10 Minute Leg Workout | Lunges at Home Workout Caroline Girvan 2024-10-22 | 10 Minute Leg Workout | Lunges at Home Workout
1 hour bodyweight full body workout | Calisthenic clusters Caroline Girvan 2024-05-03 | I hope you are doing great wherever you are right this moment!I know that many of you visit this page for perhaps your favourite workout you love to revisit, or are currently somewhere along within a program, or are joining me in the currently ongoing Intent Program on the CGX platform! But no matter how, when, why and what you are training, I want to thank you for the support you have shown. By joining me in my home, it has led to the organic growth of this channel. This is represented by the continuing number of views on each workout, the continued growth of YouTube, the CGX app celebrating its first anniversary and the incredible place that is the Facebook private community which today has over 225k members! Wow! And this is all because of you.Here, we are 3 million people who enjoy variety alongside the fundamentals, who feel strong through highlighting weakness, seek out the challenge as opposed to the easy path as it relates to lifting, and continue to learn the power of delayed gratification, are looking to progress, not seeking perfection and are simply trying their best every day in their own way. At the end of the day, we are all just trying to find our way.I am proud to be part of this and I have said before, but the fact that you join me from all across the globe to my wee home, my living room…that you choose to train alongside me as I show my vulnerability and weaknesses, I am genuinely honoured so thank you.I hope you enjoy exploring this workout, use it to practice certain movement patterns, work to help improve mobility, increase your mind to muscle awareness, heighten your alignment & spacial awareness and bring the tension to those muscles! And it is this tension and reaching the point where you can do no more quality reps (or ‘close to’) that send the signal to grow…this makes sense as we can build muscle in many ways.But really? At-home workouts build muscle?Yes! Once you learn the principles of hypertrophy, these can be applied to a vast range of training methods and movements.Let’s compare; bench pressing one’s own body weight and a pushup? One single bodyweight push-up is not equal to having our bodyweight in kgs on the bar… when we perform a push-up, we aren't pushing ALL of our bodyweight up. How much am I pushing up? A study (1) measuring different push-ups showed that regular push-ups equal approx 65% of our bodyweight…if you weigh 70kg this amounts to approx 46kg of actual load being pushed up…meaning applying an additional load of 24kg to equal total bodyweight…. Or manipulate angle to floor to increase load.A push-up will require more abdominal recruitment and more retraction & protraction (great for shoulder health). However, the limitations are that it may be impractical/risky to attempt the same load of bench press in a weighted push-up due to load distribution across the back.And with all things equal, such as ROM, etc, they both can build muscle the same! This has been shown in studies and it makes sense…mechanical tension is the main driver for hypertrophy. We can build muscle dumbbell bicep curling in our living room or standing in a gym, or even deficit push-ups in our living room compared to benching in a gym..so long as the intensity is there and even up to approx 30 reps!If lower body, I tend to favour unilateral movements to increase the tension. Targeting the back & biceps is challenging without equipment, i.e. a pull-up bar or bands. Rest day from the weights! Psychologically perhaps easier… but physiologically not necessarily any easier and, in my experience, sometimes more challenging in its own way!EQUIPMENT:BENCH / CHAIRMATGLUTE BANDHAMSTRING BALL / SLIDERS /TRX HAMSTRING CURLSYOGA BLOCK*WEDGES**OptionalTIMER: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.CxYou 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
Finally... the next chapter! | Caroline Girvan Caroline Girvan 2023-04-17 | Hello everyone! I hope you are all doing great! It’s been so long! Too long!This is a short explanation as to why I have been quiet these last few months.I have been eager to get back to training with you, but these months were needed for me to create a new home to share my training. I wanted to share what is coming up and some dates you may find interesting!I want to thank you in advance for taking the time to watch this video, and I am so excited to have the opportunity to maybe train with you again!You can visit https://www.CGXapp.com for more details being released over the next couple of weeks that will provide answers to any questions or queries you may have!Cx
