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FUEL Series 30 Min LEGS CLUSTER SETS Workout Day 11

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Rating: 4.5; Vote: 2

Maybe different to other lower body workouts, this is all short sets with short rest but this doesn t mean rushing the reps or as many reps as possible! In fact quite the opposite! Perfect form keeping in mind you have only a short work period! Every muscle in the lower body will have attention and work together to move through the movements! The timer will be on for a majority of the workout 30 seconds of work with 15 seconds rest in between! The format is cluster sets so simply this is shorter work periods with short rest periods where we completely drop the weight if holding and rest. Essentially mini sets and today it will be 4 mini sets per main exercise! The last set (4th set, will be a slight variation so could involve a more dynamic, less dynamic or isometric variation. For example, the Sumo deadlifts at the beginning of the workout are x3 sets of full range with the 4th set being more towards 1/2 reps! In between the cluster sets, we have x1 set of an exercise to include the calves so calf raise squats or single leg calf raises! It will all be on screen throughout so simply follow along! Just note that when performing single leg work such as curtsey lunge, The dumbbells I am using for the majority of the workout are 2 x 15kg each. I also use 1 x 30kg for the sumo deadlifts at the beginning of the workout. X3 SUMO DEADLIFTS X1 1/2 REPS STAPLE: SQUAT w/ CALF RAISE X3 RDLs X1 1 1/2 REPS STAPLE: SQUAT w/ CALF RAISE X3 REAR STEP LUNGES X1 STATIC LUNGE X1 SINGLE LEG CALF RAISE X3 REAR STEP LUNGES X1 STATIC LUNGE X1 SINGLE LEG CALF RAISE X3 LATERAL LUNGE X1 HOLD (rise at 10 seconds) X1 SINGLE LEG CALF RAISE X3 LATERAL LUNGE X1 HOLD (rise at 10 seconds) X1 SINGLE LEG CALF RAISE FINISHER! 60/60/70/30 SUITCASE SQUAT CALF RAISE BODYWEIGHT CLOSE SQUAT 1/2 REP SQUATS! This was pretty demanding and the finisher finished me very nicely!
Date: 2022-06-13

← FUEL Series 30 Min HARD 'N HIGHER Intensity Workout Day 10

FUEL Series 30 Min ANTAGONIST UPPER BODY Workout Day 12 →

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Comments and reviews: 10

MysticDesertBreeze
I wanted to reply to the person who mentioned the wall sits add-on but I couldn't find it.
I only usually add on ab exercises here and there and then just do walking a few days a week.
But someone mentioned the wall sits and I thought to myself I'm going to try it.
If I hadn't read that comment I wouldn't have even thought of checking out the add-ons recommended lol.
I got through Fuel 11 with 15kg each hand. The single leg calf raises I had to take breaks by doing double calf raises every now and again.
The add-on I did horribly lol. I had to take too many breaks but I really pushed myself until I HAD to take those breaks.
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Matthew
Let s go Week 3! What better way to start the week than with a good leg day workout?
I love the fact that these are Caroline s own workouts it s so motivating to see the gorgeous and super fit woman on the screen struggling along with us and loving every second of it!
I might actually do the wall sit add-on today I find wall sits VERY tough so I should practice them some more!
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Shira
WEEK 3 HERE WE COME! As much as its challenging It feels like opening the same window every day and feeling an amazing breeze and seeing a beautiful new sight. i smile and cant wait to go and do it.
Well done everyone and have fun too.
Do you also happened to see Caroline's working hard during training and just say loud to her wow, awesome Caroline. she's amazing
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priyadarshini
Looking forward to start week 3 with leg day! I enjoy cluster training! Love how Caroline always has innovative ideas to workout! She is the best! Thank you so much Caroline for all these awesome workouts and so much useful tips and instructions! So grateful to you! And it's a lovely outfit as always! Have a wonderful day Caroline and everyone!
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Gari
Caroline,
YOU really WHIPPED Me Today!
I am Soaking WET!
My legs look like they belong to Hattie Boydle!
I can BARELY WALK! My muscles are So PUMPED UP!
My Calf Muscles are ALL VEINY, BULGING OUT, BLUE, FULL OF BLOOD!
I Feel So EXCITED, GOOD ALL OVER!
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Claire
Legs are not usually my favorite, but today's workout was awesome. I am of course dripping sweat once again, but the time just flew by and it was such a great balance once again. Caroline, you are surpassing all expectations with Fuel, I am absolutely loving it!
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carolyn
The time literally flew by in that workout!
Thank you for always challenging us in such a beautiful way Caroline. we always come back for more
I feel so much stronger but will NEVER match your super strength, but that s ok as I m definitely improving
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Mare
Queen Caroline! :) Your fan Mary from Toronto, ON CANADA Here! Love LOVE love the FUEL series! It's 12: 21am here right now. Nooo I can't sleep yet! Gotta see what you have in store for us tomorrow (today LOL) Have a beautiful night/day everyone! :) xo
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Caroline
The add-on WALL SIT was a killer and had to stop once during each wall-sit. But a perfect way of getting those thighs working. I did the wall sit after Friday's FUEL session and it was SOOOOO CHALLENGING. But Caroline's smile spurred me on.
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Damla
Have a nice week everyone. Great session to start this week with the killer add-on. Just a little information for those who haven't done the workout yet. Staples and calf raise appears on the screen as 30 seconds but actually around 1 minute.
reply

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