Caroline Girvan
10 Min TWISTED ABS Workout at Home - No Equipment / No Repeat
updated
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.0b013e31820c8587
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!
Cx
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!
Cx
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?
High load vs low load for hypertrophy
pubmed.ncbi.nlm.nih.gov/25853914
Effect of physical activity on menopause and mental wellbeing
journals.lww.com/menopausejournal/Fulltext/2020/04000/The_role_of_physical_activity_in_the_link_between.6.aspx
Mayoclinic Menopause advice
mayoclinic.org/healthy-lifestyle/womens-health/in-depth/fitness-tips-for-menopause/art-20044602
Body composition changes assoc. fasted versus non-fasted aerobic exercise
ncbi.nlm.nih.gov/pmc/articles/PMC4242477
Walking for Health NHS
nhs.uk/live-well/exercise/running-and-aerobic-exercises/walking-for-health
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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 or nutritional advice or suggested treatment. Performing any exercise or programme is solely at your own risk.
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!
Cx
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All my FREE Workout Programs: carolinegirvan.com/free-programs
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
……………………………………………………………
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.
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!!
No repeat… No let up!
Let’s do this! 👊🏼🤩
Cx
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Useful Links
Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/a-V4Or5xyis
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
STAPLE!
BANDED SQUATS
BANDED SQUAT JUMPS/EXPLOSIVE
You can simply either perform ‘explosive’ sumo squats or jumping… depending on your preference!
The dumbbells I am using for your reference are 2 x 15kg for the RDLs, rows, pullovers and forward-leaning lunges.
I also use 1 x 30kg for hip thrusts and sumo deadlifts squat!
30kg
60
HIP THRUST
20 work, 20 rest x3 sets
FASTER PACED!
60
BODYWEIGHT ONLY EXPLOSIVE!
30 work, 10 rest x 3 sets
FASTER PACED!
20/20
STAPLE!
BANDED SQUATS
BANDED SQUAT JUMPS/EXPLOSIVE
15kg
60
RENEGADE ROW
20 work, 20 rest x3 sets
BENT OVER ROW
30kg
60
SUMO DEADLIFT SQUATS
20 work, 20 rest x3 sets
SUMO HOLD (LIFT AT 10 SEC BEEP)
20/20
STAPLE!
BANDED SQUATS
BANDED SQUAT JUMPS/EXPLOSIVE
15kg
60
‘SLOW ECCENTRIC’ PULLOVER
30 work, 10 rest x 3 sets
REGULAR PACE!
60
RDL
20 work, 20 rest x3 sets
RDL
X1 DB FWD LEAN LUNGE
Bodyweight rear step (same side)
Same side!
Same side!
X1 DB FWD LEAN LUNGE
Bodyweight rear step (same side)
Same side!
Same side!
20/20
STAPLE!
BANDED SQUATS
BANDED SQUAT JUMPS/EXPLOSIVE
FINISHER!
The staple supersetted!
20/20/20/20
BANDED SQUATS
BANDED SQUAT JUMPS/EXPLOSIVE
BANDED SQUATS
BANDED SQUAT JUMPS/EXPLOSIVE
This was sooooooo good!
I actually couldn’t get up after the finisher! 😅
A fun combination of compound movements that we love and some higher-intensity movements! You are going to love this one!!
Cx
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Useful Links
Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/_4TXcvnx32E
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
STAPLE
WALK OUT TO TRICEP PUSH UP
1 x 8kg
50/10
SLOW ECCENTRIC’ X1 SHOULDER PRESS
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
PUSH PRESS
STAPLE
WALK OUT TO TRICEP PUSH UP
SLOW ECCENTRIC FRONTAL RAISE
SLOW ECCENTRIC FRONTAL RAISE
‘FASTER’ PACE!