20 MIN Dumbbell Full Body Workout - Compound Movements | NO REPEAT Caroline Girvan 2022-10-09 | A perfect no repeat full body workout involves compound movements that affect many muscles within each rep!Quads, hamstrings, glutes, shoulders, back and chest will be placed under load in this session. The biceps & triceps, core and abdominal muscles are all required to assist in performing these movements.All you will need for this workout is some weights and your mat!The dumbbells I am using for your reference are 2 x 15kg each for most of the workout. Towards the end, I will also use 2 x 7.5kg dumbbells for the shoulders and abs portion!The timer will be on for 40 seconds per exercise, followed by 20 seconds of rest for most of this session. However, the abs & core specific at the end is simply 60 seconds in duration, each with no clear rest in between the two last exercises.2 x 15kgSINGLE ARM BENT OVER ROWSWITCH SIDE!FRONT RACK SQUATCHEST PRESSSTATIC LUNGE (one side)SWITCH SIDE!RENEGADE ROWALTERNATING REAR LUNGESPULLOVERRDLPUSH UPS1 x 15kgCLOSE STANCE SQUAT2 x 7.5kgSHOULDER PRESSREAR STEP FWD LEAN LUNGE (one side)SWITCH SIDE!2 x 7.5kgLAT SWEEPS1 x 15kgGOBLET SQUAT2 x 7.5kgUPRIGHT ROW60/no rest2 x 7.5kgALTERNATING DEADBUG601 x 7.5kgTOE REACH TO LEG LOWERThis 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
Caroline Girvan Q&A | Training Tips and Mindset Caroline Girvan 2022-07-29 | Hello everyone!I hope you are doing great! This is just a wee sit down as time passes very quickly, and I realise it’s been a while since I sat down and talked to you as opposed to a quick talk during intro pre-workout!I cover some questions that regularly appear within the Facebook Group facebook.com/groups/carolinegirvan and those I have received over the years during my time as a one-on-one personal trainer.00:00 - Introduction00:26 - 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.CxReferencesAlan 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/25853914Effect 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.aspxMayoclinic Menopause advicemayoclinic.org/healthy-lifestyle/womens-health/in-depth/fitness-tips-for-menopause/art-20044602Body composition changes assoc. fasted versus non-fasted aerobic exercisencbi.nlm.nih.gov/pmc/articles/PMC4242477Walking for Health NHSnhs.uk/live-well/exercise/running-and-aerobic-exercises/walking-for-health……………………………………………………………DisclaimerIf you are new to exercise or are planning on beginning a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not an alternative to seeking professional medical or nutritional advice or suggested treatment. Performing any exercise or programme is solely at your own risk.
FUEL Series Finale 30 Min NO REPEAT Dumbbell HIIT Workout | Day 30 Caroline Girvan 2022-07-10 | Here we go! 40 exercises, 30 seconds of work, 15 seconds of rest… I’ve got my 2 x 6kgs ready to rock day 30!No repeat, so mentally, you know we are only doing each movement once! The timer will be on for the majority of the workout, 30 seconds of work, with 15 seconds of rest!However, we have some time on the mat for abs and core work, so the timer there will be 45 seconds with no specific rest in between!The dumbbells I am using for your reference are 2 x 6kg throughout!UNEVEN SQUAT TO PRESSSAME SIDE SNATCH!UNEVEN SQUAT TO PRESSSAME SIDE SNATCH!SQUAT TO CURTSEYSWITCH SIDE!LUNGE TO CURTSEYSWITCH SIDE!PLANK TO SIDE PLANKSWITCH SIDE!RENEGADE ROW TO TUCKTUCK TO CURLTUCK TO CURL TO SQUATHIGH SQUATSMAKERREAR LUNGESALTERNATING ROWSALTERNATING FWD LUNGESSUPINE ROWALTERNATING CURTSEY LUNGESSQUAT TO PRESSCLEAN TO SQUAT TO PRESSCLEAN TO PRESSPUSH PRESSCLEAN45/45…RUSSIAN TWISTSIT UP TO RUSSIAN TWISTDOUBLE DEADBUGSTRAIGHT LEG DEADBUGTOE REACH TO LOWERTOE REACHSQUAT TO ALT ROTATE PRESSSTAGG SQUAT TO ARNOLD PRESSSWITCH SIDE!X1 ARM PUSH PRESS (switch side)SWITCH SIDE!CHEST TO FLOOR TO DEADLIFTX1 DB BURPEE (one side)SWITCH SIDE!X2 DUMBBELL BURPEEFINISHER!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……………………………………………………………All my FREE Workout Programs: carolinegirvan.com/free-programs5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: 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.
FUEL Series 30 Min NO REPEAT Full Body Workout | Day 29 Caroline Girvan 2022-07-08 | No repeat but as always, this doesn’t mean random movements ‘thrown together’… these exercises are programmed to provide intensity to a group of muscles but rest to that area at other times… even though no repeat, it will consist of repetitional reps towards those muscles! For this workout, you will need some dumbbells, your mat, a chair for Bulgarian lunges and a stepper/yoga block/wedge for heel elevated squats. I also use 2 yoga blocks for deeper push ups but you can absolutely perform regular push ups or use push-up bars to deepen the range if you like!The dumbbells I am using for your reference are 2 x 10kg!The timer will be on for a majority of the work 45 seconds of work with 15 seconds of rest! However, when we are on the mat for the abs specific, the timer will be 60 seconds per exercise with no specific rest in between! PRESSSQUAT TO PRESSCLEAN TO SQUAT TO PRESSCLEAN TO SQUATSQUATWALL SIT MARCHDIAMOND PRESSFLYESPALMS FACING PRESSABS (60 seconds, no rest)LEG LOWERALTERNATING LEG LOWERSMALL TUCKCRUNCHSTRAIGHT LEG REVERSE CRUNCHTUCK TO EXTENSIONBULGARIAN LUNGE x2 DUMBBELLSSWITCH SIDE!DECLINE PUSH UPSFWD LEAN BULGARIAN LUNGE x1 DBSWITCH SIDE!DIPSBULGARIAN LUNGE BODYWEIGHT SWITCH SIDE!DEEP PUSH UPSSUPINE ROWELEVATE HEEL SQUATSWALL SIT x1 DBBODYWEIGHT ONLY ELEVATE SQUATCALF RAISE WALL SITELEVATE SQUATWALL SITFINISHER!45/15/45/15/60HOVER TO DOWN DOGPLANK TO TUCKTRICEP PUSH UPSPLANK TO TUCKSPRAWLS!The finisher really highlighted just how hard we worked our ENTIRE body!! No repeat… No let up! Let’s do this! 