# FUEL Series 30 Min Dumbbell LEG DAY CIRCUITS Workout | Day 21 ## Метаданные - **Канал:** Caroline Girvan - **YouTube:** https://www.youtube.com/watch?v=hBanCm-yqB8 - **Дата:** 27.06.2022 - **Длительность:** 38:35 - **Просмотры:** 725,283 - **Источник:** https://ekstraktznaniy.ru/video/18708 ## Описание 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 ## Транскрипт ### Segment 1 (00:00 - 05:00) [] hi everyone and welcome day 21 in the fuel series the start of week five we have a lower body leg day circuit all you'll need for today's workout is some dumbbells i'm using the same pair of dumbbells throughout that is going to be two 15 kg each dumbbells however of course if you have a selection keep those handy you can also use barbells or kettlebells play a white with any of the equipment that you have access to the rest period throughout this entire workout will be 20 seconds however the sets themselves may change in duration so one of the sets we may do for 60 seconds another set it might be also for 60 seconds but it's split into a tri set 20 20 or we may have a really short burst of work 20 seconds only we simply have one big circuit and we perform that circuit for two rounds we then have a body weight finisher remember with every single workout i perform these are my real workouts so i'm not recording maybe 20 seconds of a lunge and then re-recording the next bit this is all in one go i am here right with you when you're struggling i am struggling these are real workouts so please make it your own i definitely make these workouts my own i do change the hand position where i'm holding my dumbbells i might rack the dumbbells sometimes other times i do like to bring it low to actually increase my grip strength but also sometimes if my forearms are completely exhausted i will lift them up here again you can play a bite with whatever feels most comfortable for you the same applies with foot position none of us will squat the seam some of us may prefer our feet a little bit more aligned or some of us may prefer toes out that little bit more feet a slightly wider stance others that little bit closer you may also squat deeper than me you may squat not so deep as me you may prefer to stand tall at the top for a little bit more duration than me or you might prefer to go that little bit quicker pace once you rise up go straight back down again it's your preference whatever makes you feel safe and comfortable should any jumping occur i will provide a low impact alternative however there will be no jumping whatsoever with the weights it's always body weight only and the finisher we're going to play about with some forward stepping lunges and then rear stepping lunges forward stepping lunges we'll be doing some exercises all on the one side we then switch to the opposite we will then go into rear step lunges opposite side then we have a 10 second rest before we go into either alternating lunge jumps or alternating lunges so that is the finisher it's quite a long one but we can do it leg day circuit start of week five let's go three two one so foreign ### Segment 2 (05:00 - 10:00) [5:00] uh oh hello with me so oh wish i wish you ### Segment 3 (10:00 - 15:00) [10:00] i is wish you were so oh um wow yes so ### Segment 4 (15:00 - 20:00) [15:00] so so ### Segment 5 (20:00 - 25:00) [20:00] so oh uh it uh yes and i i said uh baby from ### Segment 6 (25:00 - 30:00) [25:00] thank you so so ### Segment 7 (30:00 - 35:00) [30:00] this snake is on top of the four chain stand on like a star no new names no messages never hugs or connections i just constrict and reject them i'll make my snakehole transactions to get my papers is um oh uh so what's your story what's your sign it's like we're twin flames in a different life deep connection light's a spark it's like you know me in the depths of my heart ### Segment 8 (35:00 - 38:00) [35:00] so bye you