STAPLE
WALK OUT TO TRICEP PUSH UP
2 x 4kg
SLOW ECCENTRIC REAR DELT FLY
SLOW ECCENTRIC LATERAL RAISE
SLOW ECCENTRIC REAR DELT FLY
SLOW ECCENTRIC LATERAL RAISE
PARTIAL REAR DELT FLY
PARTIALS LATERAL RAISES
STAPLE
WALK OUT TO TRICEP PUSH UP
BODYWEIGHT DIPS (SLOW LOWER)
BODYWEIGHT DIPS (SLOW LOWER)
COBRA PUSH UPS
FINISHER!
8kg
40/20…
SPRAWL
STANDING DIAMOND PRESS
SPRAWL
FIGURE 8!
SPRAWL
DRIVE THE CAR!
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!
Cx
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Useful Links
Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/fX0ltj1fV3E
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
👊🏼🤩
Cx
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Useful Links
Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/1WIah0t1Bzw
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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)
KICK THRU (one side)
KICK THRU (one side)
HOVER TO ROTATE PLANK
KICK THRU (one side)
KICK THRU (one side)
HOVER TO ROTATE PLANK
V TUCK TO HOLLOW
V TUCK TO HOLLOW
HOLLOW TO ALTERNATING PASS THRU
ALTERNATING LUNGE JUMPS
ALTERNATING LUNGE JUMPS
ALTERNATING REAR LUNGES
FINISHER!
HANDS TO FLOOR BURPEE
HANDS TO FLOOR BURPEE
CLOSE SQUAT TO HAMMER PRESS!
Get ready to feel so amazing after this session!
30 minutes and we are onto the last week!
I hope you are so proud of how far you have come… these aren’t easy workouts and huge respect for joining me!
I hope you have been challenged mentally and physically but in a good way of course! 😉
I have loved Fuel so far, particularly for the changes in intensity and tempo & bodyweight to dumbbells!
Let’s smash this sweaty session!
And get ready for week 6!
Cx
……………………………………………………………
Useful Links
Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/AdNpljl8tOI
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
Let’s go!!
Cx
……………………………………………………………
Useful Links
Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/a-V4Or5xyis
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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
STAPLE
SUMO JUMP - DB HOLD - JUMP*
WEIGHTED HAMSTRING LIFT
HOLD!
LIFT!
HOLD!
LIFT!
HOLD!
STAPLE
SUMO JUMP - DB HOLD - JUMP*
SINGLE LEG HIP THRUST
HOLD!
SLOW!
SWITCH!
HOLD!
SLOW!
STAPLE
SUMO JUMP - DB HOLD - JUMP*
X1 LEG HAMSTRING LIFT
HOLD!
SWITCH SIDE!
HOLD!
SWITCH!
PULSES!
SWITCH!
PULSES!
FINISHER!
30/30/30…
HIP THRUST FASTER PACE
‘SLOW’
BANDED ONLY FASTER PACE
‘SLOW’
BANDED SQUATS
ALTERNATING SIDE STEPS!
You know by the staple this session is going to be extremely challenging but very rewarding!
Prepare for the glutes and hamstrings to be worked hard!
Cx
……………………………………………………………
Useful Links
Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/TeNg1oTvlVM
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
Cx
……………………………………………………………
Useful Links
Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/KzZILhT_YvY
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!😅
CIRCUIT! Simply perform x 2 sets!
60
PAUSED HIGH SQUAT
20/20/20
REAR LUNGE / HOLD / REAR LUNGE
20
LUNGE TO JUMP / KNEE DRIVE (same side)
20/20/20
REAR LUNGE / HOLD / REAR LUNGE
20
LUNGE TO JUMP / KNEE DRIVE (same side)
20/20/20
CURTSEY LUNGE / HOLD / CURTSEY
20
CURTSEY TO SQUAT (same side)
20/20/20
CURTSEY LUNGE / HOLD / CURTSEY
20
CURTSEY TO SQUAT (same side)
60
GOBLET SQUAT
20/20/20
SQUAT JUMP / HOLD / JUMP
60
LATERAL LUNGE / COSSACK SQUAT
FINISHER!