👊🏼🤩Cx……………………………………………………………Useful LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/a-V4Or5xyis20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min POSTERIOR CHAIN CLUSTERS Workout | Day 28 Caroline Girvan 2022-07-06 | This workout is aimed at the hamstrings, glutes and entire back muscles using bodyweight and dumbbells. Mainly compound movements to recruit as many muscles during a rep with various tempos, timings, positioning, and changes in dynamics, including ‘explosive’, short bursts, longer sustained efforts or isometrics!The timer will be on for various durations per set. However, there is a structured format throughout; we will perform a specific movement for 60 seconds with 20 seconds of rest, and we will then perform a similar movement or the same for another three sets. Yet, the duration will either be 20 seconds of work with 20 seconds rest or 30 seconds of work with 10 seconds rest! Although it might sound a bit confusing, it will all be clearly shown on the screen, so simply follow along! There is a staple three times during this workout with 20 seconds per part to make a superset! STAPLE!BANDED SQUATSBANDED SQUAT JUMPS/EXPLOSIVEYou 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!30kg60HIP THRUST20 work, 20 rest x3 setsFASTER PACED!60BODYWEIGHT ONLY EXPLOSIVE!30 work, 10 rest x 3 setsFASTER PACED!20/20STAPLE!BANDED SQUATSBANDED SQUAT JUMPS/EXPLOSIVE15kg60RENEGADE ROW20 work, 20 rest x3 setsBENT OVER ROW30kg60SUMO DEADLIFT SQUATS20 work, 20 rest x3 setsSUMO HOLD (LIFT AT 10 SEC BEEP) 20/20STAPLE!BANDED SQUATSBANDED SQUAT JUMPS/EXPLOSIVE15kg60‘SLOW ECCENTRIC’ PULLOVER30 work, 10 rest x 3 setsREGULAR PACE!60RDL20 work, 20 rest x3 setsRDLX1 DB FWD LEAN LUNGEBodyweight rear step (same side)Same side!Same side!X1 DB FWD LEAN LUNGEBodyweight rear step (same side)Same side!Same side!20/20STAPLE!BANDED SQUATSBANDED SQUAT JUMPS/EXPLOSIVEFINISHER!The staple supersetted!20/20/20/20BANDED SQUATSBANDED SQUAT JUMPS/EXPLOSIVEBANDED SQUATSBANDED SQUAT JUMPS/EXPLOSIVEThis 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……………………………………………………………Useful LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/_4TXcvnx32E20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min TEMPO - Shoulders, Chest & Triceps Workout | Day 27 Caroline Girvan 2022-07-05 | It’s all about the slow eccentric (controlling the negative portion), followed by a faster, almost explosive tempo on the concentric (lifting portion)!The timer will be on for the majority of the workout 40 seconds of work with 20 seconds of rest in between each set! The dumbbells I am using for your reference are 2 x 15kg for the chest at the beginning. I then use 2 x 8kg and 2 x 4kg for the shoulders and tricepsI 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 PRESSREP IT OUT!STAPLEWALK OUT TO TRICEP PUSH UPSLOW ECCENTRIC’ DIAMOND PRESS‘SLOW ECCENTRIC’ DIAMOND PRESSREP IT OUT x1 DUMBBELL!STAPLEWALK OUT TO TRICEP PUSH UP1 x 8kg50/10SLOW ECCENTRIC’ X1 SHOULDER PRESSSWITCH SIDE!SWITCH SIDE!SWITCH SIDE!PUSH PRESSSTAPLEWALK OUT TO TRICEP PUSH UPSLOW ECCENTRIC FRONTAL RAISESLOW ECCENTRIC FRONTAL RAISE‘FASTER’ PACE!STAPLEWALK OUT TO TRICEP PUSH UP2 x 4kgSLOW ECCENTRIC REAR DELT FLYSLOW ECCENTRIC LATERAL RAISESLOW ECCENTRIC REAR DELT FLYSLOW ECCENTRIC LATERAL RAISEPARTIAL REAR DELT FLYPARTIALS LATERAL RAISESSTAPLEWALK OUT TO TRICEP PUSH UPBODYWEIGHT DIPS (SLOW LOWER)BODYWEIGHT DIPS (SLOW LOWER)COBRA PUSH UPSFINISHER!8kg40/20…SPRAWLSTANDING DIAMOND PRESSSPRAWLFIGURE 8!SPRAWLDRIVE 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……………………………………………………………Useful LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/fX0ltj1fV3E20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min Dumbbell LEG DAY COMPLEX Workout | Day 26 Caroline Girvan 2022-07-04 | Complexes! Dumbbells! Leg day! A recipe for a solid sweaty session using slow and precise movements to work the quads, hamstrings and glutes plus some cardio for conditioning!The timer will be on for each complex for 2 minutes so quite short duration of complexes! We have 15 seconds rest post each complex before we go into a simple staple of sprawl to alternating rear lunge for 30 seconds! We have 30 seconds to rest before the next complex!It will all be clear on-screen the reps per exercise throughout the entire complex!The dumbbells I am using throughout for your reference are 2 x 15kg each! Aside from dumbbells, I am also using a Plyo box but you can also use a stepper or very stable chair. All of the step ups are bodyweight only so you can use your hands to steady them if you place them near a wall! Alternatively, if you prefer to not perform step ups, you can perform forward-stepping or rear stepping lunges absolutely!STAPLE 15 seconds after each complex!30 seconds duration, then 30 seconds before the next complex!SPRAWL TO ALTERNATING REAR LUNGE!HIGH SQUATS x10ALTERNATING REAR LUNGES x10STATIC LUNGE x10HAND TAP TO KNEE DRIVE LUNGE x10All same foot forward!STATIC LUNGE x10HAND TAP TO KNEE DRIVE LUNGE x10All same foot forward!RDL x10ALTERNATING STEP UPS x20GOBLET SQUAT x10HAND TO FLOOR SQUATS/JUMPS x10LATERAL LUNGE x10SIDE STEP UP x10All on same side!LATERAL LUNGE x10SIDE STEP UP x10All on same side!REAR STEP LUNGE x10‘MOMENTUM’ STEP UPS x10All same foot forward! REAR STEP LUNGE x10‘MOMENTUM’ STEP UPS x10All same foot forward! FINISHER!60/60/15SQUAT-REAR LUNGE-SQUAT-REAR LUNGE BODYWEIGHT ONLY!HAND TO FLOOR SQUATS/JUMPSWow! 