Caroline GirvanDay 1 in The IRON Series and we begin with a complete leg day workout involving some of the main dumbbell movements to recruit as much muscle as possible within each rep.
Being able to perform a movement through its full range of movement with control should be the aim. Of course we all have slightly different ways of performing the same movement including depth, foot position or range of movement available so it is important to always tweak to suit you such as toes pointed out slightly during squat if better or lower to knees and not beyond during RDLs.
Even during this workout, you could consider it as ‘dynamic stretching’ as you are moving the joint through the range available.
And use it as practice! Every workout I do is a practice session! I am forever thinking during each rep… rather than moving the weight from A to B, think about lifting ‘with’ the muscle too. Mind muscle connection can be powerful and hopefully we will see more research coming in future relating to the potential benefits of this in hypertrophy. If you think about a bent over row… rather than allowing yourself to draw elbows up to move the weight, actually think about the muscles in your back contracting to lift the weight. This can be applied to nearly all movement patterns. Overtime, you become even more susceptible to this coming more naturally when you lift.
Every workout I share is unedited. One take and it’s my entire workout so you will see me struggle for sure! And hopefully be able to see also the focus.
I am constantly thinking as I lift and sometimes I may be thinking about one aspect when I then notice my foot isn’t perfectly inline with thigh or I could improve my neck being inline with my spine…I am saying this to remind you the importance of focus, especially when lifting. And that we all are improving continuously!
Have fun lifting and use the next 6 weeks to improve even more!
The dumbbells I am using for your reference are 15kg each!
The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!
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.
IRON Series 30 Min Leg Workout - Dumbbell Leg Day | 1Caroline Girvan2022-04-04 | Day 1 in The IRON Series and we begin with a complete leg day workout involving some of the main dumbbell movements to recruit as much muscle as possible within each rep.
Being able to perform a movement through its full range of movement with control should be the aim. Of course we all have slightly different ways of performing the same movement including depth, foot position or range of movement available so it is important to always tweak to suit you such as toes pointed out slightly during squat if better or lower to knees and not beyond during RDLs.
Even during this workout, you could consider it as ‘dynamic stretching’ as you are moving the joint through the range available.
And use it as practice! Every workout I do is a practice session! I am forever thinking during each rep… rather than moving the weight from A to B, think about lifting ‘with’ the muscle too. Mind muscle connection can be powerful and hopefully we will see more research coming in future relating to the potential benefits of this in hypertrophy. If you think about a bent over row… rather than allowing yourself to draw elbows up to move the weight, actually think about the muscles in your back contracting to lift the weight. This can be applied to nearly all movement patterns. Overtime, you become even more susceptible to this coming more naturally when you lift.
Every workout I share is unedited. One take and it’s my entire workout so you will see me struggle for sure! And hopefully be able to see also the focus.
I am constantly thinking as I lift and sometimes I may be thinking about one aspect when I then notice my foot isn’t perfectly inline with thigh or I could improve my neck being inline with my spine…I am saying this to remind you the importance of focus, especially when lifting. And that we all are improving continuously!
Have fun lifting and use the next 6 weeks to improve even more!
The dumbbells I am using for your reference are 15kg each!
The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!
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.1 hour bodyweight full body workout | Calisthenic clustersCaroline Girvan2024-05-03 | I hope you are doing great wherever you are right this moment!
I know that many of you visit this page for perhaps your favourite workout you love to revisit, or are currently somewhere along within a program, or are joining me in the currently ongoing Intent Program on the CGX platform! But no matter how, when, why and what you are training, I want to thank you for the support you have shown. By joining me in my home, it has led to the organic growth of this channel. This is represented by the continuing number of views on each workout, the continued growth of YouTube, the CGX app celebrating its first anniversary and the incredible place that is the Facebook private community which today has over 225k members! Wow! And this is all because of you.
Here, we are 3 million people who enjoy variety alongside the fundamentals, who feel strong through highlighting weakness, seek out the challenge as opposed to the easy path as it relates to lifting, and continue to learn the power of delayed gratification, are looking to progress, not seeking perfection and are simply trying their best every day in their own way. At the end of the day, we are all just trying to find our way.
I am proud to be part of this and I have said before, but the fact that you join me from all across the globe to my wee home, my living room…that you choose to train alongside me as I show my vulnerability and weaknesses, I am genuinely honoured so thank you.
I hope you enjoy exploring this workout, use it to practice certain movement patterns, work to help improve mobility, increase your mind to muscle awareness, heighten your alignment & spacial awareness and bring the tension to those muscles! And it is this tension and reaching the point where you can do no more quality reps (or ‘close to’) that send the signal to grow…this makes sense as we can build muscle in many ways.
But really? At-home workouts build muscle? Yes! Once you learn the principles of hypertrophy, these can be applied to a vast range of training methods and movements.
Let’s compare; bench pressing one’s own body weight and a pushup? One single bodyweight push-up is not equal to having our bodyweight in kgs on the bar… when we perform a push-up, we aren't pushing ALL of our bodyweight up. How much am I pushing up? A study (1) measuring different push-ups showed that regular push-ups equal approx 65% of our bodyweight…if you weigh 70kg this amounts to approx 46kg of actual load being pushed up…meaning applying an additional load of 24kg to equal total bodyweight…. Or manipulate angle to floor to increase load.
A push-up will require more abdominal recruitment and more retraction & protraction (great for shoulder health). However, the limitations are that it may be impractical/risky to attempt the same load of bench press in a weighted push-up due to load distribution across the back.
And with all things equal, such as ROM, etc, they both can build muscle the same! This has been shown in studies and it makes sense…mechanical tension is the main driver for hypertrophy. We can build muscle dumbbell bicep curling in our living room or standing in a gym, or even deficit push-ups in our living room compared to benching in a gym..so long as the intensity is there and even up to approx 30 reps!
If lower body, I tend to favour unilateral movements to increase the tension. Targeting the back & biceps is challenging without equipment, i.e. a pull-up bar or bands.
Rest day from the weights! Psychologically perhaps easier… but physiologically not necessarily any easier and, in my experience, sometimes more challenging in its own way!
EQUIPMENT:
BENCH / CHAIR MAT GLUTE BAND HAMSTRING BALL / SLIDERS /TRX HAMSTRING CURLS YOGA BLOCK* WEDGES*
*Optional
TIMER:
The timer will be set for a longer set, followed by shorter cluster sets following the straight set! The cluster sets will generally be a slight variation from the straight set that was performed prior.
I hope you feel amazing after these 60 minutes and are proud of what your body and mind can do. Sure there is plenty we can’t do. We all have things we can’t do…but we can change our focus to what we CAN do.
Cx
You can visit web.cgx.tv to see my web platform, along with more information and support! Also available on iOS & Android.
I would recommend taking advantage of the 14-day trial to see how it fits into your lifestyle and how you like to train! There are over 350 different workouts to explore!
1. Ebben, William P1; Wurm, Bradley2; VanderZanden, Tyler L2; Spadavecchia, Mark L2; Durocher, John J2; Bickham, Curtis T1; Petushek, Erich J4. Kinetic Analysis of Several Variations of Push-Ups. Journal of Strength and Conditioning Research 25(10):p 2891-2894, October 2011. | DOI: 10.1519/JSC.0b013e31820c8587Finally... the next chapter! | Caroline GirvanCaroline Girvan2023-04-17 | Hello everyone!
I hope you are all doing great!
It’s been so long! Too long!
This is a short explanation as to why I have been quiet these last few months.
I have been eager to get back to training with you, but these months were needed for me to create a new home to share my training.
I wanted to share what is coming up and some dates you may find interesting!
I want to thank you in advance for taking the time to watch this video, and I am so excited to have the opportunity to maybe train with you again!
You can visit https://www.CGXapp.com for more details being released over the next couple of weeks that will provide answers to any questions or queries you may have!
Cx20 MIN Dumbbell Full Body Workout - Compound Movements | NO REPEATCaroline Girvan2022-10-09 | A perfect no repeat full body workout involves compound movements that affect many muscles within each rep!
Quads, hamstrings, glutes, shoulders, back and chest will be placed under load in this session. The biceps & triceps, core and abdominal muscles are all required to assist in performing these movements.
All you will need for this workout is some weights and your mat!
The dumbbells I am using for your reference are 2 x 15kg each for most of the workout. Towards the end, I will also use 2 x 7.5kg dumbbells for the shoulders and abs portion!
The timer will be on for 40 seconds per exercise, followed by 20 seconds of rest for most of this session. However, the abs & core specific at the end is simply 60 seconds in duration, each with no clear rest in between the two last exercises.
2 x 15kg
SINGLE ARM BENT OVER ROW
SWITCH SIDE!
FRONT RACK SQUAT
CHEST PRESS
STATIC LUNGE (one side)
SWITCH SIDE!
RENEGADE ROW
ALTERNATING REAR LUNGES
PULLOVER
RDL
PUSH UPS
1 x 15kg CLOSE STANCE SQUAT
2 x 7.5kg SHOULDER PRESS
REAR STEP FWD LEAN LUNGE (one side)
SWITCH SIDE!
2 x 7.5kg LAT SWEEPS
1 x 15kg GOBLET SQUAT
2 x 7.5kg UPRIGHT ROW
60/no rest 2 x 7.5kg ALTERNATING DEADBUG
60 1 x 7.5kg TOE REACH TO LEG LOWER
This is a great, shorter duration and efficient session to work all the major muscle groups in the body to promote muscle building.
Perfect for regularly returning when you have 20 minutes and want a solid full body session.
I hope you treat each set with intensity and intention…and you’ll have a super session!
CxCaroline Girvan Q&A | Training Tips and MindsetCaroline Girvan2022-07-29 | Hello everyone!
I hope you are doing great!
This is just a wee sit down as time passes very quickly, and I realise it’s been a while since I sat down and talked to you as opposed to a quick talk during intro pre-workout!
I cover some questions that regularly appear within the Facebook Group facebook.com/groups/carolinegirvan and those I have received over the years during my time as a one-on-one personal trainer.
00:00 - Introduction 00:26 - I want to 'tone' but not get bulky? 01:35 - Higher reps or lower reps? 02:51 - Cardio compared to lifting? 05:39 - Is it normal to feel aggravation in the lower back during some movements? 06:08 - Is it ok to perform a movement slightly different from someone else? 08:24 - Fed or fasted cardio? 09:19 - Training during perimenopause and menopause? 10:47 - Am I progressively overloading my muscles during these workouts? 13:21 - I can't seem to perform a movement 'perfectly’? 15:36 - Should I do HIIT even if I don't like it? 16:44 - Is tracking necessary? 20:43 - Should I take a pre-workout before training? 20:58 - When is the best time to eat? 22:01 - Can sleep affect hunger? 22:40 - How much protein should I eat per day? 23:03 - Why hasn't my weight on the scale gone down, but my clothes feel looser in places? 24:15 - Are scales a useful tool to measure progress? 27:17 - What is the best diet? Optimal diet? Best exercise? 29:53 - Won't eating after 6 pm lead to weight gain? 30:10 - How do you keep motivated? 31:36 - What is the best tip you could give?