30/30/30/30/30/30
FWD STEP LUNGE (HOLD FOR 10 SEC)
FWD STEPPING LUNGE (same side)
FWD STEP LUNGE (HOLD FOR 10 SEC)
FWD STEPPING LUNGE (same side)
REAR STEP LUNGE (HOLD FOR 10 SEC)
REAR STEPPING LUNGE (same side)
REAR STEP LUNGE (HOLD FOR 10 SEC)
REAR STEPPING LUNGE (same side)
10 seconds rest!
ALTERNATING LUNGES JUMPS!
My legs were absolute jelly towards the end! And I have to say my legs felt tired yet pumped… those holds took physical and mental grit!
Try to remain as relaxed as you can and don’t forget to breathe!
Have a great session everyone!
Cx
……………………………………………………………
Useful Links
Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/k8_EmzD1trk
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
Cx
……………………………………………………………
Useful Links
Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/3O66a3rqOjo
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
Cx
……………………………………………………………
Useful Links
Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/XTzgm-pMQ6I
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
HIP THRUST (30/30/30/20 rest)
EXPLOSIVE LIFT
SMOOTH PULSES
EXPLOSIVE LIFT
HIP THRUST (60/20 rest)
HOLD EVERY 10 SECONDS
HAMSTRING THRUST (30/30/30/20 rest)
EXPLOSIVE LIFT
SMOOTH PULSES
EXPLOSIVE LIFT
HAMSTRING THRUST (60/30 rest)
HOLD EVERY 10 SECONDS
RDL (60/20)
BULGARIAN LUNGE (30/30/30/20 rest)
LUNGE
X1 SLOW LUNGE
LUNGE
FWD LEAN REAR LUNGES (60/20 rest)
BULGARIAN LUNGE (30/30/30/20 rest)
LUNGE
X1 SLOW LUNGE
LUNGE
FWD LEAN REAR LUNGES (60/30rest)
FINISHER!
30/60/30
PARTIAL SUMO DEADLIFT SQUATS
SUMO SQUAT TO PLANK
PARTIAL SUMO DEADLIFT SQUATS
This was AWESOME!! This workout really made my glutes and hamstrings work hard!
Have a great session everyone, and don’t forget to use that band! Try to ‘stretch’ it throughout!
Cx
……………………………………………………………
Useful Links
Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/NPVIiAvi1hM
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!!
Cx
……………………………………………………………
Useful Links
Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/V_RtNkbsPBc
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
🔥🔥🔥
Cx
……………………………………………………………
Useful Links
Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/kjH0HnC7370
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
Enjoy this pace and embrace the sweat today!😅
Cx
……………………………………………………………
Useful Links
Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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)
SLOW’ STEP UP (switch side)
FORWARD LEAN 1/2 REP (same side)
SINGLE ARM DEADSTOP ROW
ROW (same side)
DEADSTOP ROW (switch)
ROW (same side)
DEADSTOP ROW (switch)
MOMENTUM ROW (same side)
DEADSTOP ROW (switch)
MOMENTUM ROW (same side)
DEADSTOP LUNGE
STATIC LUNGE (same side)
DEADSTOP LUNGE (switch)
STATIC LUNGE (same side)
STAPLE!
‘SLOW’ STEP UP
FORWARD LEAN 1/2 REP (same side)
SLOW’ STEP UP (switch side)
FORWARD LEAN 1/2 REP (same side)
1 x 10kg
SHOULDER PRESS
PUSH PRESS (same side)
SHOULDER PRESS (switch)
PUSH PRESS (same side)
ARNOLD PRESS (switch)
SNATCH (same side)
ARNOLD PRESS (switch)
SNATCH (same side)
FINISHER!
45/30/45
‘SLOW’ x1 REP SQUAT
FASTER PACE!
‘SLOW’ x1 REP SQUAT
SLOW’ x1 REP PUSH UP
FASTER PACE!
‘SLOW’ x1 REP PUSH UP
If this finisher doesn’t deplete your muscles…I don’t know what to say! 😅
This was so much fun even through the shaking! 😆
All good fun!!