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……………………………………………………………Useful LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/1WIah0t1Bzw20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min Full Body DUMBBELL HIIT CARDIO Workout | Day 25 Caroline Girvan 2022-07-03 | Ready for the sweat!?The timer will be on for short periods of work lasting 20 seconds each with 10 seconds of rest in between! We simply perform an exercise for 2 short sets then we have a longer set (60 seconds) of a ‘complementary’ exercise! You will notice during the 20 seconds work period, these are bodyweight only and so can perform at that slightly faster pace! Once we reach the 60 seconds work period, we will have dumbbell(s) in our hands so naturally, we will slow down that bit during many of these periods! Plus the task of aiming to last those 60 seconds!😅The dumbbells I am using for your reference are 2 x 6kg each! I would suggest going that bit lighter as this workout is not aimed specifically towards muscle building solely and heart rate elevating is the goal! Timer each group! 20 work10 seconds rest20 work10 seconds rest60 seconds of work20 seconds restCHEST TO FLOOR BURPEES CHEST TO FLOOR BURPEES X2 DUMBBELLS BURPEES1/2 REP BURPEES1/2 REP BURPEESCLEAN TO SQUATPLANK TUCK TO PUSH UPSPLANK TUCK TO PUSH UPSPLANK TUCK TO RENEGADE ROWSSQUAT 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 JUMPSSTAR JUMPSJACK PRESSX1 ARM BURPEEX1 ARM BURPEE (same side)SNATCH (same side)X1 ARM BURPEEX1 ARM BURPEE (same side)SNATCH (same side)KICK THRU (one side)KICK THRU (one side)HOVER TO ROTATE PLANKKICK THRU (one side)KICK THRU (one side)HOVER TO ROTATE PLANKV TUCK TO HOLLOWV TUCK TO HOLLOWHOLLOW TO ALTERNATING PASS THRUALTERNATING LUNGE JUMPSALTERNATING LUNGE JUMPSALTERNATING REAR LUNGESFINISHER!HANDS TO FLOOR BURPEEHANDS TO FLOOR BURPEECLOSE 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 LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/AdNpljl8tOI20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min Dumbbell Full Body CORE Workout | Day 24 Caroline Girvan 2022-07-01 | All of our major muscle groups, along with full body movements to involve the core, but you will be so focused on the move itself that you won’t notice the demand on your core, including strength, balancing, stability, anti-rotation and endurance! The timer will be on throughout the workout for 50 seconds of work, followed by 50 seconds of work, so supersets! The rest period will always be 20 seconds!We perform each superset for one set, and once we perform all seven supersets, we repeat!For this unsuspectingly sweaty session, you will need some dumbbells, your mat and a yoga block/stepper/wedge for heel elevated squats (however, you can absolutely perform regular high rack front squats if you prefer!)The dumbbells I am using for your reference are 2 x 15kg. I also use 2 x 10kg for the Arnold Presses, squat to press and during the finisher! X2 ROUNDS OF THIS CIRCUIT CHEST PRESSCROUCH TO PUSH UPREAR STEP LUNGE (ONE SIDE)SAME LEG PLANKREAR STEP LUNGE (ONE SIDE)SAME LEG PLANKRENEGADE ROWPLANK TO SUMO DEADLIFTHEEL ELEVATED SQUATS SQUAT JUMPS (PLANK ON 10 SEC BEEP)ARNOLD PRESSHIPS UP TO SAW PLANKSQUAT TO PRESSALTERNATING SIDE KNEE PLANKFINISHER!50/50/50MAKERALTERNATING REAR LUNGESPLANK 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 LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/a-V4Or5xyis20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min Glutes & Hamstrings Tempo Workout | Day 23 Caroline Girvan 2022-06-29 | Slow, fast, slow, fast… here we go! Glutes and hamstrings will be working using various techniques! All of the staple compound movements including hip thrusts, sumo squat deadlifts and RDLs, plus some more plyometric movements to increase the heart rate too! The staple is a combination of dynamic, static and explosive to hit the glutes, hamstrings and cardiovascular system!Working on the lengthening of the hamstrings using RDLs and shortening of the hamstrings using hamstring lifts!The timer will be on for a range of different durations ranging from a single set, supersets being 30/30, trisets being 30/30/30! The rest period each time will be 30 seconds.We have a staple in this session, and it is a sumo squat sumo (or explosive drive-up sumo squat if you prefer no jumping) for 30 seconds, then into a sumo squat deadlift hold for 30 seconds using a weight before we return for another 30 seconds to those jumps/explosive sumos! The staple will appear four times in total!The dumbbells I am using for your reference are 2 x 15kg for the RDLs and 1 x 30kg for everything else! X330/30/30HIP THRUST SLOW - HOLD - SLOWSTAPLE30/30/30SUMO JUMP - DB HOLD - JUMP*X360 eachRDL SLOW ECCENTRICRDL PAUSE AT BOTTOMNORMAL PACED RDLSTAPLESUMO JUMP - DB HOLD - JUMP*WEIGHTED