The more I have learnt over the years, the more I realise we have yet so much more to learn.
There are many layers to what is considered ‘optimal’ wellness as it is a balance of different dimensions, not just physical but also emotionally, socially, our environment and learning. The word balance is often cited yet this refers to a balance that is best for you as an individual. We all have different passions, goals, beliefs, priorities, personalities and I believe it is important to not become overly influenced by what is right for others as it might not be what you truly want, need or will find rewarding.
Having fun with your training and movement whether you have a goal of growing your shoulders, building a more v taper, more muscle in your glutes, sub 4 hour marathon target or PB on your barbell squat is so rewarding but remembering that progression is not linear day on day or week on week will allow you to celebrate those small wins that all add up!
A place to begin is the fundamentals! And it can be challenging when there are much conflicting information and bold statements everywhere.
Some of the discussion is quite general whilst other topics may not be as relevant to you or of less interest as other parts of the discussion.
But I hope this Q and A simply opens thinking relating to some topics and something you could elaborate on upon reflection.
Studies are always ongoing, and the incredible researchers not only ask the questions with research proposals but plan, conduct, collect, monitor, organise, record, analyse and interpret the findings to generate new knowledge to enhance society. And I love learning something new from them every day!
I hope you enjoy this Q & A and perhaps find some information useful to you.
Cx
References
Alan Albert Aragon & Brad Jon Schoenfeld (2013) Nutrient timing revisited: is there a post-exercise anabolic window?
If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical or nutritional advice or suggested treatment. Performing any exercise or programme is solely at your own risk.FUEL Series Finale 30 Min NO REPEAT Dumbbell HIIT Workout | Day 30Caroline Girvan2022-07-10 | Here we go! 40 exercises, 30 seconds of work, 15 seconds of rest… I’ve got my 2 x 6kgs ready to rock day 30!
No repeat, so mentally, you know we are only doing each movement once!
The timer will be on for the majority of the workout, 30 seconds of work, with 15 seconds of rest!
However, we have some time on the mat for abs and core work, so the timer there will be 45 seconds with no specific rest in between!
The dumbbells I am using for your reference are 2 x 6kg throughout!
UNEVEN SQUAT TO PRESS SAME SIDE SNATCH! UNEVEN SQUAT TO PRESS SAME SIDE SNATCH! SQUAT TO CURTSEY SWITCH SIDE! LUNGE TO CURTSEY SWITCH SIDE! PLANK TO SIDE PLANK SWITCH SIDE! RENEGADE ROW TO TUCK TUCK TO CURL TUCK TO CURL TO SQUAT HIGH SQUATS MAKER REAR LUNGES ALTERNATING ROWS ALTERNATING FWD LUNGES SUPINE ROW ALTERNATING CURTSEY LUNGES SQUAT TO PRESS CLEAN TO SQUAT TO PRESS CLEAN TO PRESS PUSH PRESS CLEAN 45/45… RUSSIAN TWIST SIT UP TO RUSSIAN TWIST DOUBLE DEADBUG STRAIGHT LEG DEADBUG TOE REACH TO LOWER TOE REACH
SQUAT TO ALT ROTATE PRESS STAGG SQUAT TO ARNOLD PRESS SWITCH SIDE! X1 ARM PUSH PRESS (switch side) SWITCH SIDE! CHEST TO FLOOR TO DEADLIFT X1 DB BURPEE (one side) SWITCH SIDE! X2 DUMBBELL BURPEE
FINISHER!
60 SECONDS CHEST TO FLOOR BURPEES!
This entire series, and every series/program I have completed with you, I genuinely have had fun during every single session!
I never once thought, ‘I wish I hadn’t done that workout!’ Finishing every session is always so worth the hard work!
Six weeks, countless sprawls and very rewarding moments stretching on the mat after!
Fuel has been exactly as I hoped…variety in every way yet structured to improve overall performance.
Fuel, for me, has been one of the most fun yet demanding series so far… or is it part of that maybe because I progressively can push myself that bit more, mentally having the confidence?
Many ask which program/series is the most challenging? I would say the answer ‘depends!’
Suppose you are used to lifting in a more ‘traditional’ format. In that case, you might prefer Iron due to the familiarity and having little experience with burpees, so Fuel might not be your preference… and may feel more mentally or physically challenging for that reason!
Likewise, you might love the feeling of that once-weekly HIIT workout where your heart is spiked, bringing its benefits, and so the EPIC programs where HIIT is only once per week in a specific session might be your favourite!
Either way, I hope Fuel was as fun for you as it has been for me. And you know you are in the zone, and training hard when dropping the dumbbells to go into burpees is a relief! 😆
Thank you for reading this, thank you for your support and thank you for joining me.
I hope whatever you decide to do next brings you excitement, continued progress and plenty of those moments of pure pride at what you have accomplished!
Disclaimer: If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.FUEL Series 30 Min NO REPEAT Full Body Workout | Day 29Caroline Girvan2022-07-08 | No repeat but as always, this doesn’t mean random movements ‘thrown together’… these exercises are programmed to provide intensity to a group of muscles but rest to that area at other times… even though no repeat, it will consist of repetitional reps towards those muscles!
For this workout, you will need some dumbbells, your mat, a chair for Bulgarian lunges and a stepper/yoga block/wedge for heel elevated squats. I also use 2 yoga blocks for deeper push ups but you can absolutely perform regular push ups or use push-up bars to deepen the range if you like!
The dumbbells I am using for your reference are 2 x 10kg! The timer will be on for a majority of the work 45 seconds of work with 15 seconds of rest! However, when we are on the mat for the abs specific, the timer will be 60 seconds per exercise with no specific rest in between!
PRESS SQUAT TO PRESS CLEAN TO SQUAT TO PRESS CLEAN TO SQUAT SQUAT WALL SIT MARCH DIAMOND PRESS FLYES PALMS FACING PRESS
ABS (60 seconds, no rest) LEG LOWER ALTERNATING LEG LOWER SMALL TUCK CRUNCH STRAIGHT LEG REVERSE CRUNCH TUCK TO EXTENSION
BULGARIAN LUNGE x2 DUMBBELLS SWITCH SIDE! DECLINE PUSH UPS FWD LEAN BULGARIAN LUNGE x1 DB SWITCH SIDE! DIPS BULGARIAN LUNGE BODYWEIGHT SWITCH SIDE! DEEP PUSH UPS SUPINE ROW ELEVATE HEEL SQUATS WALL SIT x1 DB BODYWEIGHT ONLY ELEVATE SQUAT CALF RAISE WALL SIT ELEVATE SQUAT WALL SIT
FINISHER! 45/15/45/15/60
HOVER TO DOWN DOG PLANK TO TUCK TRICEP PUSH UPS PLANK TO TUCK SPRAWLS!
The finisher really highlighted just how hard we worked our ENTIRE body!!
Disclaimer: If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.FUEL Series 30 Min POSTERIOR CHAIN CLUSTERS Workout | Day 28Caroline Girvan2022-07-06 | This workout is aimed at the hamstrings, glutes and entire back muscles using bodyweight and dumbbells. Mainly compound movements to recruit as many muscles during a rep with various tempos, timings, positioning, and changes in dynamics, including ‘explosive’, short bursts, longer sustained efforts or isometrics!
The timer will be on for various durations per set. However, there is a structured format throughout; we will perform a specific movement for 60 seconds with 20 seconds of rest, and we will then perform a similar movement or the same for another three sets. Yet, the duration will either be 20 seconds of work with 20 seconds rest or 30 seconds of work with 10 seconds rest!
Although it might sound a bit confusing, it will all be clearly shown on the screen, so simply follow along!
There is a staple three times during this workout with 20 seconds per part to make a superset!
Disclaimer: If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.FUEL Series 30 Min TEMPO - Shoulders, Chest & Triceps Workout | Day 27Caroline Girvan2022-07-05 | It’s all about the slow eccentric (controlling the negative portion), followed by a faster, almost explosive tempo on the concentric (lifting portion)!
The timer will be on for the majority of the workout 40 seconds of work with 20 seconds of rest in between each set!
The dumbbells I am using for your reference are 2 x 15kg for the chest at the beginning. I then use 2 x 8kg and 2 x 4kg for the shoulders and triceps I also use 1 x 8kg for the finisher sets!
On-screen during the rest period it will clearly say what weight I am using if I have changed it since the last set! It is also detailed below just for your reference!
2 x 15kg ‘SLOW ECCENTRIC’ CHEST PRESS ‘SLOW ECCENTRIC’ CHEST PRESS REP IT OUT!
STAPLE WALK OUT TO TRICEP PUSH UP
SLOW ECCENTRIC’ DIAMOND PRESS ‘SLOW ECCENTRIC’ DIAMOND PRESS REP IT OUT x1 DUMBBELL!
You will appreciate the dynamics involved within the staple and an opportunity to not only perform bodyweight but also increase the heart rate that bit more!
Overall this workout is a hypertrophy workout with the focus on increasing time under tension during the eccentric (lowering) phase to promote increased strength, stability, control of joints and stronger connecting tissues…. all with a dynamic staple in between!
Disclaimer: If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.FUEL Series 30 Min Dumbbell LEG DAY COMPLEX Workout | Day 26Caroline Girvan2022-07-04 | Complexes! Dumbbells! Leg day! A recipe for a solid sweaty session using slow and precise movements to work the quads, hamstrings and glutes plus some cardio for conditioning!
The timer will be on for each complex for 2 minutes so quite short duration of complexes! We have 15 seconds rest post each complex before we go into a simple staple of sprawl to alternating rear lunge for 30 seconds! We have 30 seconds to rest before the next complex!
It will all be clear on-screen the reps per exercise throughout the entire complex!
The dumbbells I am using throughout for your reference are 2 x 15kg each! Aside from dumbbells, I am also using a Plyo box but you can also use a stepper or very stable chair. All of the step ups are bodyweight only so you can use your hands to steady them if you place them near a wall!
Alternatively, if you prefer to not perform step ups, you can perform forward-stepping or rear stepping lunges absolutely!
STAPLE 15 seconds after each complex! 30 seconds duration, then 30 seconds before the next complex! SPRAWL TO ALTERNATING REAR LUNGE!