Have a super session and one more workout and we will be halfway through the Fuel Series!!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/TeNg1oTvlVM
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
STAPLE:
SUMO DEADLIFT x10
BODYWEIGHT SUMO SQUATS x10
BULGARIAN LUNGE x10
STAGGERED RDL x10
Same leg in front
BULGARIAN LUNGE x10
STAGGERED RDL x10
Same leg in front
STAPLE:
SUMO DEADLIFT x10
BODYWEIGHT SUMO SQUATS x10
STATIC LATERAL LUNGE x10
BODYWEIGHT STEP INTO LUNGE x10
STATIC LATERAL LUNGE x10
BODYWEIGHT STEP INTO LUNGE x10
STAPLE:
SUMO DEADLIFT x10
BODYWEIGHT SUMO SQUATS x10
BODYWEIGHT BULGARIAN LUNGE x10
LUNGE TO HAND TAP x10
BODYWEIGHT BULGARIAN LUNGE x10
LUNGE TO HAND TAP x10
STAPLE:
SUMO DEADLIFT x10
BODYWEIGHT SUMO SQUATS x10
SINGLE LEG GLUTE BRIDGE x10
SWITCH SIDE x10
SINGLE LEG HAMSTRING LIFT x10
SWITCH SIDE x10
FINISHER!
60/60/30
‘SLOW’ SUMO SQUATS
EXPLOSIVE
HOLD!
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!
Have a great session every one!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/r7gKGvjfyHg
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/tWjBnQX3if0
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
Every muscle in the lower body will have attention and work together to move through the movements!
The timer will be on for a majority of the workout 30 seconds of work with 15 seconds rest in between!
The format is cluster sets so simply this is shorter work periods with short rest periods where we completely drop the weight if holding and rest. Essentially mini sets and today it will be 4 mini sets per main exercise! The last set (4th set), will be a slight variation so could involve a more dynamic, less dynamic or isometric variation. For example, the Sumo deadlifts at the beginning of the workout are x3 sets of full range with the 4th set being more towards 1/2 reps!
In between the cluster sets, we have x1 set of an exercise to include the calves so calf raise squats or single leg calf raises!
It will all be on screen throughout so simply follow along! Just note that when performing single leg work such as curtsey lunge,
The dumbbells I am using for the majority of the workout are 2 x 15kg each. I also use 1 x 30kg for the sumo deadlifts at the beginning of the workout.
X3
SUMO DEADLIFTS
X1
1/2 REPS
STAPLE: SQUAT w/ CALF RAISE
X3
RDLs
X1
1 1/2 REPS
STAPLE: SQUAT w/ CALF RAISE
X3
REAR STEP LUNGES
X1 STATIC LUNGE
X1
SINGLE LEG CALF RAISE
X3
REAR STEP LUNGES
X1 STATIC LUNGE
X1
SINGLE LEG CALF RAISE
X3
LATERAL LUNGE
X1
HOLD (rise at 10 seconds)
X1
SINGLE LEG CALF RAISE
X3
LATERAL LUNGE
X1
HOLD (rise at 10 seconds)
X1
SINGLE LEG CALF RAISE
FINISHER!
60/60/70/30
SUITCASE SQUAT
CALF RAISE
BODYWEIGHT CLOSE SQUAT
1/2 REP SQUATS!
This was pretty demanding and the finisher finished me very nicely!😆
Enjoy the shorter work periods and take extra time post cool down to gently stretch out the calves that bit more if you like! Note that stretching should be gentle and not painful!
Week 3 let’s begin!!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/gd7iOXJHvFw
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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)
DECLINE PUSH UPS
x1 DUMBBELL HAMMER PRESS
SQUAT TO PLANK
HIGH SQUATS
CHEST TO FLOOR SPRAWL
FRONTAL RAISE
FWD LEAN BULGARIAN LUNGE
FWD LEAN REAR STEP (same foot forward)
FWD LEAN BULGARIAN LUNGE (switch)
FWD LEAN REAR STEP (same foot forward)
MOUNTAIN CLIMBERS
PARTIAL LATERALS
FINISHER!
