fun workout and looking forward to tomorrow!

[iamdevanshkalra]

Wasn’t yesterday such an amazing start to this new series? I mean, my legs literally had to use all the FUEL within to push through. Cluster sets & circuits today, the first set always seems easy but intensity builds up from the second set itself. Let’s go!!

[meganparr]

I love that I can continue with Caroline from series to series- without taking a long break to change it up to offer my body different movement. She somehow tweaks the routines just enough that my body feels challenged in new ways every series! Thank goodness because this really is my favorite way to move my body. I do take 2 weeks off in between to love on my body with walks, runs, yoga, stretching, rest… and then I’m ready for more! My glutes and legs are really feeling it from yesterday!!! Looking forward to upper body and a short run after today.

[SilkyC]

Can I just say I appreciate that we ALL are struggling together and you don't edit your workouts.
The struggle is real for all of us and it just motivates me to push myself harder!!!

Fuel Day 2 - DONE!

[buleciliwe]

I bless the day I found you, Caroline😍🤗 That was so much fun. It's amazing how innovative you are...no series is ever the same. I don't believe my heart rate has ever been this elevated during an upper body workout! 💪💪🏋️‍♀️🏋️‍♂️ Well done everyone.

[afswimmergirl]

I love how demanding this series is! It’s a good one after iron

[SPD]

I remember I once had to force myself to work out, but with Caroline’s workouts I am looking forward to it during the whole day 🥰 I almost have to force myself to take rest days sometimes 🤪

[aliaandpushensvlog]

I have never felt that amazing before. There is something so special about these workouts in particular. I let go all the negative emotions and anxiety. For a person with OCD like myself, these workouts are the cure. Thanks Caroline from the bottom of my heart 💗.

[rebekahpierce]

😅Good Morning Girvanators! Quite sore and a nice way from yestrdays leg workout and loving it..Thanks Caroline for another great workout and great start to my day! My 85 yr old mom joined in today as well..did what she could with a smile on her face 😃She reminds me it is good to be and feel alive

[dhamodharanmanickam]

Good morning Girvanators. Yesterday was tough for me. My heart rate raised like anything but loved the challenge. Seems like need to reduce weight than usual . Let's smash today too. Have great workout Girvanators💪❤️

[mamapoppins]

🙋Day 1 was
NOW Let's go with Day 2!!!!
Thank you so much Caroline!!!

[charmyni]

Day 2 present and glad. I weigh 118kg. Almost gave up half way. Then remembered quitting got me all the weight. I made it till the end. Thank you Caroline

[Fonzier]

I was a collegiate athlete, did a bodybuilding competition, and crossfit for 4 years. And Caroline's workouts have gotten me in the best shape of my life! I'm so happy I found her. She has made the last two years of workouts so interesting and intense. Thank you!!

[pianowithapurpose]

Yesterday was so HARD but oh so rewarding!!! Looking forward to the pump from this one! 💪🔥 Thank you, Caroline! These cluster sets are hard 😅