HIGH SQUATS x10 ALTERNATING REAR LUNGES x10
STATIC LUNGE x10 HAND TAP TO KNEE DRIVE LUNGE x10 All same foot forward!
STATIC LUNGE x10 HAND TAP TO KNEE DRIVE LUNGE x10 All same foot forward!
RDL x10 ALTERNATING STEP UPS x20
GOBLET SQUAT x10 HAND TO FLOOR SQUATS/JUMPS x10
LATERAL LUNGE x10 SIDE STEP UP x10 All on same side!
LATERAL LUNGE x10 SIDE STEP UP x10 All on same side!
REAR STEP LUNGE x10 ‘MOMENTUM’ STEP UPS x10 All same foot forward!
REAR STEP LUNGE x10 ‘MOMENTUM’ STEP UPS x10 All same foot forward!
FINISHER!
60/60/15
SQUAT-REAR LUNGE-SQUAT-REAR LUNGE BODYWEIGHT ONLY! HAND TO FLOOR SQUATS/JUMPS
Wow! My entire lower body was challenged big time today!!
And what better way to kick off week 6!
Have a great session everyone… you’ll be so happy you did it!
Disclaimer: If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.FUEL Series 30 Min Full Body DUMBBELL HIIT CARDIO Workout | Day 25Caroline Girvan2022-07-03 | Ready for the sweat!?
The timer will be on for short periods of work lasting 20 seconds each with 10 seconds of rest in between! We simply perform an exercise for 2 short sets then we have a longer set (60 seconds) of a ‘complementary’ exercise!
You will notice during the 20 seconds work period, these are bodyweight only and so can perform at that slightly faster pace! Once we reach the 60 seconds work period, we will have dumbbell(s) in our hands so naturally, we will slow down that bit during many of these periods! Plus the task of aiming to last those 60 seconds!😅
The dumbbells I am using for your reference are 2 x 6kg each! I would suggest going that bit lighter as this workout is not aimed specifically towards muscle building solely and heart rate elevating is the goal!
Timer each group! 20 work 10 seconds rest 20 work 10 seconds rest 60 seconds of work 20 seconds rest
CHEST TO FLOOR BURPEES CHEST TO FLOOR BURPEES X2 DUMBBELLS BURPEES
1/2 REP BURPEES 1/2 REP BURPEES CLEAN TO SQUAT
PLANK TUCK TO PUSH UPS PLANK TUCK TO PUSH UPS PLANK TUCK TO RENEGADE ROWS
SQUAT TO KICK (one side) SQUAT TO KICK (same side) LUNGE PUNCH TO KICK (same foot static)
SQUAT TO KICK (one side) SQUAT TO KICK (same side) LUNGE PUNCH TO KICK (same foot static)
STAR JUMPS STAR JUMPS JACK PRESS
X1 ARM BURPEE X1 ARM BURPEE (same side) SNATCH (same side)
X1 ARM BURPEE X1 ARM BURPEE (same side) SNATCH (same side)
Disclaimer: If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.FUEL Series 30 Min Dumbbell Full Body CORE Workout | Day 24Caroline Girvan2022-07-01 | All of our major muscle groups, along with full body movements to involve the core, but you will be so focused on the move itself that you won’t notice the demand on your core, including strength, balancing, stability, anti-rotation and endurance!
The timer will be on throughout the workout for 50 seconds of work, followed by 50 seconds of work, so supersets! The rest period will always be 20 seconds!
We perform each superset for one set, and once we perform all seven supersets, we repeat!
For this unsuspectingly sweaty session, you will need some dumbbells, your mat and a yoga block/stepper/wedge for heel elevated squats (however, you can absolutely perform regular high rack front squats if you prefer!)
The dumbbells I am using for your reference are 2 x 15kg. I also use 2 x 10kg for the Arnold Presses, squat to press and during the finisher!
X2 ROUNDS OF THIS CIRCUIT
CHEST PRESS CROUCH TO PUSH UP
REAR STEP LUNGE (ONE SIDE) SAME LEG PLANK
REAR STEP LUNGE (ONE SIDE) SAME LEG PLANK
RENEGADE ROW PLANK TO SUMO DEADLIFT
HEEL ELEVATED SQUATS SQUAT JUMPS (PLANK ON 10 SEC BEEP)
ARNOLD PRESS HIPS UP TO SAW PLANK
SQUAT TO PRESS ALTERNATING SIDE KNEE PLANK
FINISHER! 50/50/50
MAKER ALTERNATING REAR LUNGES PLANK HOLD!
Phew!! 😅
The more static core movements were the ones that made me sweat the most!😆
24 workouts… 6 to go!!
I know you’ll love the core and full body demand throughout this sweaty session!
Disclaimer: If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.FUEL Series 30 Min Glutes & Hamstrings Tempo Workout | Day 23Caroline Girvan2022-06-29 | Slow, fast, slow, fast… here we go! Glutes and hamstrings will be working using various techniques!
All of the staple compound movements including hip thrusts, sumo squat deadlifts and RDLs, plus some more plyometric movements to increase the heart rate too!
The staple is a combination of dynamic, static and explosive to hit the glutes, hamstrings and cardiovascular system!
Working on the lengthening of the hamstrings using RDLs and shortening of the hamstrings using hamstring lifts!
The timer will be on for a range of different durations ranging from a single set, supersets being 30/30, trisets being 30/30/30! The rest period each time will be 30 seconds.
We have a staple in this session, and it is a sumo squat sumo (or explosive drive-up sumo squat if you prefer no jumping) for 30 seconds, then into a sumo squat deadlift hold for 30 seconds using a weight before we return for another 30 seconds to those jumps/explosive sumos! The staple will appear four times in total!
The dumbbells I am using for your reference are 2 x 15kg for the RDLs and 1 x 30kg for everything else!
X3 30/30/30 HIP THRUST SLOW - HOLD - SLOW
STAPLE 30/30/30 SUMO JUMP - DB HOLD - JUMP*
X3 60 each RDL SLOW ECCENTRIC RDL PAUSE AT BOTTOM NORMAL PACED RDL
Disclaimer: If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.FUEL Series 30 Min Cluster Sets Upper Body Workout | Day 22Caroline Girvan2022-06-28 | One set of a compound exercise, or isolation towards the end…followed by 3 mini-sets of a complementary exercise to really turn up the intensity! The need for focus, moving with intention and control heightens as we progress!
A flow hitting the back, biceps and shoulders pop up throughout the workout too which I know you will enjoy!
The timer will be varied during it comprising of longer sets and cluster sets! There will be the main exercise with a duration of 60 seconds followed by 20 seconds of rest before moving into a ‘complimentary’ movement in cluster format with the timer being 20 seconds of work with 20 seconds rest in between and performing this cluster set 3 times in total!
There is a staple within today’s session and it will appear 3 times throughout the session. It will be 60 seconds in duration each time it appears! It is a flow sequence and for this, I will be using my ‘medium’ weights today which are 2 x 8kg for your reference!
60 SUPINE ROW 20 x 3 BENT OVER ROW
60 CHEST PRESS 20 x 3 DIAMOND PRESS
STAPLE 60 SUPINE ROW PALMS UP CURL ARNOLD PRESS
60 SHOULDER PRESS 20 x 3 ALTERNATING PRESS
60 ‘SLOW’ DIPS (on chair or bars) 3 x 20 MODERATE PACED!
STAPLE 60 SUPINE ROW PALMS UP CURL ARNOLD PRESS
60 ALTERNATING BICEP CURLS 3 x 20 HAMMER CURLS
60 REAR DELT FLY 3 x 20 PARTIALS!
STAPLE 60 SUPINE ROW PALMS UP CURL ARNOLD PRESS
60 ARC RAISE 3 x 20 HAMMER FRONTAL RAISE
60 LATERAL RAISES 3 x 20 PARTIALS!
FINISHER!
30/30/30/60 X1 DUMBBELL
HAMMER CURLS HAMMER RAISE HAMMER PRESS COMBO!
I loved the staple in this session! The combination of the smooth transitions, aiming for that precise movement and controlling that curl on the negative is exactly why I love a flow!
I am sure you will agree with me that the first 20 seconds of the cluster sets feel so much easier than the last…the intensity definitely grows!
There isn’t a muscle not challenged today…and I hope you feel very proud after this session!
Disclaimer: If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.FUEL Series 30 Min Dumbbell LEG DAY CIRCUITS Workout | Day 21Caroline Girvan2022-06-27 | 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 might squat lower than me, not so low, prefer a slower pace or slightly faster! So long as you feel in control and prevent strain.
Acute stress on the body can be a good thing so think about that when feeling the work on the legs at points but the lower back shouldn’t be feeling any strain. Drop to bodyweight only at ANY POINT!
What you see on screen is how I perform the movements and have tweaked these over 20 years to feel good for me. We all have our own preferences such as whether to hold dumbbells high or low, foot stance, depth etc. A perfect example is actually lateral raises… recently I have just preferred lighter than I used to! I may prefer slightly heavier in future but for now, I prefer lighter. It’s important to learn the basics and then make adjustments as you progress if you like!
Sometimes I hold dumbbells low by sides during lunges and other times high… no particular reason but I do ensure holding low sometimes to improve grip strength!
These workouts will demonstrate the technique required however remember I am performing for myself also and these are not me recording a few reps then resting…I’m in the midst of it with you from start to finish!😅
Disclaimer: If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.FUEL Series 30 Min MEGA BODYWEIGHT HIIT Workout | Day 20Caroline Girvan2022-06-26 | Bodyweight only! And boy, is this a sweaty session!!
Short intervals combined with slightly longer durations! And exercises grouped together to compliment each one!
All you need is your mat, bottle of water, a towel and a lot of energy ready to burn!
The timer will be on for 20 seconds of work per exercise, and we will perform each one for four sets in total! We then have 10 seconds of rest before moving to a longer set of 60 seconds before we have 20 seconds of rest!
X4 ALTERNATING KICK THRU
X4 PLANK TO SHOULDER TAP TO TUCK
60 second set ALTERNATING KICK THRU BURPEE
X4 ALTERNATING MARCH
X4 RAINBOW KICK
60 second set SPRAWL TO ALTERNATING KICK
CROSS BODY MOUNTAIN CLIMBERS
PLANK TO ALT TOE TAP
60 second set X10 MOUNTAIN CLIMBER TO CROUCH JUMP
X4 HOT FEET
X4 HOT HANDS
60 second set HOT FEET (sprawl on beep every 10 sec)
X4 TUCK TO STAR
X4 REVERSE CRAB HAND TO FOOT
60 second set SPRAWL TO X2 TUCKS
X4 FWD LEAN REVERSE LUNGES
X4 1/2 BURPEES
FINISHER! CHEST TO FLOOR BURPEES!
