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!!
Cx
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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/gd7iOXJHvFw
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
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Disclaimer: If you are new to exercise or planning on embarking on 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 meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
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Happy Monday March 13th 2025! Great workout, thanks Caroline!
Done 13 March 2026
Caroline, it is a real killer one . Thanks a lot
Good one!
Does anyone else have a really hard time with suitcase squats? I had to elevate my heels to get close to what Caroline is doing. It’s so frustrating, but it’s basically a quad focussed exercise right? So heels elevated doesn’t change that?
That was SOOOOO good!!!!
Thank you!!
This is probably one of my favorite lower body workouts! Few lunges and no bridges! Lol
Really wasn't in the mood for this today but the session flew by! Loved that format. Thank you
On the one leg calf raises, the timer is actually on for 45 seconds not for 30. I thought time slowed down for a second there. Apparently there's been a mistake.
There was one song at 6:18 to 8:32 that I liked and wanted to explore the artist. My wife told me that there were references to the music in your videos but I can't seem to find any information???? Caroline, where are your music play-lists?….
I’m hanging in there week three
I swear she does something to the timer whenever it's time for calf raises
Jan, 12th 2025 done
️
Maravilhosa
I was drenched in sweat
Very good
Thanks. My legs feel amazing!
Segunda vuelta 14/11/24
01/11/24. Excellent powerful and efficient routine, I am happy with the training, my body is in better shape, thank you very much Caro for sharing your talent, I greet you with love from Mexico.
After falling off the wagon, restarted and officially I«m passing the point were I left off. YEAHH! It was brutal, but actually these clusters were awesome, the time flew by. Couldn't believe it was the finisher already!
Love this format, the time just flew by!
I finished the Iron Series and got through it in less than 6 weeks, but this Fuel series I am not able to do as much, but I must say I have never been in better shape!
completed October 07, 2024, with 50lbs DB and 30lbs DBs
Completed 9/20/24. Watch beginning for which leg is back. 17.5/15/20 db.
My absolute favorite workout so far! Thank you so much, Caroline!
Note to self:
9/2024 used 17.6lbs (8kg) felt too light! 30lb for squat
I think, I would need more weights
It’s a pleasure to workout with master trainer like you
Amazing