HAMSTRING LIFTHOLD!LIFT!HOLD!LIFT!HOLD!STAPLESUMO JUMP - DB HOLD - JUMP*SINGLE LEG HIP THRUSTHOLD!SLOW!SWITCH! HOLD!SLOW!STAPLESUMO JUMP - DB HOLD - JUMP*X1 LEG HAMSTRING LIFTHOLD!SWITCH SIDE!HOLD!SWITCH!PULSES!SWITCH!PULSES!FINISHER!30/30/30…HIP THRUST FASTER PACE‘SLOW’BANDED ONLY FASTER PACE‘SLOW’BANDED SQUATSALTERNATING 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 LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/TeNg1oTvlVM20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min Cluster Sets Upper Body Workout | Day 22 Caroline Girvan 2022-06-28 | One set of a compound exercise, or isolation towards the end…followed by 3 mini-sets of a complementary exercise to really turn up the intensity! The need for focus, moving with intention and control heightens as we progress!A flow hitting the back, biceps and shoulders pop up throughout the workout too which I know you will enjoy!The timer will be varied during it comprising of longer sets and cluster sets! There will be the main exercise with a duration of 60 seconds followed by 20 seconds of rest before moving into a ‘complimentary’ movement in cluster format with the timer being 20 seconds of work with 20 seconds rest in between and performing this cluster set 3 times in total! There is a staple within today’s session and it will appear 3 times throughout the session. It will be 60 seconds in duration each time it appears! It is a flow sequence and for this, I will be using my ‘medium’ weights today which are 2 x 8kg for your reference!60SUPINE ROW20 x 3BENT OVER ROW60CHEST PRESS20 x 3DIAMOND PRESSSTAPLE 60SUPINE ROWPALMS UP CURLARNOLD PRESS60SHOULDER PRESS20 x 3ALTERNATING PRESS60‘SLOW’ DIPS (on chair or bars)3 x 20MODERATE PACED!STAPLE 60SUPINE ROWPALMS UP CURLARNOLD PRESS60ALTERNATING BICEP CURLS3 x 20HAMMER CURLS60REAR DELT FLY3 x 20PARTIALS!STAPLE 60SUPINE ROWPALMS UP CURLARNOLD PRESS60ARC RAISE3 x 20HAMMER FRONTAL RAISE60LATERAL RAISES3 x 20PARTIALS!FINISHER!30/30/30/60X1 DUMBBELLHAMMER CURLSHAMMER RAISEHAMMER PRESSCOMBO!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 LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/KzZILhT_YvY20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min Dumbbell LEG DAY CIRCUITS Workout | Day 21 Caroline Girvan 2022-06-27 | One circuit! Two rounds! A lot of work is required from the entire lower body! Ready to smash this leg day?!All you will need for this workout is some dumbbells and your mat!The dumbbells I am using for your reference are 2 x 15kg each throughout!You can absolutely use a barbell, kettlebell or various dumbbell weights throughout denoting the movement!The timer will be on for 60 seconds for a majority of the sets, and some of these 60 second sets will be split into 3 x 20 seconds to make essentially a triset! Every time this occurs, the first 20 seconds will be exactly the same as the last 20 seconds! There will also be very short sets lasting only 20 seconds periods of work in here too to elevate the heart rate in spikes!There will be 20 seconds of rest throughout in between sets!The dumbbells I am using for your reference are 2 x 15kg each! Low impact alternatives are shown throughout but this doesn’t mean it’s any easier! As always, make it your own workout! You might squat lower than me, not so low, prefer a slower pace or slightly faster! So long as you feel in control and prevent strain. Acute stress on the body can be a good thing so think about that when feeling the work on the legs at points but the lower back shouldn’t be feeling any strain. Drop to bodyweight only at ANY POINT!What you see on screen is how I perform the movements and have tweaked these over 20 years to feel good for me. We all have our own preferences such as whether to hold dumbbells high or low, foot stance, depth etc. A perfect example is actually lateral raises… recently I have just preferred lighter than I used to! I may prefer slightly heavier in future but for now, I prefer lighter. It’s important to learn the basics and then make adjustments as you progress if you like!Sometimes I hold dumbbells low by sides during lunges and other times high… no particular reason but I do ensure holding low sometimes to improve grip strength! These workouts will demonstrate the technique required however remember I am performing for myself also and these are not me recording a few reps then resting…I’m in the midst of it with you from start to finish!