45/45/45
ALTERNATING HAND TO FOOT
BICYCLES
ALTERNATING HAND TO FOOT
Yes! Time on the mat for some abs as a finisher!! 👊🏼🤩
Let’s smash this session!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/a-V4Or5xyis
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
Let’s get the sweat coming!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/FJjT-FUlXVU
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
This workout will involve hinging during both circuits at points so please take it SLOW!
For single arm bent over rows, you can place non working side hand on opposite knee, lean on a bench or place knee also on a bench if more comfortable for you!
Push ups can be performed on push up bars / hands elevated on a chair!
During RDLs, lower to approximately the knees to feel tension on the hamstrings whilst keeping dumbbells close to the body. You can lower that bit more of you feel confident, upper back not rounding and you are able to maintain form.
Remember every single person will person a movement slightly different, particularly when they have gained the basics of the movement and are able to then manipulate foot stance (toes more in or out), depth (also accounting for variations of weight), holding of weight (dumbbells more infront or on shoulders), grip (a solid grip but relaxing the fingers slightly), and natural tempo they may gravitate towards if no specific tempo is called for. These are my real workouts and I hope to continue to share exactly how I perform the movements so I would say always perform to a rep how feels comfortable for you, particularly the depth and foot stance!
The timer will be on for a majority of the workout 60 se seconds of work with 20 seconds rest inbetween each exercise!
The only deviation from this is the Pullover movement which is 90 seconds in total each time it appears!
We have 2 circuits to work through!
We complete the first circuit, focusing on the hamstrings and glutes, for 2 rounds. We then also complete 2 rounds of the next circuit which focuses on the back!
The dumbbell I am using for the Sumo Deadlifts and Hip Thrusts is 1 x 30kg. For everything else I use 2 x 15kg each!
CIRCUIT 1
X2
HIP THRUST (PAUSE AT TOP)
HAMSTRING THRUST
BAND ONLY!
SQUAT WALK
SUMO DEADLIFT (PAUSE AT BOTTOM)
RDL
BODYWEIGHT SUMO TO RDL
CIRCUIT 2
X2
PULLOVER (90 seconds)
BENT OVER ROW
SINGLE ARM ROTATIONAL ROW
SWITCH SIDE!
Finisher!
1 x 15kg
30/30
LANDMINE ROW
1/2 REP RDL
Ensure you pause ANYTIME you need to! I certainly do!
Train safe, with intent and control!
This workout will demand work from the entire posterior chain so ease into the reps when we reach the RDLs and Sumo Deadlifts!
Day 8 let’s go!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/NPVIiAvi1hM
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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
FINISHER!
20/20/20/20
MOUNTAIN CLIMBERS
DEADSTOP PUSH UPS
MOUNTAIN CLIMBERS
DEADSTOP PUSH UPS
This has been the most fun session of Fuel yet for me! I hope you have a smile at points too!
Upper body let’s do this! 👊🏼
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/YfvAL6caTs0
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
HEEL ELEVATED SQUATS
STATIC LUNGE
SWITCH SIDE!
BODYWEIGHT HEEL ELEVATE PARTIALS
BODYWEIGHT BULGARIAN LUNGES
SWITCH SIDE!
LOW SQUAT WALK
PLANK TO SQUAT
HAND TO FLOOR SQUAT… THEN HOLD!
FINISHER!
30/30/30/30
HEEL ELEVATED SQUAT
ALTERNATING FORWARD STEP LUNGE
HEEL ELEVATED SQUAT
ALTERNATING FORWARD STEP LUNGE
This finisher is a lovely wee way to finish the quads for the day! 🔥🔥🔥🔥🔥🔥🔥
Please join me for a cool down after or you can absolutely spend that bit longer gently stretching the hip flexors & quadriceps and cooling down.