😅
What a session!!! I absolutely loved every part of this!! Especially as it’s been a while since not holding dumbbells!
The sweat was serious!
I loved this format, combining the short with the longer intervals!
I hope you love this workout as much as I genuinely did! Lying on the mat at the end was the best feeling!
Disclaimer: If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.FUEL Series 30 Min Dumbbell Cardio Full Body Workout | Day 19Caroline Girvan2022-06-24 | Strength, endurance, cardio, coordination, balance, control… 30 minutes of a proper full body session to challenge your muscles and cardiovascular system!
The timer will be on for each complex for 120 seconds with 30 seconds rest in between each complex!
We perform each complex only once. There are 2 exercises within each complex for a certain number of reps! Simply work through at a pace that suits you… this is not AMRAP where the goal is necessarily as many reps as possible. For some of the exercises, we definitely will be able to go that bit faster pace but for others, the pace will be much slower.
The dumbbells I am using for your reference are 2 x 15kg each and 2 x 8kg each.
SQUAT x10 ALTERNATING REAR LUNGE x10
BENT OVER ROW x10 BEAR CRAWL x20
STATIC LUNGE x10 REAR FOOT LIFT x10 (same side)
STATIC LUNGE x10 REAR FOOT LIFT x10 (same side)
DEEP PUSH UPS x10 CHEST TO FLOOR SPRAWL x10
STEP UP x10 SWITCH SIDE x10
PULL OVER x10 LEG LOWER x20
PLANK JACKS x20 JUMPING JACKS x20
SINGLE SIDE ARNOLD PRESS x15 SAME SIDE DUMBBELL BURPEE x10
SINGLE SIDE ARNOLD PRESS x15 SAME SIDE DUMBBELL BURPEE x10
TOE REACH x10 ALTERNATING LEG LOWER x20
X2 DUMBBELL BURPEE x10 SPRAWL x10
There’s everything in this session as you will see!
Lots of movements involving the core too such as plank variations, unilateral work, full body movements and ab specific!
Remember during the complexes, particularly when performing lunges, for example, you can alternate between holding dumbbells high racked or by sides depending on your grip and how it is feeling!
When it’s complexes, you can guarantee a great session and this one won’t disappoint!
Disclaimer: If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.FUEL Series 30 Min GLUTES & HAMSTRING CIRCUITS Workout | Day 18Caroline Girvan2022-06-22 | This is one of those workouts that require focus! Intentional lifting and controlling each rep in a way that suits you and your body.
It’s a great workout to gain more skill at manipulating movements to involve more glutes and hamstrings over the quads by using different foot stances, angles of forward tilting at the hips and also those more explosive lifts that, even though they are faster-paced to lift as in the ‘explosive’ hip thrusts, reiterate the difference of full contraction at the top can have on a movement and the muscles involved!
We have one big circuit! We complete it for two rounds in total!
The dumbbells I am using for your reference are 2 x 15kg for the RDLs and 1 x 30kg for the sumo deadlifts and hip thrusts!
Aside from dumbbells, you will need a glute band and a chair/bench for hip thrusts!
Disclaimer: If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.FUEL Series 30 Min GIANT Upper Body Dumbbell Workout | Day 17Caroline Girvan2022-06-21 | Movements involving many muscles at once, others one muscle group only, variations, points of constant time under tension and some high intensity full body movements in here too! A very intense 30 minutes but very focused and formatted in a way to produce a lot of stimulus!
These 30 minutes, I can pretty much guarantee you will get a lot out of it!
The dumbbells I am using for your reference are 2 x 15kg for the first giant set and finisher!
I also use 2 x 8kg for the shoulder pressing and bicep curls.
I then use 2 x 4kg towards the end for laterals, frontals and rear delts!
Aside from dumbbells, you will also need a chair/bench for dips, or you can use your dip bars if you have them! I will be using a chair today!
The timer will be on for 30 seconds per exercise with each giant set, and four exercises will make up each giant set! We then have 30 seconds in between, and we will need that 30 seconds rest!
We perform each giant set for two sets!
This one will pass very quickly, I think!
2 x 15kg BENT OVER ROW RENEGADE ROWS PUSH UP PUSH UP TO PLANK
2 x 8kg ‘NO LOWER’ ARNOLD PRESS ARNOLD PRESS PIKE PUSH UP PLANK LADDER
‘SLOW’ PACED DIPS SLIGHTLY FASTER PACE REPS TRICEP PUSH UPS WALK OUT TO TRICEP PUSH UP
2 x 8kg HAMMER CURL WIDE CURL PALMS UP CURL SHOULDER TAPS
2 x 4kg 90° AT ELBOW LATERAL RAISE LATERAL RAISE PARTIALS BURPEE JACKS
2 x 4kg REAR DELT FLY PARTIALS! HAMMER FRONTAL RAISE OVERHAND FRONTAL RAISE
FINISHER!
30/30/30/30/30
SPRAWL RENEGADE ROW TO PUSH UP SPRAWL RENEGADE ROW TO PUSH UP SPRAWL
There isn’t one muscle in the upper body not challenged today!! The arms, shoulders, chest and back are all under tension throughout.
Short work period per set, so ever-changing throughout each giant set!
I enjoyed writing about this workout and how each movement connects with the next; sometimes a variation of the previous exercise, less intense ‘on paper’, more intense, bodyweight only or full body dynamic!
Have a great upper body session, everyone and enjoy relaxing on the mat, feeling incredible!!
Disclaimer: If you are new to exercise or are planning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.FUEL Series 30 Min SUPERSET QUADS Workout - Dumbbells | Day 16Caroline Girvan2022-06-20 | Here we go!
Quads galore today!
Isometrics, step ups, squats and a few full body movements to get our heart rate up!
The timer will be on for each superset for either 30 seconds of work, followed by another 30 seconds. However, when it comes to the supersets involving the wall sits, the timer will be 30 seconds of work, followed by 60 seconds of wall sit!
For this session, you will need a pair of dumbbells (keep a selection nearby if you feel you want to increase or decrease the weight) and a box/stepper to step onto for bodyweight step ups and Bulgarian lunges!
The dumbbells I am using for your reference throughout are 2 x 15kg each.
X2 PAUSE AT BOTTOM HIGH SQUATS REGULAR PACE SQUATS!
STAPLE: CROUCH TO JUMP CROUCH TO JUMP BURPEES!
X2 HEEL ELEVATED SQUATS x2 DUMBBELLS X1 DUMBBELL!
STAPLE: CROUCH TO JUMP CROUCH TO JUMP BURPEES!
X4 BULGARIAN LUNGE x1 DUMBBELL BODYWEIGHT CLOSE STANCE (same side)
STAPLE: CROUCH TO JUMP CROUCH TO JUMP BURPEES!
30/60 X2 GOBLET SQUAT WALL SIT
STAPLE: CROUCH TO JUMP CROUCH TO JUMP BURPEES!
X4 SQUAT TO LUNGE STEP UP (same foot forward)
FINISHER!
30/30/30/30/60
HIGH SQUATS GOBLET SQUAT BODYWEIGHT CROUCH SQUAT PLANK TO NARROW SQUAT WALL SIT!
Oh yesss!! This was my kind of leg day!! And I know so many of you will love this too!
Disclaimer: If you are new to exercise or are planning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.FUEL Series 30 Min DYNAMITE Dumbbells & Burpees HIIT Workout | Day 15Caroline Girvan2022-06-19 | Exactly as it says!
This is FUN! Sweaty! Demanding! And you’ll love the short superset format that these 30 minutes bring!
This dumbbell HIIT workout is packed with full body movements that will require a lot of your energy!
The timer will be on for supersets; 20 seconds of work, followed by another 20 seconds of work! We perform each superset for two rounds!
Many of the supersets will involve a bodyweight exercise followed by a dumbbell exercise!
We then have 20 seconds before performing another two sets of different supersets!
Following this, we then have the staple; one minute of sprawls!
The dumbbells I am using for your reference are 2 x 10kg each! Aside from dumbbells, all you will need is your mat!
SPRAWL TO ALT LUNGES/JUMPS ALT REAR LUNGES
PUSH UP SPRAWL PUSH UPS!
STAPLE 60 SECONDS SPRAWL!
PLANK TO SQUAT HIGH SQUATS
BURPEE LADDERS RENEGADE ROWS
STAPLE 60 SECONDS SPRAWL!
HAND-TO-FLOOR BURPEE CLOSE SQUATS
CHEST-TO-FLOOR BURPEES DEADSTOP PUSH UPS
STAPLE 60 SECONDS SPRAWL!
X1 ARM BURPEE SAME ARM SHOULDER PRESS
STAPLE 60 SECONDS SPRAWL!
1/2 REP BURPEES SQUAT TO PRESS
FINISHER!
60/60 SPRAWL! X2 LUNGES TO PUSH UP BURPEES!
The staple did feel like the easier part! Sixty seconds of sprawls feeling not daunting? Think of how far you have come!
Disclaimer: If you are new to exercise or are planning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.FUEL Series 30 Min Dumbbell FULL BODY TEMPO Workout | Day 14Caroline Girvan2022-06-17 | Tempo… it’s going to be a fun 30 minutes! Slower-paced reps, isometrics, movements requiring explosive drive and others more momentum and plenty of ‘deadstop’ movements involving control to lower, a temporary release of muscular contraction before bracing & driving through the movement!
For this session, you will need some dumbbells, your mat, a yoga block/small stepper/wedge to elevate heels and also that front foot during lunges.
A box is also used during this workout for step ups so an alternative is a stepper or stable chair to step onto. Every step up is bodyweight so you won’t be holding a weight.
The dumbbells I am using for your reference are 2 x 15kg each. I also use 1 x 10kg for the shoulder pressing!
The timer will be on for 30 seconds per exercise within each superset so essentially 60 seconds of work before a 20 second rest!
2 x 15kg
DEADSTOP CHEST PRESS CHEST PRESS
DEADSTOP CHEST PRESS CHEST PRESS
DEADSTOP PUSH UPS ALTERNATING HAND OFF PUSH UP
‘SLOW’ HEEL ELEVATED SQUATS REGULAR SQUAT TEMPO!
‘SLOW’ HEEL ELEVATED SQUATS REGULAR SQUAT TEMPO!
‘SLOW’ BODYWEIGHT ONLY FASTER TEMPO FULL RANGE!
STAPLE! ‘SLOW’ STEP UP FORWARD LEAN 1/2 REP (same side)
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.FUEL Series 30 Min GLUTE & HAMSTRING COMPLEX Workout | Day 13Caroline Girvan2022-06-15 | Here we go! You know by the title, this format is going to be an awesome session for the entire lower body…with a focus on the glutes & hamstrings!