😅 CIRCUIT! Simply perform x 2 sets!60PAUSED HIGH SQUAT20/20/20REAR LUNGE / HOLD / REAR LUNGE20LUNGE TO JUMP / KNEE DRIVE (same side)20/20/20REAR LUNGE / HOLD / REAR LUNGE20LUNGE TO JUMP / KNEE DRIVE (same side)20/20/20CURTSEY LUNGE / HOLD / CURTSEY20CURTSEY TO SQUAT (same side)20/20/20CURTSEY LUNGE / HOLD / CURTSEY20CURTSEY TO SQUAT (same side)60GOBLET SQUAT20/20/20SQUAT JUMP / HOLD / JUMP60LATERAL LUNGE / COSSACK SQUATFINISHER!30/30/30/30/30/30FWD 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 LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/k8_EmzD1trk20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min MEGA BODYWEIGHT HIIT Workout | Day 20 Caroline Girvan 2022-06-26 | Bodyweight only! And boy, is this a sweaty session!!Short intervals combined with slightly longer durations! And exercises grouped together to compliment each one!All you need is your mat, bottle of water, a towel and a lot of energy ready to burn!The timer will be on for 20 seconds of work per exercise, and we will perform each one for four sets in total! We then have 10 seconds of rest before moving to a longer set of 60 seconds before we have 20 seconds of rest! X4ALTERNATING KICK THRUX4PLANK TO SHOULDER TAP TO TUCK60 second setALTERNATING KICK THRU BURPEEX4ALTERNATING MARCHX4RAINBOW KICK60 second setSPRAWL TO ALTERNATING KICKCROSS BODY MOUNTAIN CLIMBERSPLANK TO ALT TOE TAP60 second setX10 MOUNTAIN CLIMBER TO CROUCH JUMPX4HOT FEETX4HOT HANDS60 second setHOT FEET (sprawl on beep every 10 sec)X4TUCK TO STARX4REVERSE CRAB HAND TO FOOT60 second setSPRAWL TO X2 TUCKSX4FWD LEAN REVERSE LUNGESX41/2 BURPEESFINISHER!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 LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/3O66a3rqOjo20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min Dumbbell Cardio Full Body Workout | Day 19 Caroline Girvan 2022-06-24 | Strength, endurance, cardio, coordination, balance, control… 30 minutes of a proper full body session to challenge your muscles and cardiovascular system!The timer will be on for each complex for 120 seconds with 30 seconds rest in between each complex! We perform each complex only once. There are 2 exercises within each complex for a certain number of reps! Simply work through at a pace that suits you… this is not AMRAP where the goal is necessarily as many reps as possible. For some of the exercises, we definitely will be able to go that bit faster pace but for others, the pace will be much slower.The dumbbells I am using for your reference are 2 x 15kg each and 2 x 8kg each.SQUAT x10ALTERNATING REAR LUNGE x10BENT OVER ROW x10BEAR CRAWL x20STATIC LUNGE x10REAR FOOT LIFT x10 (same side) STATIC LUNGE x10REAR FOOT LIFT x10 (same side)DEEP PUSH UPS x10CHEST TO FLOOR SPRAWL x10STEP UP x10SWITCH SIDE x10PULL OVER x10LEG LOWER x20PLANK JACKS x20JUMPING JACKS x20SINGLE SIDE ARNOLD PRESS x15SAME SIDE DUMBBELL BURPEE x10SINGLE SIDE ARNOLD PRESS x15SAME SIDE DUMBBELL BURPEE x10TOE REACH x10ALTERNATING LEG LOWER x20X2 DUMBBELL BURPEE x10SPRAWL x10There’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 LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/XTzgm-pMQ6I20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min GLUTES & HAMSTRING CIRCUITS Workout | Day 18 Caroline Girvan 2022-06-22 | This is one of those workouts that require focus! Intentional lifting and controlling each rep in a way that suits you and your body.It’s a great workout to gain more skill at manipulating movements to involve more glutes and hamstrings over the quads by using different foot stances, angles of forward tilting at the hips and also those more explosive lifts that, even though they are faster-paced to lift as in the ‘explosive’ hip thrusts, reiterate the difference of full contraction at the top can have on a movement and the muscles involved! We have one big circuit! We complete it for two rounds in total! The dumbbells I am using for your reference are 2 x 15kg for the RDLs and 1 x 30kg for the sumo deadlifts and hip thrusts!Aside from dumbbells, you will need a glute band and a chair/bench for hip thrusts! HIP THRUST (30/30/30/20 rest)EXPLOSIVE LIFTSMOOTH PULSESEXPLOSIVE LIFTHIP THRUST (60/20 rest)HOLD EVERY 10 SECONDSHAMSTRING THRUST (30/30/30/20 rest)EXPLOSIVE LIFTSMOOTH PULSESEXPLOSIVE LIFTHAMSTRING THRUST (60/30 rest)HOLD EVERY 10 SECONDSRDL (60/20)BULGARIAN LUNGE (30/30/30/20 rest)LUNGEX1 SLOW LUNGELUNGEFWD LEAN REAR LUNGES (60/20 rest)BULGARIAN LUNGE (30/30/30/20 rest)LUNGEX1 SLOW LUNGELUNGEFWD LEAN REAR LUNGES (60/30rest)FINISHER!30/60/30PARTIAL SUMO DEADLIFT SQUATSSUMO SQUAT TO PLANKPARTIAL SUMO DEADLIFT SQUATSThis 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 LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/NPVIiAvi1hM20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min GIANT Upper Body Dumbbell Workout | Day 17 Caroline Girvan 2022-06-21 | Movements involving many muscles at once, others one muscle group only, variations, points of constant time under tension and some high intensity full body movements in here too! A very intense 30 minutes but very focused and formatted in a way to produce a lot of stimulus! These 30 minutes, I can pretty much guarantee you will get a lot out of it! The dumbbells I am using for your reference are 2 x 15kg for the first giant set and finisher!I also use 2 x 8kg for the shoulder pressing and bicep curls.I then use 2 x 4kg towards the end for laterals, frontals and rear delts!Aside from dumbbells, you will also need a chair/bench for dips, or you can use your dip bars if you have them! I will be using a chair today!The timer will be on for 30 seconds per exercise with each giant set, and four exercises will make up each giant set! We then have 30 seconds in between, and we will need that 30 seconds rest!We perform each giant set for two sets! This one will pass very quickly, I think!2 x 15kgBENT OVER ROWRENEGADE ROWSPUSH UPPUSH UP TO PLANK2 x 8kg‘NO LOWER’ ARNOLD PRESSARNOLD PRESSPIKE PUSH