I love playing with the angles and stance of movements to focus more on a certain muscle(s) and today it hit those thighs!
Have a great session everyone!
Week 2 let’s go!!!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/iY4Ft9K7gZk
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
X2
HAMMER PRESS
FRONTAL RAISE
STANDING DIAMOND PRESS
DECLINE PUSH UPS
X2
STEP INTO CURTSEY LUNGE
STATIC CURTSEY LUNGE
CURTSEY TO SQUAT (x1 DUMBBELL)
BODYWEIGHT ONLY!
X2
SNATCH
PRESS (same side)
CLEAN TO PRESS
UNEVEN PUSH UP
STAGGERED SQUAT
REAR LUNGE (same foot forward)
BODYWEIGHT ONLY!
1/2 REP STEP UP (same foot forward)
FINISHER!
20/20/20/20
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! 👊🏼
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/XTzgm-pMQ6I
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/hPi79mq_1rE
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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.
X2
30kg
HIP THRUST (SLOW PACE)
EXPLODE UP!
X2
30kg
SUMO DEADLIFT
SUMO SQUAT JUMPS / PARTIAL REPS
X2
2 x 15kg
RDL
x1 DUMBBELL 1/2 REPS
X4
STAGGERED RDL
REAR STEP LUNGE (same foot forward)
X4
FOOT ELEVATED FWD LEAN LUNGE
BODYWEIGHT REAR STEP!
FINISHER!
BRIDGE BURNOUT!
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!
Day 3 here we go!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/WWu9E0terf4
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/hPi79mq_1rE
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
X2
LUNGE x2 DUMBBELLS (one side)
LUNGE TO SQUAT (same side)
BODYWEIGHT ONLY!
LUNGE w/FOOT LIFT (same side)
X2
RDL (slow eccentric)
1 1/2 REPS
RDL TO SQUAT
SQUAT TO PLANK
2 x 12.5kg
X2
BULGARIAN LUNGE x2 DUMBBELLS
X1 DUMBBELL (same side)
BODYWEIGHT ONLY!
LUNGE HOPS / STATIC LUNGE
X2
CURTSEY LUNGE (one side)
SWITCH SIDE!
ALTERNATING CURTSEY LUNGES
SKATERS!
FINISHER!
SQUAT TO PLANK
LOW SQUAT WALKSPRAWL
BODYWEIGHT SQUATS!
Try to relax during each rep and focus… lift with intent and the best that you can.
And enjoy this finisher!! 🔥🔥🔥
I loved it and no doubt you will too!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/5bgVXyP0IIM
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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.
Cx
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Website: carolinegirvan.com
Instagram: instagram.com/carolinegirvan
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!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)
20 Minute Stretch and Relax: youtu.be/y87vSUoIMGU
IRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!👊🏼🤩
But you’ll love it!!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/ibq_LYl-mX4
20 Minute Stretch and Relax: youtu.be/y87vSUoIMGU
IRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
60/30/30/60/30/30 rest
CLAM (SLOW)
CLAM HOLD!
CLAM FASTER PACE!
STRAIGHT LEG LIFT (SLOW)
FASTER PACE!
REST (switch side)
CLAM (SLOW)
CLAM HOLD!
CLAM FASTER PACE!
STRAIGHT LEG LIFT (SLOW)
FASTER PACE!
60/30/30 rest
HIP THRUST ‘SLOW’
1/2 REPS!
HIP THRUST ‘SLOW’
1/2 REPS!
HIP THRUST x5 PULSES
X1 PULSE!
HIP THRUST x5 PULSES
X1 PULSE!
30/30/30/30 REST
STAGGERED THRUST
HOLD!
FULL RANGE!
REST (switch side)
STAGGERED THRUST
HOLD!
FULL RANGE!
60/30/30 rest
FWD LEAN BULGARIAN LUNGE
BODYWEIGHT 1/2 REPS!
