2 circuits! First circuit aimed towards the glutes and hamstrings, second circuit the back!
This workout will involve hinging during both circuits at points so please take it SLOW!
For single arm bent over rows, you can place non working side hand on opposite knee, lean on a bench or place knee also on a bench if more comfortable for you!
Push ups can be performed on push up bars / hands elevated on a chair!
During RDLs, lower to approximately the knees to feel tension on the hamstrings whilst keeping dumbbells close to the body. You can lower that bit more of you feel confident, upper back not rounding and you are able to maintain form.
Remember every single person will person a movement slightly different, particularly when they have gained the basics of the movement and are able to then manipulate foot stance (toes more in or out), depth (also accounting for variations of weight), holding of weight (dumbbells more infront or on shoulders), grip (a solid grip but relaxing the fingers slightly), and natural tempo they may gravitate towards if no specific tempo is called for. These are my real workouts and I hope to continue to share exactly how I perform the movements so I would say always perform to a rep how feels comfortable for you, particularly the depth and foot stance!
The timer will be on for a majority of the workout 60 se seconds of work with 20 seconds rest inbetween each exercise!
The only deviation from this is the Pullover movement which is 90 seconds in total each time it appears!
We have 2 circuits to work through!
We complete the first circuit, focusing on the hamstrings and glutes, for 2 rounds. We then also complete 2 rounds of the next circuit which focuses on the back!
The dumbbell I am using for the Sumo Deadlifts and Hip Thrusts is 1 x 30kg. For everything else I use 2 x 15kg each!
CIRCUIT 1
X2
HIP THRUST (PAUSE AT TOP)
HAMSTRING THRUST
BAND ONLY!
SQUAT WALK
SUMO DEADLIFT (PAUSE AT BOTTOM)
RDL
BODYWEIGHT SUMO TO RDL
CIRCUIT 2
X2
PULLOVER (90 seconds)
BENT OVER ROW
SINGLE ARM ROTATIONAL ROW
SWITCH SIDE!
Finisher!
1 x 15kg
30/30
LANDMINE ROW
1/2 REP RDL
Ensure you pause ANYTIME you need to! I certainly do!
Train safe, with intent and control!
This workout will demand work from the entire posterior chain so ease into the reps when we reach the RDLs and Sumo Deadlifts!
Day 8 let’s go!
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/NPVIiAvi1hM
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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Done day 8
March 2025. Day 8 done. Loved it!
Not too shabby
Loved it!
Oh, thank god, no lunges today
I really loved this one! 
Thank you!!!
I don't have a glute band. I just pretend I have one to engage my outer thigh muscles
Loves it
Dec, 20th 2024 done
️
It was great
Thanks for a great workout. I love the variety in each video
Segunda vuelta mitad piernas mitad brazos, espalda. Me encantó.
11/11/24
23/10/24. Excellent routine, powerful and effective, thank you very much Caro, I greet you with love from Mexico.
I have been working out consisitently for 18 years and often have to change it ip to stay motivated and seeing improvements in my body. I have been doing these workouts since the beginning of August 2024 when my little cousin introduced me to the HIIT workouts while vacationing in Florida with no equipment. I would always just run while on vacation. I have seen and felt so many improvements. Today my husband and I finished day 8 of the FUEL series and we're nice and sweaty! Haha Thanks, Caroline for providing these wonderful workouts!
Thank you, Caroline! I really enjoyed this one! Just wish I had heavier weights because you’re using twice as much weight as I am for each exercises
And I’ll add that I love how you pause during your exercises to breathe! Really makes me feel human for doing the same and sets you apart as an empathetic trainer who knows this is hard.
Completed 10/2
omg Caroline, I loved this, it was so meditative
Great workout
Great workout!! I’ve had sciatica and lower back problems for years and this is one of those workouts that targets that area and will help with my recovery. Thank you so much!!
I love this combo of lower body and upper body workout. Thank you!
Loved this! Love working shoulders! I just started a week ago and I’m in day 7. Loving your program! After I complete the 30 days on this I’m moving to your Iron series! Can’t wait!
completed September 25, 2024, with BB 12lbs with 70 lbs, 50 lbs DB for Sumo, and 30s for RDL and back
Wow a definite new favourite! Was able to use barbell for all thrusts, sumos and RDLs. Killer workout. Sometimes extended rest periods by about 10 secs but still dripping with sweat
omg her outfit!!!!!!!!!!!! LOVE!!!
Done
Completed 9/11/24. Excellent.
Day #8 this is fire
Day 8 in the booooks!!!!
My fave series and posterior chain from you
I feel so amazing after each workout. Fuel is definitely my favorite. I'm just dripping in sweat and this series I really feel each of my body parts really working and I'm just overcome with such joy!! This has been something I have wanted for myself for so long and now it's actually happening!! Thank you so much Caroline for making this possible. I look forward to seeing you every morning
Love the program! Thank you!!
I'm trying this series for the first time. I love the new challenge. Thank you for these workouts! I know I'll have growth.
!!
080824
wohooo doing this with 8kg for each weight! Feels so happy that I can do this with that heavy weight hehehe 11kg for one weight!! Yeahhh keep going girlll
Thank you, Caroline
I really enjoyed this workout
thank you Caroline 
7-23-24
Day 8 completed easy peasy
great workout!
Killer session, thanks @carolinegirvan
Thank you so much
12 kgs, 11 for the pullover. Very satisfying, especially the lower body part.