The dumbbells I am using for your reference are 1 x 30kg for the staple and 1 x 15kg for everything else!
Aside from dumbbells, all you will need for this workout is your mat and a chair/bench for Bulgarian lunges!
The timer will be on for 120 seconds per complex with 30 seconds rest in between each complex!
Ensure you enjoy your reps! Go at your own pace…in fact, you might for example perform the first exercise at a slower pace than me, then actually work through the second exercise at a slightly faster pace than I do!
Please feel free to make any changes to exercises and angles such as forward tilting during lateral lunges when at the bottom if you prefer, use 2 or 2 dumbbells during Bulgarian lunes depending on the weight you have or of course perform the low impact options as opposed to the higher impact!
This workout will also involve the entire lower body, back, the core! As with most workouts, there is a lot of cross-over but it will be your hamstrings and glutes that will dominate!
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.FUEL Series 30 Min ANTAGONIST UPPER BODY Workout | Day 12Caroline Girvan2022-06-14 | Ready to push and pull through the next 30 minutes with some staple compound lifts combined with tempo work, isometrics and bodyweight exercises!
The finisher will be surprisingly tough as we will have depleted our muscles! It’s a fun one though!😅
The timer will be on for 45 seconds per exercise within each superset. We have 30 seconds of rest in between every completed superset!
The dumbbells I am using for your reference are 2 x 15kg, 2 x 8kg and 2 x 4kg each. The specific supersets for these weights are detailed below to help you decide your weight if you sometimes use my weights to gauge!
PLEASE NOTE: I would likely have gone for 2 x 17.5kg as opposed to 2 x 15kg, but I went with the lower weight because I am doing bodyweight dips on the bars later in the workout. I sometimes do dips on the chair, and I would go slightly heavier during the initial compound movements.
Every time the staple of slow lateral raises and slightly faster-paced raises appear, I will be using the 2 x 4kg dumbbells!
2 x 15kg
DEADSTOP CHEST PRESS BENT OVER ROW
CHEST PRESS SUPINE ROW
STAPLE 2 x 4kg SLOW LATERAL RAISES ‘FASTER’ REPS!
DIAMOND PRESS x2 DUMBBELLS PAUSED PULLOVERS
DIAMOND PRESS x1 DUMBBELL PULLOVERS
STAPLE 2 x 4kg SLOW LATERAL RAISES ‘FASTER’ REPS!
SLOW PUSH UPS PAUSED RENEGADE ROWS
PUSH UPS RENEGADE ROWS
STAPLE 2 x 4kg SLOW LATERAL RAISES ‘FASTER’ REPS!
2 x 8kg SLOW DIPS PALMS UP CURL
DIPS HAMMER CURL
STAPLE 2 x 4kg SLOW LATERAL RAISES ‘FASTER’ REPS!
2 x 4kg
LAT SWEEP HOLD (lower every 15 sec) HIGH FRONTAL RAISE (SLOW)
LAT SWEEP FRONTAL RAISE TO SHOULDER HEIGHT
STAPLE 2 x 4kg SLOW LATERAL RAISES ‘FASTER’ REPS!
FINISHER!
45/45/30/30
REVERSE SNOW ANGEL DEADSTOP PUSH UP REVERSE SNOW ANGEL DEADSTOP PUSH UP
I can’t wait to hear how you smash through this session! My upper body was challenged in many ways, and I felt incredible after!
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.FUEL Series 30 Min LEGS CLUSTER SETS Workout | Day 11Caroline Girvan2022-06-13 | 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!
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.FUEL Series 30 Min HARD N HIGHER Intensity Workout | Day 10Caroline Girvan2022-06-12 | Higher Intensity (HIT), is exactly as you will feel within the first superset!
We are using supersets today but in a slightly different format! We perform a bodyweight exercise that is higher intensity and essentially will be a pre-exhaust before you pick up a weight and perform a variation! This will be demanding, but I actually think you will LOVE this!
I will at points absolutely take up to 10 seconds to ensure I am ready to perform a lift safely.
There are only 2 movements that I am jumping in, and I will provide lower-impact alternatives! But note these are simply low impact and not lower intensity!😅
The timer will be on for 30 seconds per exercise, followed by another variation for 30 seconds with then 20 seconds rest in between!
I often deliberate regarding rest as I could put in 5 or 10 seconds of rest in between the exercises as opposed to no specific rest to allow for time to pick up dumbbells. However, I do find that often means even more time is spent getting into position! There is no specific rest between the exercises within the supersets, but it is essential to take even 5 seconds or 10 if needed to ensure you are in a safe position as you will be lifting a weight. You will see me absolutely not rushing into position and ensuring all is good before lifting! Nothing is worth taking that risk when lifting, even more so when your heart rate is high!
We simply perform each superset for x1 set! Once we complete the 12 supersets, we repeat that full circuit one more time! So circuits…. and that means the workout passes very quickly!
All you will need for this workout is your mat, a chair/bench for Bulgarian lunges (bodyweight only) and decline push-ups!
The dumbbells I am using throughout for your reference are 2 x 10kg!
CIRCUIT x 2 ROUNDS!
BURPEE SQUAT TO PRESS
PLANK TO TUCK RENEGADE ROW
HIGH KNEES ALTERNATING REAR LUNGES
PUSH UPS STANDING DIAMOND PRESS
BULGARIAN LUNGE STATIC LUNGE (same foot forward)
BULGARIAN LUNGE (switch side) STATIC LUNGE (same foot forward)
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.FUEL Series 30 Min Full-on Full Body Circuits Workout | Day 9Caroline Girvan2022-06-10 | Lower body then moving to the upper body… we have compound movements and some isolation in here too with some welcomed time on the mat for abs!
We simply perform the first circuit for 2 rounds! The second circuit will reflect the first circuit but with slight variations to incorporate more explosive, bodyweight or slightly faster-paced movements to finish!
The timer will be on for a majority of the circuits 40 seconds of work with 20 seconds of rest!
The dumbbells I am using for your reference are 2 x 15kg dumbbells and 2 x 10kg dumbbells. Aside from dumbbells, all you will need is a mat and chair/bench for Bulgarian lunges!
CIRCUIT 1
X2 ROUNDS
2 x 15kg HIGH SQUAT CHEST PRESS DEADSTOP LUNGE SWITCH SIDE! 2 x 10kg SHOULDER PRESS BULGARIAN LUNGE SWITCH SIDE! FRONTAL RAISE TOE REACH TO LEG LOWER MAKER
CIRCUIT 2
X1 ROUND
1 x 15kg HIGH SQUAT TRICEP PUSH UPS BODYWEIGHT LUNGE SWITCH SIDE! 2 x 10kg PUSH PRESS BODYWEIGHT BULGARIAN LUNGE SWITCH SIDE! STANDING DIAMOND PRESS TOE REACH TO LEG LOWER (90 seconds, 30 seconds rest) 60 seconds BURPEES!*
*low impact alternative
Definitely, a high intensity session that will leave you feeling AMAZING!
Sweat and strength through 2 circuits involving alternating upper to lower sets… we will get through quite a lot during these 30 minutes!
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.FUEL Series 30 Min POSTERIOR CHAIN Circuits Workout | Day 8Caroline Girvan2022-06-08 | 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!
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.FUEL Series 30 Min UPPER BODY COMPLEX Workout | Day 7Caroline Girvan2022-06-07 | Here we go!! Upper body day is here and what an experience this session will be!
Every muscle in the upper body will be placed under tension today with a combination of bodyweight and dumbbell movements all within complexes involving 2 exercises but formatted to hit specific areas of the upper body so a balanced session overall!
The timer will be on for only 2 minutes per complex so shorter complexes today with 30 seconds rest inbetween each complex!
There are only 2 exercises within each complex and each exercise will simply be performed for either x5, x10 or x15 reps! It will be on screen the entire time of the complex showing the reps!
Where any movements involving hopping back you can absolutely simply step back into plank as apposed to hopping!
You may notice these are lighter weights compared to if I was completing IRON Series workout and infact it is half of what I sometime use in chest press… but due to the fact it is positioned post decline push ups and shoulders which involves much triceps, upper chest and front delts, these 10kgs in the chest press complex will feel VERY heavy for me within the first minute!
The aim of Fuel is to not focus solely on cardio and higher intensity intervals for example but to still incorporate elements of traditional resistance training to promote building and/or maintaining of muscle depending on your energy balance.
The dumbbells I am using for your reference are 2 x 10kg and 2 x 4kg.
Aside from dumbbells, all you will need is a mat and a chair/bench for decline push ups and dips! I am performing dips on the chair today but absolutely bring those dip bars out if you have them!
10kg SHOULDER PRESS x10 PIKE PUSH UPS x10
ARNOLD PRESS x10 UPRIGHT ROW x10
DIPS x10 DECLINE PUSH UPS x10
DIVER PUSH UPS x10 TRICEP PUSH UPS x10
SPRAWL x10 PUSH UPS x10
2 x 10kg TRICEP PRESS x10 CHEST PRESS x10
2 x 10kg FLYES x10 DIAMOND PRESS x10
1 x 10kg SKULLCRUSHERS x10 SHOULDER CRUSHER x10
CHEST TO FLOOR SPRAWL x 10 COBRA TRICEP PUSH UPS x10
2x 4kg HAMMER PRESS x15 TRICEP KICKBACK x15
2x 4kg REAR DELT FLY x10 LATERAL RAISE x10
2 x 4kg AROUND THE WORLD x5 CROSS BODY FRONTAL RAISE x20
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.FUEL Series 30 Min QUAD FOCUSED Leg Workout | Day 6Caroline Girvan2022-06-06 | Packed with compound movements to involve the entire lower body but with the emphasis towards the quads!
During Bulgarian lunges, squats, and lunges, try to stay as upright as possible, and resist the urge to tilt forward the more you fatigue during the iso squat!
The timer will be on for 45 seconds of work with 15 seconds rest in-between each set!
We have 9 exercises within the circuit, and we simply perform the circuit 3 times!
We have 45 seconds rest in-between each circuit!
All you will need for this workout is a pair of dumbbells, your mat, a bench / sturdy chair for Bulgarian lunges and a yoga block / wedge/ small step to perform heel elevated squats!
The dumbbells I am using throughout are 2 x 15kg each! You can absolutely use a variety here, even heavier on lunges if you prefer and/or lighter during heel elevated squats for example!
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.FUEL Series 30 Min DUMBBELL CARDIO Workout - Giant Sets | Day 5Caroline Girvan2022-06-05 | Some smooth transitions that will really zone in on the same muscle group per set but challenge you cardiovascularly throughout! And yes... a sweaty one absolutely! 😅👊🏼
The timer will be on for 30 seconds per exercise with the giant set! We then have 30 seconds rest in-between each giant set!