REST (switch side)
FWD LEAN BULGARIAN LUNGE
BODYWEIGHT 1/2 REPS!
30/30/30/30 rest
SINGLE LEG THRUST
HOLD!
FULL RANGE!
SINGLE LEG THRUST
HOLD!
FULL RANGE!
FINISHER!
30/30/30
FULL RANGE SLOW!
1/2 REPS!
FASTER PACE BURN OUT!
I know your glutes will love this workout!😁
Slow, the slower the better!
Quality over the quantity of reps definitely applies here!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/WWu9E0terf4
20 Minute Stretch and Relax: youtu.be/y87vSUoIMGU
IRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/tWjBnQX3if0
20 Minute Stretch and Relax: youtu.be/y87vSUoIMGU
IRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
Last official leg day of the series!!
You’ve got this!!! 👊🏼🤩
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/YEGHVqDpMpk
20 Minute Stretch and Relax: youtu.be/y87vSUoIMGU
IRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!!
Have a great workout everyone!👊🏼🤩
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/Cvchap5oZSE
20 Minute Stretch and Relax: youtu.be/y87vSUoIMGU
IRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
HIGH SQUATS
SQUAT TO PRESS
BENT OVER ROWMAKER!
RDLs
RDL TO HIGH SQUAT
SHOULDER PRESS
CLEAN TO PRESS
FORWARD STEP ALTERNATING LUNGES
REAR STEP ALTERNATING LUNGES
FINISHER!
30/30….
ABS MINI CIRCUIT!
TOE REACH
LEG LOWER
TOE REACH TO LEG LOWER
TOE REACH
LEG LOWER
TOE REACH TO LEG LOWER
Absolutely LOVED today!! My entire body was alive!!
Smash it!👊🏼🤩
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/r7gKGvjfyHg
20 Minute Stretch and Relax: youtu.be/y87vSUoIMGU
IRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
X3
30kg
RDL (SLOW ECCENTRIC)
SUMO DEADLIFT (SLOW ECCENTRIC)
X3
SLOW BANDED HIP THRUST
FASTER PACE!
X3
SLOW HIP THRUST
HAMSTRING THRUST
X3
GLUTE BRIDGE
HAMSTRING BRIDGE
BODYWEIGHT SINGLE LEG BRIDGE
SAME LEG HAMSTRING BRIDGE!
SINGLE LEG BRIDGE (switch side)
SAME LEG HAMSTRING BRIDGE!
FINISHER!
BANDED BRIDGES COMBO!
Although a glute and hamstring workout, the entire posture chain is worked including the entire back (including those lats) during those RDLs!
We finish with something just to increase the intensity and leave you feeling finished!!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/NPVIiAvi1hM
20 Minute Stretch and Relax: youtu.be/y87vSUoIMGU
IRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
1 x 20kg
PULLOVERS
PULLOVERS
PULLOVERS
1 x 20kg
MOMENTUM ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
PUSH UPS
2 x 10kg
SUPINE DOUBLE ROW
PUSH UPS
2 x 10kg
SUPINE DOUBLE ROW
FINISHER!
60 seconds
ALTERNATE RENEGADE ROW TO PUSH UP!
Pushing, pulling and flyes! This is a demanding session on the entire upper body!
My favourite parts are the single arm rows! Take all the time you like to lower… even stretch the back muscles by dropping that bit lower in the row!
Have a great workout everyone! 👊🏼🤩
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/5bgVXyP0IIM
20 Minute Stretch and Relax: youtu.be/y87vSUoIMGU
IRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
2 x 15kg
HEEL ELEVATED SQUATS
HEEL ELEVATED SQUATS
HEEL ELEVATED SQUATS
STATIC LUNGE
SLOW STEP UP (same foot forward)
STATIC LUNGE (switch side)
SLOW STEP UP (same foot forward)
REAR STEP LUNGE (switch side)
SLOW STEP UP (same foot forward)
REAR STEP LUNGE (switch side)
SLOW STEP UP (same foot forward)
1 x 15kg
LATERAL LUNGE
SIDE STEPUPS (same foot forward)
LATERAL LUNGE (switch side)
SIDE STEP UP (same foot forward)
FORWARD LEAN LUNGE
LEAN FWD STEP UP (same foot forward)
FORWARD LEAN LUNGE (switch)
LEAN FWD STEP UP (same foot forward)
SINGLE LEG CALF RAISE
HOLD!
