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FUEL Series 30 Min POSTERIOR CHAIN Circuits Workout Day #8

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Rating: 4.5; Vote: 2

2 circuits! This workout will involve hinging during both circuits at points so please take it SLOW! For single arm bent over rows, you can place non working side hand on opposite knee, lean on a bench or place knee also on a bench if more comfortable for you! Push ups can be performed on push up bars / hands elevated on a chair! During RDLs, lower to approximately the knees to feel tension on the hamstrings whilst keeping dumbbells close to the body. You can lower that bit more of you feel confident, upper back not rounding and you are able to maintain form. Remember every single person will person a movement slightly different, particularly when they have gained the basics of the movement and are able to then manipulate foot stance (toes more in or out, depth (also accounting for variations of weight, holding of weight (dumbbells more infront or on shoulders, grip (a solid grip but relaxing the fingers slightly, and natural tempo they may gravitate towards if no specific tempo is called for. These are my real workouts and I hope to continue to share exactly how I perform the movements so I would say always perform to a rep how feels comfortable for you, particularly the depth and foot stance! The timer will be on for a majority of the workout 60 se seconds of work with 20 seconds rest inbetween each exercise! The only deviation from this is the Pullover movement which is 90 seconds in total each time it appears! We have 2 circuits to work through! We complete the first circuit, focusing on the hamstrings and glutes, for 2 rounds. We then also complete 2 rounds of the next circuit which focuses on the back! The dumbbell I am using for the Sumo Deadlifts and Hip Thrusts is 1 x 30kg. For everything else I use 2 x 15kg each! CIRCUIT 1 X2 HIP THRUST (PAUSE AT TOP) HAMSTRING THRUST BAND ONLY! SQUAT WALK SUMO DEADLIFT (PAUSE AT BOTTOM) RDL BODYWEIGHT SUMO TO RDL CIRCUIT 2 X2 PULLOVER (90 seconds) BENT OVER ROW SINGLE ARM ROTATIONAL ROW SWITCH SIDE! Finisher! 1 x 15kg 30/30 LANDMINE ROW 1/2 REP RDL Ensure you pause ANYTIME you need to! I certainly do! Train safe, with intent and control! This workout will demand work from the entire posterior chain so ease into the reps when we reach the RDLs and Sumo Deadlifts! Day 8 let s go!
Date: 2022-06-08

← FUEL Series 30 Min UPPER BODY COMPLEX Workout Day 7

FUEL Series 30 Min Full-on Full Body Circuits Workout Day 9 →

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Comments and reviews: 10

Matthew
What another brilliantly planned, innovative workout from Caroline! I m really looking forward to these two circuits! Great range of exercises to work the whole of the posterior chain! The 60 s work periods are going to be tough! I m sure many of you, like me, are excited to do this! Have fun everyone! Enjoy a well deserved active rest day tomorrow! Matthew
PS. just finished. and I really enjoyed myself! I guess I say this every day. but today s workout was so brilliantly planned by Caroline! The circuits were fun to do. the exercises were chosen so well. and then suddenly you re at the end! I loved the add on too. that workout is one of my favourites! Have a great workout everyone! And enjoy your day! Matthew
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Sivia
Not sure Caroline if you ever read my comment but Love love love love this format of workout(for people like me who suffer arthritis/disc generative/plantar fasciitis, nerve impingement/vertigo, was warned not to to do any heavy lifting or workout from physio, but love how u make me stronger to make my normal daily routine easier everyday), Caroline. Can't imagine life without your workouts, i even fear to imagine: will u still be there for us in 10 or 20 years time? Can't find anyone as good as u to train every inch of my body/muscle, for free? Never been to gym or have a trainer in my life, and would say u r the best 'guru' of all combined. Can't thank you enough.
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priyadarshini
I absolutely enjoyed upper body complexes yesterday! Looking forward to do this posterior chain workout in the circuit format! This is definitely going to be another brilliant session by Caroline! Her tips and instructions are so helpful. Thank you so much Caroline for everything that you do for us! Forever grateful to you! Love the outfit too! Have a wonderful day Caroline and everyone!
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shruthi
My shoulders are pretty sore from yesterday's workout. I'm excited for this though. I have a 30kg barbell which worked perfectly for last week's hip thrusts. So important to strengthen the posterior chain. Each of this workouts are so significant and I am loving the snippets of information Caroline's giving each week. Literally physical education!
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Catherine
I have to say I am loving circuits! I remember having to do circuits in school and absolutely hating them LOL. Now I am a changed woman. I hope everyone enjoys today is workout as much as I did. Off to take the dog on his walk. Happy Wednesday everyone see you all on Friday for my favourite workout day of the week
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Peach
It's going to be another challenging workout! Thank you Caroline for putting in your time, effort, and love. I always read the intro as most of us do: Train safe with intent and control - like you are just right beside me. Every training day on FUEL is burning! Looking forward to doing this!
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Fiorella
Hi everyone! I love posterior chain. Lots of variety! The two circuits make training very dynamic and time passes quickly! Fantastic workout, as always, Caroline! My add-on: glute isolation workout and a burn of the biceps. The work at that point was complete!
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Maryam
At first I felt a resistance inside me that tempted me not to start, but in the end I was amazed at how fast it passed today! Although I could not do all the exercises as well as you did, but it was fun for me. Thank you
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Connie
Haha my quads are still sore from day before and my shoulders and arms are starting to get the same. Thank goodness the only muscles not sore are butts and hammies. I m so excited with this workout to look for tomorrow!
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Yiying
Oh wow glutes, hamstrings and back? It s like a buy one get two free deal that you can t miss! Oh I lied, it s all free! That s one of the many reasons why I love Caroline so much! Thanks, Queen C! Xoxo and let s go!
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