FUEL Series 30 Min QUAD FOCUSED Leg Workout | Day 6

30 Min Quad Focused Leg Workout is Day 6 in Caroline Girvan‘s Fuel Series. Another excellent lower body workout in the Fuel series. This one wasn’t as brutal as some of the Fuel workouts I have done recently, but Caroline definitely burned out my quads. Though there is some dumbbell work this workout is primarily body weight with some props (chair/yoga block).

This workout has one circuit of 10 exercises that is done 3 times. Most of the exercises in this workout are done interval style: 45 seconds of work followed by 15 seconds of rest. Except for #9 & #10; #9 is done for 45 seconds but you do not get a rest/recovery afterwards, you go straight into the next exercise (#10) and it is only done for 30 seconds. Between each circuit you get a 45 second recovery. There is a timer in the upper right hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

30 Min Quad Focused Leg Workout is 37:32 minutes; 1:48 minute intro, no warm up and 2:40 minute stretch. Equipment: dumbbells, a chair or step, a yoga block and a fitness mat. Caroline is using 15kg/33.1 pound dumbbells. The weights listed below are what I used.

  1. Heel elevated squats (heels are elevated on yoga block, DBs are held at shoulders) (27.5# DBs)
  2. Static lunge (stationary lunge) (22.5# DBs)
  3. Repeat #2 on other side of body
  4. Bodyweight heel elevated partials (heels are elevated on yoga block, lower to bottom of squat but only raise partway)
  5. Bodyweight Bulgarian lunges (stationary lunge, back leg is elevated on chair/step)
  6. Repeat #5 on other side of body
  7. Low squat walk (walk forward and backward while holding squat isometrically)
  8. Plank to squat (start in deep squat, place hands on floor, jump feet out to plank, jump feet back into hands then lift hands off floor bu remain in deep squat)
  9. Hand to floor squat (bodyweight squat, lower into squat tapping fingers to floor)
  10. (no rest/recovery) Hold at bottom of squat isometrically for 30 seconds
  11. 45 second rest
  12. Repeat #1-11 two more times (after you complete the circuit 3 times you only get 30 seconds of rest before the finisher)

Finisher: (2 minutes; each exercise is done for 30 seconds with no rest/recoveries)

  1. Heel elevated body weight squats (heels are elevated on yoga block)
  2. Alternating forward stepping lunge
  3. Repeat #1 & 2

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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