FULL RANGE!
SWITCH SIDE FULL RANGE!
HOLD!
FULL RANGE!
SWITCH SIDE BODYWEIGHT ONLY!
SWITCH SIDE!
FINISHER!
30/30/60
HEEL ELEVATED SQUATS x2 DUMBBELLS
X1 DUMBBELL!
BODYWEIGHT ONLY!
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!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/70Zd9yBQQig
20 Minute Stretch and Relax: youtu.be/y87vSUoIMGU
IRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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
50/50/20 rest
PLANK HIP TWIST
HIPS UP & DOWN
SINGLE ARM PLANK LADDER
SWITCH ARM!
SIDE PLANK LIFT
HOLD (same side)
SIDE PLANK LIFT (switch side)
HOLD (same side)
55/55/10
LEG LOWER
REVERSE CRUNCH
ARC CRUNCH (CLOCKWISE)
ANTI CLOCKWISE!
TOE TAP TO EXTENSION
SMALL TUCK TO EXTENSION
45/45/30
2 x 8kg
PALMS UP HOLD!
PALMS UP CURL!
WIDE CURLS
ALTERNATING!
HAMMER CURL HOLD!
HAMMER CURL!
CROSS BODY CURL!
ALTERNATING CURLS!
FINISHER!
60/60
DEADSTOP TRICEP PUSH UPS
x1 DUMBBELL CURL BURN OUT!
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.
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/p9GPq3g5IDQ
20 Minute Stretch and Relax: youtu.be/y87vSUoIMGU
IRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
The dumbbells I am using for your reference are:
2 x 20kg
(chest press, pullovers, static lunges & goblet squat)
2 x 15kg
(Rear step lunges, bent over row, RDLs)
2 x 10kg (shoulder presses)
The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween each set!
2 x 20kg
CHEST PRESS
CHEST PRESS
PUSH UPS
2 x 20kg
STATIC LUNGE
SWITCH SIDE!
1 x 15kg
REAR STEP FWD LEAN LUNGE
SWITCH SIDE!
1 x 20kg
PULLOVERS
PULLOVERS
2 x 15kg
BENT OVER ROW
1 x 20kg
PAUSED GOBLET SQUAT
PAUSED GOBLET SQUAT
1 1/2 REP GOBLET SQUAT
10kg
SHOULDER PRESS
SHOULDER PRESS
PUSH PRESS
2 x 15kg
RDL (SLOW ECCENTRIC)
RDL (SLOW ECCENTRIC)
1 1/2 REP RDL
FINISHER!
1 minute!
ROW - RDL - SQUAT - PRESS - REAR LUNGE - SWITCH SIDE!
I know you will love the format! 2 sets of an exercise, followed by a ‘complimentary’ exercise!
And the final exercise… focus on the complex flow with perfect form! Push through and finish with tired muscles and a huge smile!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/Cvchap5oZSE
20 Minute Stretch and Relax: youtu.be/y87vSUoIMGU
IRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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! 🔥
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/WWu9E0terf4
20 Minute Stretch and Relax: youtu.be/y87vSUoIMGU
IRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/WomhbEXCYfQ
20 Minute Stretch and Relax: youtu.be/y87vSUoIMGU
IRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
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
SLOW ECCENTRIC STAGGERED RDL
SWITCH SIDE!
1 1/2 REP STAGGERED RDL
SWITCH SIDE!
STAG RDL TO LUNGE
SWITCH SIDE!
12.5kg
BALANCE RDL
SWITCH SIDE!
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!!?🤩
Cx
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.