The dumbbells I am using throughout for your reference are 2 x 10kg each.
Aside from dumbbells, you will simply need your mat and something to step up onto with only your bodyweight (no weights in hand) and for decline push ups!
The box I am using is approximately 50cm (20 inches) in height. A sturdy chair or stepper is perfect!
X2 BENT OVER ROW SUPINE ROW PLANK ROW TO SIDE PLANK SWITCH SIDE!
X2 LUNGE x2 DUMBBELLS X1 DUMBBELL (same side as front leg) LUNGE TO SQUAT BODYWEIGHT ONLY!
CLOSE SQUAT REGULAR SQUAT SQUAT TO PRESS PUSH PRESS!
Your muscular and cardiovascular endurance, power and core stability will be challenged with variations, weighted drop sets and moments of higher intensity for a sweaty Sunday session!
I hope you feel pretty amazing after this!!
Well done on week 1 complete once you finish that push press on the finisher! 👊🏼
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.FUEL Series 30 Min Full Body Workout - PHA Training | Day 4Caroline Girvan2022-06-03 | Upper body, lower body, upper body and so on! We will welcome a longer duration between revisiting compound upper and lower body movements due to the formatting. A great way to promote being able to lift slightly heavier per exercise even though technically rest is on the shorter side.
The timer will be on for supersets with the first exercise being 40 seconds, followed then by the next exercise for 30 seconds. We then have 20 seconds rest in-between each superset!
We are alternating between upper body and lower body supersets so you will have come across this format during the EPIC Programs if you have completed some of those! The term is known as Peripheral Heart Action (PHA) and there are various ways of incorporating this technique into your training. I usually use it to allow for more volume due to alternating so essentially within this workout, we hit chest and triceps for 70 seconds, but we then have 3 minutes before we hit it again!
I have always had a passion and interest for learning and taking research findings into consideration and applying elements into my training and daily life. I think that’s why I love variety... as nearly all formats, weights, timings, structure etc have a purpose and/or cause an adaptation. You will likely have experienced many training methods spanning the EPIC Programs and other series on this channel.
For this workout, you will need some dumbbells, a mat, a chair or bench for Bulgarian lunges and a yoga block or stepper to elevate the heels for heel elevated squats.
Of course, you can perform regular lunges as opposed to Bulgarian lunges or high squats as opposed to heel elevated if you prefer!
Adapt this workout to suit you!
Slow and steady with cardio even though not necessarily what you might always connect with the concept of cardio…there absolutely is cardio elements within lifting weights.
We will finish with a flow that is the Maker, primarily an upper body but involves the entire body that will be combined with high squats to truly finish feeling worked but proud!
The dumbbells I am using for your reference are 2 x 17.5kg and 2 x 10kg each.
X2
2 x 17.5kg CHEST PRESS PUSH UPS
STATIC LUNGE BODYWEIGHT ONLY (same side)
STATIC LUNGE BODYWEIGHT ONLY (same side)
X2
2 x 17.5kg RENEGADE ROW LANDMINE ROW
SUITCASE SQUAT GOBLET SQUAT
X2
2 x 10kg
SHOULDER PRESS UPRIGHT ROW
BULGARIAN LUNGE BODYWEIGHT ONLY (same side)
BULGARIAN LUNGE BODYWEIGHT ONLY (same side)
X2
2 x 10kg
ARNOLD PRESS PARTIAL LATERALS
HEEL ELEVATED SQUATS BODYWEIGHT 1/2 REPS!
FINISHER!
60/30/60
MAKER! HIGH SQUATS MAKER!
I think you will love this session! Mentally being aware that you rotate between upper and lower really will help motivate you to work that bit harder knowing that your legs will have a rest as upper body next!
I hope you all have a fantastic session and lift the very best you can with intent on every rep!
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.FUEL Series 30 Min GLUTES & HAMSTRINGS Supersets Workout | Day 3Caroline Girvan2022-06-01 | SLOW and CONTROLLED reps throughout when using additional weight before being followed with a variety of more dynamic, change of pace, more explosive, bodyweight or partial reps!
Supersets format to involve the entire lower body with a focus on the glute muscles and hamstrings!
The timer will be on for 1 minute of work followed immediately with 30 seconds of a complimentary movement involving a more dynamic format that could include more explosive pace, partial reps or bodyweight only!
For this workout, you will need some dumbbells (or barbell, kettlebell etc) for hip thrusts, Romanian deadlifts, sumo deadlifts and lunges.
This is a slow paced workout when using the weights to ensure lifting with intent and focus as the weights you may select to use might be the higher end.
I also use a chair for hip thrusts however you can also use a comfortable bench or even perform bridges where your back is on the mat!
I also apply a glute band across the top of my knees.
I also have a towel simply to place under my dumbbell during hip thrusts.
The dumbbells I am using for your reference are 2 x 15kg. I also use 1 x 30kg at the beginning of the workout for hip thrusts and sumo squats.
SINGLE LEG BRIDGE BRIDGE JUMP (same side) SAME SIDE BRIDGE! SWITCH SIDE! BRIDGE JUMP (same side) SAME SIDE BRIDGE! SWITCH SIDE! BRIDGE JUMP (same side) SAME SIDE BRIDGE! SWITCH SIDE! BRIDGE JUMP (same side) SAME SIDE BRIDGE! 2 LEGGED BRIDGE! BURN OUT REPS!
We will be focusing on the slow release, contracting and full contraction during the hip thrusts.
Lowering to a point where you feel the tension in the hamstrings during RDLs. This will mean lowering to the knees slowly whilst keeping dumbbells close to body, shoulder blades back, exaggerate the chest and pushing hips back and up! If you feel comfortable, you can lower below the knees but this is NOT necessary to perform an RDL.
During sumo deadlifts, think about pushing hips back and tilting forward at the hips. Ensure heels pushing into the floor throughout. Squeeze through the glutes and push heels hard into the floor, almost feeling like you are pushing the floor away, to rise.
I loved the superset format; the first exercise being a compound movement, slow and steady. Followed by a short blast!
Glutes definitely engaged, activated and time under tension eccentrically and concentrically!
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.FUEL Series 30 Min UPPER BODY CIRCUITS & Cluster Sets Workout | Day 2Caroline Girvan2022-05-31 | A circuit then onto cluster sets! You know it’s going to be eventful!
Chest, back, shoulders and triceps will majorly work hard today with the circuit… steady pace with every rep being the best it can.
Cluster sets of short duration…with short rest also!
For this workout you will essentially need some dumbbells, your mat and a chair for tricep dips. I will be using dip bars so this is an option if you like!
I am using 2 x yoga blocks for push ups (so deep push ups) but this is not necessary. You can perform regular push ups or even on push up bars is great!
We will begin with a circuit consisting of 5 exercises, with no specific rest in between each exercise. We will perform the circuit for 2 rounds in total! And in between each time we complete the circuit, we have 40 seconds rest.
The timer will be on for the circuit 40 seconds of work per exercise.
We then move to cluster sets!
The timer there will be only 20 seconds each set and 20 seconds rest, with each set performed for 6 sets in total!
The dumbbells I am using for your reference are 2 x 10 kg for push press and 2 x 4 kg for lateral raises. I also use 1 x 20 kg for the landmine rows!
Circuit x 2 rounds DEEP PUSH UPS LANDMINE ROW PUSH PRESS DIPS CROUCH TO PUSH UP
Cluster sets x 6 sets per exercise
20 work 20 rest
LANDMINE ROW
TRICEP PUSH UPS
DIPS
LATERAL RAISE
20 seconds per side, no rest
X2 sets
PUSH PRESS SWITCH SIDE! SWITCH SIDE! SWITCH SIDE!
FINISHER!
20/20/20/20
CHEST TO FLOOR SPRAWL COBRA PUSH UPS CHEST TO FLOOR SPRAWL COBRA PUSH UPS
Those cluster sets really have that compound effect on tension within the muscles! My entire back, shoulders and triceps felt the demand!
Slow and steady throughout… but you can rep it out during the finisher!
Enjoy this intense upper body workout! I think you really will!
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.FUEL Series 30 Min GIANT LEG DAY Workout - Dumbbells | Day 1Caroline Girvan2022-05-30 | FUEL Day 1… Let’s Go!
Dumbbells, your mat, chair for Bulgarian lunges and lots of energy… everything you will need for FUEL Day 1!
The timer will be on for a majority of the workout 30 seconds per exercise, with 4 movements performed with no specific rest! Each 4 movements together essentially form a giant set and these are not random movements rather programmed to flow from one to another with many targeting the same muscles!
The dumbbells I am using for your reference are 2 x 15 kg and 2 x 12.5 kg each.
2 x 15kg
X3 HIGH SQUAT ALT REAR LUNGE BODYWEIGHT ONLY! SPRAWL!
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.Introducing The FUEL Series | 6 Weeks / 30 Workouts FREE!Caroline Girvan2022-05-22 | The FUEL Series is a 6 week series consisting of 5 x 30 minute workouts per week.
FOCUS:
Building of muscle. Increasing strength. Improving stability. Increasing muscular & cardiovascular endurance. Overall performance improvements and increased level of fitness.
HOW:
Weights and bodyweight. Resistance training. Multi directional movements. Moderate intensity. Short work periods, longer rest. Longer work periods, shorter rest. Higher intensity… and of course sweat & smiles!
More information and 6 week calendar will be available this Friday within a YouTube Community Post and of course the awesome Facebook community: carolinegirvan.com/groups/carolinegirvan
Day 1 of FUEL begins 0500am (BST UK time) 30th May 2022.
This workout was everything that I personally love in an arm workout! A mixture of dumbbells and some bodyweight, the focus on FULL RANGE strict movement patterns from the curls to tricep exercises whilst SOFT straightening of arms when needed so no severe jolting. The mind to muscle connection is a major part of curls and extension at the elbow for me… during curls I imagine the bicep muscles shortening, triceps relaxing to perform the curls; the triceps shortening and contracting for those dips, skullcrushers and pressing.
If you find any of these movements not particularly challenging by the last few reps, this means you could lift slightly heavier, or you may simply need to keep those elbows more steady in curls, elbows closer during tricep press or lower dumbbells that bit further during skullcrushers.
This logic applies to the entire Iron Series.
There may be some movements you know you can lift heavier in so a perfect opportunity to revisit this series and challenge yourself further! Or pay even more attention to how you perform the movements. Nearly every single movement we can make less challenging… or more challenging! Learning your body and how to manipulate your positioning can maximise output per rep!
And onto this workout!! The final!! It’s going to be fun!!