UPPLANK LADDER‘SLOW’ PACED DIPSSLIGHTLY FASTER PACE REPSTRICEP PUSH UPSWALK OUT TO TRICEP PUSH UP2 x 8kgHAMMER CURLWIDE CURLPALMS UP CURLSHOULDER TAPS2 x 4kg90° AT ELBOW LATERAL RAISELATERAL RAISEPARTIALSBURPEE JACKS2 x 4kgREAR DELT FLYPARTIALS!HAMMER FRONTAL RAISEOVERHAND FRONTAL RAISEFINISHER!30/30/30/30/30SPRAWLRENEGADE ROW TO PUSH UPSPRAWLRENEGADE ROW TO PUSH UPSPRAWLThere 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 LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/V_RtNkbsPBc20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min SUPERSET QUADS Workout - Dumbbells | Day 16 Caroline Girvan 2022-06-20 | Here we go! Quads galore today! Isometrics, step ups, squats and a few full body movements to get our heart rate up!The timer will be on for each superset for either 30 seconds of work, followed by another 30 seconds. However, when it comes to the supersets involving the wall sits, the timer will be 30 seconds of work, followed by 60 seconds of wall sit!For this session, you will need a pair of dumbbells (keep a selection nearby if you feel you want to increase or decrease the weight) and a box/stepper to step onto for bodyweight step ups and Bulgarian lunges! The dumbbells I am using for your reference throughout are 2 x 15kg each. X2PAUSE AT BOTTOM HIGH SQUATSREGULAR PACE SQUATS!STAPLE:CROUCH TO JUMPCROUCH TO JUMP BURPEES!X2HEEL ELEVATED SQUATS x2 DUMBBELLSX1 DUMBBELL!STAPLE:CROUCH TO JUMPCROUCH TO JUMP BURPEES!X4BULGARIAN LUNGE x1 DUMBBELLBODYWEIGHT CLOSE STANCE (same side)STAPLE:CROUCH TO JUMPCROUCH TO JUMP BURPEES!30/60X2GOBLET SQUATWALL SIT STAPLE:CROUCH TO JUMPCROUCH TO JUMP BURPEES!X4SQUAT TO LUNGESTEP UP (same foot forward)FINISHER!30/30/30/30/60HIGH SQUATSGOBLET SQUATBODYWEIGHT CROUCH SQUATPLANK TO NARROW SQUATWALL SIT!Oh yesss!! This was my kind of leg day!! And I know so many of you will love this too!🔥🔥🔥Cx……………………………………………………………Useful LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/kjH0HnC737020 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min DYNAMITE Dumbbells & Burpees HIIT Workout | Day 15 Caroline Girvan 2022-06-19 | Exactly as it says!This is FUN! Sweaty! Demanding! And you’ll love the short superset format that these 30 minutes bring! This dumbbell HIIT workout is packed with full body movements that will require a lot of your energy! The timer will be on for supersets; 20 seconds of work, followed by another 20 seconds of work! We perform each superset for two rounds! Many of the supersets will involve a bodyweight exercise followed by a dumbbell exercise!We then have 20 seconds before performing another two sets of different supersets!Following this, we then have the staple; one minute of sprawls! The dumbbells I am using for your reference are 2 x 10kg each! Aside from dumbbells, all you will need is your mat! SPRAWL TO ALT LUNGES/JUMPSALT REAR LUNGESPUSH UP SPRAWLPUSH UPS!STAPLE 60 SECONDS SPRAWL!PLANK TO SQUATHIGH SQUATSBURPEE LADDERSRENEGADE ROWSSTAPLE 60 SECONDS SPRAWL!HAND-TO-FLOOR BURPEECLOSE SQUATSCHEST-TO-FLOOR BURPEESDEADSTOP PUSH UPSSTAPLE 60 SECONDS SPRAWL! X1 ARM BURPEESAME ARM SHOULDER PRESSSTAPLE 60 SECONDS SPRAWL!1/2 REP BURPEESSQUAT TO PRESSFINISHER!60/60SPRAWL!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 LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min Dumbbell FULL BODY TEMPO Workout | Day 14 Caroline Girvan 2022-06-17 | Tempo… it’s going to be a fun 30 minutes! Slower-paced reps, isometrics, movements requiring explosive drive and others more momentum and plenty of ‘deadstop’ movements involving control to lower, a temporary release of muscular contraction before bracing & driving through the movement! For this session, you will need some dumbbells, your mat, a yoga block/small stepper/wedge to elevate heels and also that front foot during lunges.A box is also used during this workout for step ups so an alternative is a stepper or stable chair to step onto. Every step up is bodyweight so you won’t be holding a weight.The dumbbells I am using for your reference are 2 x 15kg each. I also use 1 x 10kg for the shoulder pressing! The timer will be on for 30 seconds per exercise within each superset so essentially 60 seconds of work before a 20 second rest!2 x 15kgDEADSTOP CHEST PRESSCHEST PRESSDEADSTOP CHEST PRESSCHEST PRESSDEADSTOP PUSH UPSALTERNATING HAND OFF PUSH UP‘SLOW’ HEEL ELEVATED SQUATSREGULAR SQUAT TEMPO!‘SLOW’ HEEL ELEVATED SQUATSREGULAR SQUAT TEMPO!‘SLOW’ BODYWEIGHT ONLYFASTER TEMPO FULL RANGE!STAPLE!‘SLOW’ STEP UPFORWARD 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 LUNGESTATIC LUNGE (same side)DEADSTOP LUNGE (switch)STATIC LUNGE (same side)STAPLE!‘SLOW’ STEP UPFORWARD LEAN 1/2 REP (same side)SLOW’ STEP UP (switch side)FORWARD LEAN 1/2 REP (same side)1 x 10kgSHOULDER PRESSPUSH 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 SQUATFASTER PACE!‘SLOW’ x1 REP SQUATSLOW’ x1 REP PUSH UPFASTER PACE!