# FUEL Series 30 Min Dumbbell LEG DAY COMPLEX Workout | Day 26 ## Метаданные - **Канал:** Caroline Girvan - **YouTube:** https://www.youtube.com/watch?v=YdB6lnybNyM - **Дата:** 04.07.2022 - **Длительность:** 38:16 - **Просмотры:** 859,518 ## Описание Complexes! Dumbbells! Leg day! A recipe for a solid sweaty session using slow and precise movements to work the quads, hamstrings and glutes plus some cardio for conditioning! The timer will be on for each complex for 2 minutes so quite short duration of complexes! We have 15 seconds rest post each complex before we go into a simple staple of sprawl to alternating rear lunge for 30 seconds! We have 30 seconds to rest before the next complex! It will all be clear on-screen the reps per exercise throughout the entire complex! The dumbbells I am using throughout for your reference are 2 x 15kg each! Aside from dumbbells, I am also using a Plyo box but you can also use a stepper or very stable chair. All of the step ups are bodyweight only so you can use your hands to steady them if you place them near a wall! Alternatively, if you prefer to not perform step ups, you can perform forward-stepping or rear stepping lunges absolutely! STAPLE 15 seconds after each complex! 30 seconds duration, then 30 seconds before the next complex! SPRAWL TO ALTERNATING REAR LUNGE! HIGH SQUATS x10 ALTERNATING REAR LUNGES x10 STATIC LUNGE x10 HAND TAP TO KNEE DRIVE LUNGE x10 All same foot forward! STATIC LUNGE x10 HAND TAP TO KNEE DRIVE LUNGE x10 All same foot forward! RDL x10 ALTERNATING STEP UPS x20 GOBLET SQUAT x10 HAND TO FLOOR SQUATS/JUMPS x10 LATERAL LUNGE x10 SIDE STEP UP x10 All on same side! LATERAL LUNGE x10 SIDE STEP UP x10 All on same side! REAR STEP LUNGE x10 ‘MOMENTUM’ STEP UPS x10 All same foot forward! REAR STEP LUNGE x10 ‘MOMENTUM’ STEP UPS x10 All same foot forward! FINISHER! 60/60/15 SQUAT-REAR LUNGE-SQUAT-REAR LUNGE BODYWEIGHT ONLY! HAND TO FLOOR SQUATS/JUMPS Wow! My entire lower body was challenged big time today!! And what better way to kick off week 6! Have a great session everyone… you’ll be so happy you did it! 👊🏼🤩 Cx …………………………………………………………… Useful Links Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1 5 Minute Warm-Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout) Today’s Optional Add-on Workout: https://youtu.be/1WIah0t1Bzw 20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU FUEL Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: https://carolinegirvan.com/fuel-calendar-col.pdf My Website: https://carolinegirvan.com Caroline Girvan Community: https://facebook.com/groups/carolinegirvan Instagram: https://instagram.com/carolinegirvan Business Enquiries Email: info@carolinegirvan.com Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7 Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k …………………………………………………………… 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. ## Содержание ### [0:00](https://www.youtube.com/watch?v=YdB6lnybNyM) Segment 1 (00:00 - 05:00) hi everyone and welcome the final week day 26 in the fuel series and today it's gonna be a fun one this is a lower body workout complexes the timer each complex will be two minutes once we complete each complex we then have 15 second rest before we go into a staple the staple is only 30 seconds as you can see here but away only a sprawl into an alternating rear lunge you can of course step back and once we complete the staple we then have 30 second rest before the next complex within the complex there are only two exercises so you simply perform those for the reps so the first exercise may be 10 reps or 20 the next or 20 and you just repeat that for the duration of the two minutes so bare mind this is not unwrap as many reps as possible with a speed yes of course you're trying to get through those reps but please don't rush it all you'll need for today's workout are some dumbbells the dumbbells i'm using for your reference are 15 kg each i will also be using this stepper behind me to do body weight step ups however if you prefer you can of course perform forward stepping lunges or rear stepping lunges every step up will be body weight so if you prefer to do lunges simply ensure that you're doing a body weight forward or rear step just for your reference the box i'm stepping up on is 20 inches high 50 centimeters in height during the step-ups you will notice at the very beginning i do take it nice and slow just to ensure that i am comfortable placing the foot on the floor after each rep however i will then speed it up that little bit so yes i am using momentum i'm just going to get up come back down and up but i'm still going to try and land as softly as i can as we progress through this workout and actually many of the other workouts specifically lower body you will notice we tend to start with the two dumbbells as we progress through the workout we do often drop to just the one dumbbell and then some body weight at the end not always but typically that is the format and that applies today some of the complexes at the beginning will be with two dumbbells i will then drop to just one dumbbell but depending on the weight that you have you may still prefer to use two dumbbells where i'm using one again that is completely up to you and the finisher we're going to be doing squat to rear lunge squat to opposite rear lunge that will be for 60 seconds we then go into body weight only version and then we finish with some hand taps squats or squat jumps of course low impact alternatives will be provided throughout this workout we're definitely going to get sweaty and the legs are going to be shaken let's go three two one is so ### [5:00](https://www.youtube.com/watch?v=YdB6lnybNyM&t=300s) Segment 2 (05:00 - 10:00) um uh um you're on me so ### [10:00](https://www.youtube.com/watch?v=YdB6lnybNyM&t=600s) Segment 3 (10:00 - 15:00) oh um bye hmm so um um ### [15:00](https://www.youtube.com/watch?v=YdB6lnybNyM&t=900s) Segment 4 (15:00 - 20:00) um so right we will fight for the right to stay alive we will see tuesday we ready oh we will fight for the right tuesday we uh ### [20:00](https://www.youtube.com/watch?v=YdB6lnybNyM&t=1200s) Segment 5 (20:00 - 25:00) uh um so so you few you don't you so ### [25:00](https://www.youtube.com/watch?v=YdB6lnybNyM&t=1500s) Segment 6 (25:00 - 30:00) oh uh hmm hey ### [30:00](https://www.youtube.com/watch?v=YdB6lnybNyM&t=1800s) Segment 7 (30:00 - 35:00) so is uh is so what's your story what's your sign it's like we're twin flames in a different life ### [35:00](https://www.youtube.com/watch?v=YdB6lnybNyM&t=2100s) Segment 8 (35:00 - 38:00) deep connection light's a spark it's like you know me in the depths of my heart you you --- *Источник: https://ekstraktznaniy.ru/video/18693*