Caroline Girvan - FUEL Series 30 Min LEGS CLUSTER SETS Workout | Day 11
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!😆 Enjoy the shorter work periods and take extra time post cool down to gently stretch out the calves that bit more if you like! Note that stretching should be gentle and not painful! Week 3 let’s begin!!
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!😆 Enjoy the shorter work periods and take extra time post cool down to gently stretch out the calves that bit more if you like! Note that stretching should be gentle and not painful! Week 3 let’s begin!!