For this workout you will essentially need some dumbbells and your mat!
For dips, you can either use a chair for bodyweight dips or dip bars. Alternatively, if you prefer, perform Diamond Press!
The timer will be on for a majority of the workout 60 seconds per exercise with 30 seconds rest inbetween!
Once we hit the abs & core, the timer there will be 60 seconds followed straight into another exercise for 30 seconds. There is no specific rest but always take those few seconds to get into position!
The abs and core exercises are paired together and each pair is performed for 2 sets!
The dumbbells I am using for your reference are 2 x 12.5kg for triceps and 2 x 8kg for biceps!
I am using dip bars for the dips but you can absolutely perform dips on a chair, or even tricep press as an alternative! I will demonstrate chair dips as the alternative on the screen!
DIPS DIPS
2 x 12kg TRICEP PRESS TRICEP PRESS
1 x 12kg SKULLCRUSHERS SKULLCRUSHERS
CRUNCH CRUNCH PULSES CRUNCH CRUNCH PULSES X ARM SIT UP HOLLOW TO V SIT X ARM SIT UP HOLLOW TO V SIT ‘SMALL’ TUCK TO CHEST REVERSE CRUNCH ‘SMALL’ TUCK TO CHEST REVERSE CRUNCH PLANK FEET WALK OUT SAW! PLANK FEET WALK OUT SAW!
2 x 8kg X BODY CURL X BODY CURL
HAMMER CURLS HAMMER CURLS
ALTERNATING CURLS ALTERNATING CURLS
FINISHER!!
20/20/20/20
DIPS PALMS UP CURL DIPS PALMS UP CURL
I literally couldn’t do one more curl!
And I loved it!
I hope you have gained so much more than simply muscle… but even more respect for what your body and mind can accomplish. You are stronger than you realise!
Congratulations to you and it’s been an honour to have you lift with me over the last 6 weeks!
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.IRON Series 30 Min Final Full Body Workout - Hypertrophy | 29Caroline Girvan2022-05-13 | Ready to put your strength and control to the test? Slow paced, precise movements and chance to consider an increase in some movements…a solid all rounder full body resistance workout that is the PERFECT workout hitting all major muscle groups, to save to work on progressively increasing the weight you use!
This is one of those workouts where reps are low, control and how you perform the reps are key and opening consideration to increasing weights if relevant… even on those lunges!
The timer will be on for a majority of the workout 45 seconds per exercise with 30 seconds rest inbetween! The only variation to this is the Pullover where we perform this for 60 seconds of work, with 15 seconds rest before the RDLs!
The dumbbells I am using for your reference are 2 x 20kg and 2 x 15kg each!
I use the 20kg dumbbells for everything except the Shoulder Press and the RDLs where I use 15kg each!
X3 SHOULDER PRESS STATIC LUNGE SWITCH SIDE!
X3 CHEST PRESS PAUSED GOBLET SQUAT
X3 (60 seconds for pullover with 15 seconds rest) PULLOVER RDL
FINISHER!
60/60/30
BULGARIAN LUNGE SWITCH SIDE! PUSH UPS!
Bring the intensity with those Bulgarian lunges at the end! Slow and exact… then finish those arms, front delts and chest with the push ups.. legs should have a hard time keeping you up in plank!👊🏼🤩
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.IRON Series 30 Min Dumbbell Glute Workout - Iron Glutes | 28Caroline Girvan2022-05-11 | Zoning in on the glutes today with a series of exercises to promote the building of strength and muscle within the glutes, adductors, and stability with the entire hip region with sumo position deadlifts and hip thrusts.
The Bulgarian lunges, due to being a unilateral movement involve balance and work improving that mobility.
We begin with some simple drills for activation before moving to the compound movements! The essentially warm up the abductors, glute medius and maximus. The side lying clam is, where if applicable, prescribed for rehabilitating the glutes to help with aggravation in lower back, knee injuries or improving mobility and strength in the hips…and is knee friendly. When performing this exercise, be aware this is s small range of movement, particularly when wearing a higher resistance band so it is important to use hand infront to steady yourself and try to minimise momentum from the body. You can absolutely use a less resistant band if you prefer!
The timer will be on for either supersets (60 seconds of work, followed immediately with 30 seconds of work) or trisets (30 seconds per portion)! The rest period will always be 30 seconds! It will be clear on screen throughout!
For this glute focused workout, you will need a chair/bench for hip thrusts, a resistance band to place just above the knees, your mat and some weight! You can use a dumbbell, barbell or kettlebell depending on what you have access to! The dumbbell I am using for the hip thrusts is 1 x 30kg.
I also use 1 x 15kg dumbbell for some forward leaning Bulgarian lunges!
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.IRON Series 30 Min Upper Body Workout - Antagonist Sets | 27Caroline Girvan2022-05-10 | Essentially 90 seconds before you hit the back again, and likewise with the chest however due to it being antagonist training and superset format, it’s going to challenge your entire body in ways of tension but also stability and control.
Following day 26 leg day, for me this was the most demanding of the upper body days within Iron!
Simple movements throughout. The back and chest supersetted together so opposing muscle groups working within the superset but still demanding a lot for the duration.
The timer will be on for 60 seconds per exercise within each superset, so essentially each superset is 120 seconds in duration!
The dumbbells I am using for your reference are:
2 x 20kg
RENEGADE ROWS 1 x PULLOVERS 1 x DIAMOND PRESS FINISHER - LANDMINE ROW
1 x 10kg
SINGLE ARM HAMMER PRESS SINGLE ARM SHOULDER PRESS
2 x 4kg
SINGLE ARM REAR DELT FLYES LATERAL RAISES FRONTAL RAISES
Workout:
2 x 20kg ALTERNATING RENEGADE ROWS PAUSE AT BOTTOM PUSH UPS
ALTERNATING RENEGADE ROWS PAUSE AT BOTTOM PUSH UPS
ALTERNATING RENEGADE ROWS PAUSE AT BOTTOM PUSH UPS
1 x 20kg PULLOVERS DIAMOND PRESS
PULLOVERS DIAMOND PRESS
PULLOVERS DIAMOND PRESS
1 x 10kg
SINGLE ARM HAMMER PRESS SWITCH SIDE!
SINGLE ARM SHOULDER PRESS SWITCH SIDE!
2 x 4kg
SINGLE ARM REAR DELT FLY SWITCH SIDE!
SINGLE ARM REAR DELT FLY SWITCH SIDE!
LATERAL RAISE (SLOW) FRONTAL RAISE (SLOW)
LATERAL RAISE (SLOW) FRONTAL RAISE (SLOW)
FINISHER!
30/30
LANDMINE ROW PUSH UP BURN OUT!
Those last push ups.. give it your best shot!!
Your arms, chest, back and shoulders have been under tension thoroughly before these push ups so just have fun with them as only 30 seconds and aim for failure!
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.IRON Series 30 Min Leg Workout - Circuits & Step Ups | 26Caroline Girvan2022-05-09 | Ready for tension to be applied on the quads, hamstrings and glutes? Leg day let’s get ready!
Goal: Perform every single rep with the best range of movement you can without losing alignment. The slower and deeper the better!
The timer will be on for 60 seconds per exercise within the circuit and 30 seconds rest inbetween each exercise!
We simply perform the circuit for 3 rounds in total!
The dumbbells I am using for your reference are 1 x 30kg for the Sumo Deadlift Squats and 2 x 15kg dumbbells for everything else!
ROUND 1
SUMO DEADLIFT SQUAT
LUNGE HOLD (rise on beep every 10 seconds)
SWITCH SIDE!
ALTERNATING REAR LUNGE
RDL
STEP UP (one side)
SWITCH SIDE!
ROUND 2!
SUMO DEADLIFT SQUAT
LUNGE HOLD (rise on beep every 10 seconds)
SWITCH SIDE!
ALTERNATING REAR LUNGE
STEP UP (one side)
SWITCH SIDE!
RDL
ROUND 3!
SUMO DEADLIFT SQUAT
LUNGE HOLD (rise on beep every 10 seconds)
STEP UP (same foot forward)
LUNGE HOLD (switch side)
STEP UP (same foot forward)
ALTERNATING REAR LUNGE
RDL
FINISHER!
30/30/30/30/30
SUMO DEADLIFT HOLD! FULL RANGE w/ DUMBBELL BODYWEIGHT HOLD! FULL RANGE w/ DUMBBELL BODYWEIGHT 1/2 REPS!
One of the best feelings! Reaching the finisher and knowing what you have just accomplished!
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.IRON Series 30 Min Superset Dumbbell Shoulder Workout | 25Caroline Girvan2022-05-08 | Supersets… and a staple! You are guaranteed a solid, all round delt workout within 30 minutes with the focus on slow and controlled movements… no rushing the movements and no jarring of lifts!
All you will need for this workout are your dumbbells!
The dumbbells I am using for your reference are 2 x 10kg for the staple and everything else will be 2 x 4kg!
I will be sitting during the Arnold Presses only however you can absolutely stand!
The timer will be on for a majority of the movements 45 seconds of work, followed immediately with another movement 45 seconds of work… so supersets!
We will simply perform each superset for 2 sets in total before 30 seconds rest before moving to the staple which is Arnold Press.
STAPLE 60 seconds ARNOLD PRESS
4kg REAR DELT FLYES HAMMER RAISE
REAR DELT FLYES HAMMER RAISE
STAPLE 60 seconds ARNOLD PRESS
90° BEND AT ELBOW LATERAL RAISE ALTERNATING!
90° BEND AT ELBOW LATERAL RAISE ALTERNATING!
STAPLE 60 seconds ARNOLD PRESS
REAR DELT ROW UPRIGHT ROW
REAR DELT ROW UPRIGHT ROW
STAPLE 60 seconds ARNOLD PRESS
ARC FRONTAL RAISE ALTERNATING!
STAPLE 60 seconds ARNOLD PRESS
LATERAL RAISES PARTIAL LATERAL RAISES!
STAPLE 60 seconds ARNOLD PRESS
FINISHER!
30/30/30
‘PARTIAL’ REAR DELT FLYS PARTIAL LATERAL RAISES PARTIAL SHOULDER PRESS!
I always look forward to a shoulder session, however when I am in the workout, I always think I’d prefer leg day!😆
I absolutely love using lighter weights towards the end and aiming for that drawn out eccentric pause of movements as best I can!
This finisher completely finished my shoulders and what a session!!
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.IRON Series 30 Min Full Body Circuits Workout - Dumbbells | 24Caroline Girvan2022-05-06 | Circuits, sweat, serious intensity… let’s go!
We simply have 5 supersets in the circuit and we simply perform this for 3 rounds!
This might actually be the quickest in regards time passing! Within no time we reach the last round of circuit!
The timer will be on for each superset for 90 seconds in total, with 60 seconds being the first exercise, followed straight away with 30 seconds of a ‘complimentary’ exercise!
With this workout, you can absolutely use heavier dumbbells for the first exercise within the superset then drop weight for the 30 seconds exercise so for example squats you could pick a heavier weight, then drop weight for the squat to press!
It’s completely up to you! I used the same dumbbells throughout and it was very demanding!
All you will need for this workout is your mat and dumbbells! The dumbbells I am using for your reference are 2 x 10kg each!
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.IRON Series 30 Min Superset Glutes and Hamstrings Workout | 23Caroline Girvan2022-05-04 | Supersets today!! I hope you are ready to set your hamstrings and glutes alight! Primarily compound movements with some bodyweight towards the end, we will place demand on the hamstrings, glutes and core throughout to warrant the body to build muscle in the lower body.
Supersets, so no specific rest inbetween each set but as always, take those extra seconds to ensure you feel safe, stable and proper alignment before you lift/lower.
The dumbbells I am using for your reference is 1 x 30kg dumbbell.
I also use 2 x 15kg dumbbells for the RDLs.
Aside from your weights, you will need a mat and a chair for hip thrusts. I also use a glute band (fabric with high resistance) placed just above my knees!
The timer will be on for 45 seconds per exercise with the superset with then 30 seconds rest inbetween each superset!
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.IRON Series 30 Min Upper Body Chest and Back Workout | 22Caroline Girvan2022-05-03 | No frills. Straight to the point! Although back and chest, the arms, shoulders and core are challenged! Push and pull movements in different planes, some unilateral and others bodyweight towards the end… let’s build some upper body muscle!
The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween each set.
All you will need for this workout is your mat and some dumbbells!
I am using a chair for the Bent Over Rows, however this is completely optimal as you can perform the rows with non working hand on that thigh as I normally do!
Another option is to place non working hand on a stable chair/bench and keep both feet on the floor!
The dumbbells I am using for your reference are 2 x 20kg. I also use 2 x 10kg dumbbells for the flyes and the finisher!
2 x 20kg CHEST PRESS CHEST PRESS
2 x 10kg FLYES FLYES FLYES
1 x 20kg SINGLE ARM ROW SWITCH SIDE! SWITCH SIDE! SWITCH SIDE!
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.IRON Series 30 Min Dumbbell Leg Day Workout - Stepups | 21Caroline Girvan2022-05-02 | Here we go! It’s Leg day!
A combination of added resistance and some bodyweight to help build muscle and strength in the lower body!
The timer will be on for most of the workout 60 seconds per exercise!
Even within each superset, the timer will be 60 seconds per exercise! We will then have 30 seconds rest inbetween each superset!
Be sure to cool down after this workout as the slow drill of step ups might lead to stiffness, particularly in the glutes if you are really zoning in on the slowing down of that lowering portion of the step up!
This is a complete leg day that I absolutely loved both during and after!
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.IRON Series 30 Min Superset Arms, Abs and Core Workout | 20Caroline Girvan2022-05-01 | The dumbbells I am using for your reference are 2 x 12.5kg and 2 x 8kg each!
The timer will be on for superset format through with slightly different times per muscle group ie. Biceps, triceps and core etc
45/45/30 rest
2 x 12.5kg DIAMOND PRESS TRICEP PRESS
2 x 8kg SKULLCRUSHERS x2 DUMBBELLS SHOULDER CRUSHERS
1 x 12.5kg SKULLCRUSHERS x1 DUMBBELL OVERHEAD TRICEP EXTENSION
Those bicep holds…. You can do it!!! Breathe…. Try to relax… and think happy thoughts!
Simply take a quick pause when needed and resume!
I literally felt the extra blood flow coming into the biceps! 😳 🔥
So much fun though!!
And with the abs portion, as always, lower to where you feel comfortable. Please do not strain and ensure your lower back maintains able to push into the mat!
This will be week 4 complete! ⭐️⭐️⭐️⭐️
The optional add on is below.. it’s a fun 30 minute workout that was actually really enjoyable after this week! It’s been a challenging afew days of workouts! But we’ll done to you!! I hope you are so proud of your dedication and be thankful every single day we can do this.. we are so fortunate to be able to move, build and respect our body.
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.IRON Series 30 Min Muscle Building Full Body Workout | 19Caroline Girvan2022-04-29 | Compound movements all formatted in a way to keep intensity at a high level through a variety of exercises all targeting the same muscle groups… chest press & push ups, goblet squat followed by partial range variation!
The finisher will combine many of the movements you have already performed within this workout, all combined in a flow sequence!
Intensity, variety, repetition and load… combined to work you for the next 30 minutes!
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.IRON Series 30 Min Dumbbell Glute Workout - Supersets | 18Caroline Girvan2022-04-27 | A 30 minute glute workout hitting the entire glutes using different movement patterns, weight for resistance and supersets for heightened intensity!
The timer will be on for 45 seconds per exercise within the superset so 90 seconds in total then 30 seconds rest inbetween!
The dumbbells I am using for your reference are 1 x 30kg (hip thrusts & sumo squat deadlifts) and 2 x 15kg dumbbells for lunges!
For this workout you will ultimately need a weight such as dumbbells, kettlebells or barbell. You will also need your mat and a glute band!
I am using a chair for hip thrusts, although alternatively you can perform bridges on the mat!
I am also using a yoga block to elevate my front foot during lunges though again, this is not necessary as you can simply perform the lunges with both feet on the floor!
90 seconds WARM UP WALKS!
45/45/30 rest
30kg SUMO SQUAT DEADLIFT BODYWEIGHT 1/2 REPS
30kg BANDED HIP THRUST ‘SLOW’ HOLD!
30kg HIP THRUST PULSES! FULL RANGE!
15kg ELEVATED LUNGE x2 DUMBBELLS BODYWEIGHT FWD LEAN HAND TAP!
15kg X1 DUMBBELL REAR STEP LUNGE BODYWEIGHT ONLY!
BAND ONLY HIP THRUST HOLD (THRUST EVERY 15 SECONDS)
X1 LEG HIP THRUST PULSES! FULL RANGE (same leg)
FINISHER!
LATERAL WALK (60) SQUATS (60) ONE SIDE ABDUCTION (15) SWITCH SIDE! FASTER WALK!
What a finisher!! Your glutes will love this one! 🔥
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.IRON Series 30 Min Complete Upper Body Workout | 17Caroline Girvan2022-04-26 | A complete upper body muscle building workout in 30 minutes! And this is far from rising through the reps… the slower the better. Rep ranges will be anywhere between 8-15 approximately per set depending on the weight you are using and also how you like to train.
Shoulders, back and chest are the muscle groups under load with the triceps also challenged throughout today!
The dumbbells I am using for your reference are 2 x 20kg, 2 x 10kg and 2 x 4kg.
Aside from dumbbells you will need your mat and for dips either a chair or dip bars!
Alternatively for the dips, you can change it up! Here are some alternatives for the dips if you prefer a different way of hitting those triceps!
TRICEP PUSH UPS
TRICEP PRESS
SKULLCRUSHERS
Absolutely change as you prefer! Simply select an exercise and perform that as YOUR staple every time you see me doing the my staple of dips on the bars!
The timer will be on primarily for 60 seconds, with always 30 seconds rest inbetween each set!
However the staple will be performed for only 30 seconds each time it pops up!
20kg CHEST PRESS CHEST PRESS
STAPLE: DIPS (CHAIR OR BARS)
20kg PULLOVERS PULLOVERS
STAPLE: DIPS (CHAIR OR BARS)
1 x 20kg DIAMOND PRESS DIAMOND PRESS
STAPLE: DIPS (CHAIR OR BARS)
20kg LANDMINE ROW (BRIEF PAUSE AT TOP) LANDMINE ROW (BRIEF PAUSE AT TOP)
STAPLE: DIPS (CHAIR OR BARS)
10kg ARNOLD PRESS ARNOLD PRESS
STAPLE: DIPS (CHAIR OR BARS)
4kg LATERAL TO FRONTAL ARCS LATERAL TO FRONTAL ARCS
STAPLE: DIPS (CHAIR OR BARS)
4kg PARTIAL REAR DELT FLYES PARTIAL REAR DELT FLYES
STAPLE: DIPS (CHAIR OR BARS)
FINISHER!
1 minute
AROUND THE WORLD!
This finisher is SLOW… but will become increasingly challenging to control particularly the eccentric phase, the lowering.
Please take your time, especially if new to this movement. NO JERKING or SHARP movement and the smoother the better.
Enjoy the feeling of your strength doing the work here… it’s going to be demanding!
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.IRON Series 30 Min Hamstrings Workout - Hip Extension & Flexion | 16Caroline Girvan2022-04-25 | Hamstrings it is!
A combination of hip flexion and extension to put load on our hamstrings using dumbbells.
Although structured time for work and rest, the timer is only a guide. Never any need to feel rushed into position or to perform that first rep. The slower the better today. A lot of time under tension and this will really require you to be ‘present’ with each lift.
Here are just some simple cues to think about during the Romanian Deadlifts that I find useful:
• knees ‘soft’ throughout • No need to lower weight past knees • Neutral spine (slight arch to back is fine!) • Braced core • Don’t hold breath • Neck elongated and inline with spine as best you can • Weight close to body the entire time • Ease into those first few reps in particular • During isometrics at bottom if a slight pause, think about hips up and back even more, open chest even more and try to relax breath!
The dumbbells I am using for your reference are 2 x 17.5kg each. I will also be using 1 x 30kg for the Hamstring thrusts and 1 x 12.5kg for the balancing staggered RDL.
Aside from dumbbells, you will need a chair or bench for Hamstring thrusts!
Every set will be different so technically no repeat! However of course if movement is on one side such as Staggered RDLs, the next set will be the opposite side!
The timer will be on for the workout 60 seconds per exercise with 30 seconds rest inbetween each set!
15kg SLOW ECCENTRIC RDL PAUSED RDL NORMAL TEMPO RDL
HAMSTRING THRUST ‘SLOW’ HOLD! FULL RANGE - HOLD - FULL RANGE 20/20/20
X1 LEG HAMSTRING THRUST SWITCH SIDE!
FULL RANGE - HOLD - FULL RANGE 30/15/15 SWITCH SIDE!
FINISHER!
17.5kg RDL x2 DUMBBELLS RDL x 1 DUMBBELL!
By the time the finisher came, my hams were pretty tired so I would ensure to take it slow and ensure each rep is as good as the very first set in this workout!
How could you not feel ready to take on the rest of your week with positivity after a Monday session like this!!?🤩
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.