‘SLOW’ x1 REP PUSH UPIf 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 LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/TeNg1oTvlVM20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min GLUTE & HAMSTRING COMPLEX Workout | Day 13 Caroline Girvan 2022-06-15 | Here we go! You know by the title, this format is going to be an awesome session for the entire lower body…with a focus on the glutes & hamstrings!The dumbbells I am using for your reference are 1 x 30kg for the staple and 1 x 15kg for everything else! Aside from dumbbells, all you will need for this workout is your mat and a chair/bench for Bulgarian lunges! The timer will be on for 120 seconds per complex with 30 seconds rest in between each complex!STAPLE:SUMO DEADLIFT x10BODYWEIGHT SUMO SQUATS x10BULGARIAN LUNGE x10STAGGERED RDL x10Same leg in frontBULGARIAN LUNGE x10STAGGERED RDL x10Same leg in frontSTAPLE:SUMO DEADLIFT x10BODYWEIGHT SUMO SQUATS x10STATIC LATERAL LUNGE x10BODYWEIGHT STEP INTO LUNGE x10STATIC LATERAL LUNGE x10BODYWEIGHT STEP INTO LUNGE x10STAPLE:SUMO DEADLIFT x10BODYWEIGHT SUMO SQUATS x10BODYWEIGHT BULGARIAN LUNGE x10LUNGE TO HAND TAP x10BODYWEIGHT BULGARIAN LUNGE x10LUNGE TO HAND TAP x10STAPLE:SUMO DEADLIFT x10BODYWEIGHT SUMO SQUATS x10SINGLE LEG GLUTE BRIDGE x10SWITCH SIDE x10SINGLE LEG HAMSTRING LIFT x10SWITCH SIDE x10FINISHER!60/60/30‘SLOW’ SUMO SQUATSEXPLOSIVEHOLD!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 LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/r7gKGvjfyHg20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min ANTAGONIST UPPER BODY Workout | Day 12 Caroline Girvan 2022-06-14 | Ready to push and pull through the next 30 minutes with some staple compound lifts combined with tempo work, isometrics and bodyweight exercises! The finisher will be surprisingly tough as we will have depleted our muscles! It’s a fun one though!😅The timer will be on for 45 seconds per exercise within each superset. We have 30 seconds of rest in between every completed superset!The dumbbells I am using for your reference are 2 x 15kg, 2 x 8kg and 2 x 4kg each. The specific supersets for these weights are detailed below to help you decide your weight if you sometimes use my weights to gauge! PLEASE NOTE: I would likely have gone for 2 x 17.5kg as opposed to 2 x 15kg, but I went with the lower weight because I am doing bodyweight dips on the bars later in the workout. I sometimes do dips on the chair, and I would go slightly heavier during the initial compound movements.Every time the staple of slow lateral raises and slightly faster-paced raises appear, I will be using the 2 x 4kg dumbbells!2 x 15kgDEADSTOP CHEST PRESSBENT OVER ROWCHEST PRESSSUPINE ROWSTAPLE 2 x 4kgSLOW LATERAL RAISES‘FASTER’ REPS!DIAMOND PRESS x2 DUMBBELLSPAUSED PULLOVERSDIAMOND PRESS x1 DUMBBELLPULLOVERSSTAPLE 2 x 4kgSLOW LATERAL RAISES‘FASTER’ REPS!SLOW PUSH UPSPAUSED RENEGADE ROWSPUSH UPSRENEGADE ROWSSTAPLE 2 x 4kgSLOW LATERAL RAISES‘FASTER’ REPS!2 x 8kgSLOW DIPSPALMS UP CURLDIPSHAMMER CURLSTAPLE 2 x 4kgSLOW LATERAL RAISES‘FASTER’ REPS!2 x 4kgLAT SWEEP HOLD (lower every 15 sec)HIGH FRONTAL RAISE (SLOW)LAT SWEEPFRONTAL RAISE TO SHOULDER HEIGHTSTAPLE 2 x 4kgSLOW LATERAL RAISES‘FASTER’ REPS!FINISHER!45/45/30/30REVERSE SNOW ANGELDEADSTOP PUSH UPREVERSE SNOW ANGELDEADSTOP PUSH UPI 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 LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/tWjBnQX3if020 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min LEGS CLUSTER SETS Workout | Day 11 Caroline Girvan 2022-06-13 | Maybe different to other lower body workouts, this is all short sets with short rest… but this doesn’t mean ‘rushing’ the reps or as many reps as possible! In fact quite the opposite! Perfect form keeping in mind you have only a short work period!Every muscle in the lower body will have attention and work together to move through the movements!The timer will be on for a majority of the workout 30 seconds of work with 15 seconds rest in between! The format is cluster sets so simply this is shorter work periods with short rest periods where we completely drop the weight if holding and rest. Essentially mini sets and today it will be 4 mini sets per main exercise! The last set (4th set), will be a slight variation so could involve a more dynamic, less dynamic or isometric variation. For example, the Sumo deadlifts at the beginning of the workout are x3 sets of full range with the 4th set being more towards 1/2 reps!In between the cluster sets, we have x1 set of an exercise to include the calves so calf raise squats or single leg calf raises! It will all be on screen throughout so simply follow along! Just note that when performing single leg work such as curtsey lunge, The dumbbells I am using for the majority of the workout are 2 x 15kg each. I also use 1 x 30kg for the sumo deadlifts at the beginning of the workout.X3SUMO DEADLIFTSX11/2 REPSSTAPLE: SQUAT w/ CALF RAISEX3 RDLsX11 1/2 REPSSTAPLE: SQUAT w/ CALF RAISEX3REAR STEP LUNGESX1 STATIC LUNGEX1SINGLE LEG CALF RAISEX3REAR STEP LUNGESX1 STATIC LUNGEX1SINGLE LEG CALF RAISEX3LATERAL LUNGEX1HOLD (rise at 10 seconds)X1SINGLE LEG CALF RAISEX3LATERAL LUNGEX1HOLD (rise at 10 seconds)X1SINGLE LEG CALF RAISEFINISHER!60/60/70/30SUITCASE SQUATCALF RAISEBODYWEIGHT CLOSE SQUAT1/2 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 LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/gd7iOXJHvFw20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min HARD N HIGHER Intensity Workout | Day 10 Caroline Girvan 2022-06-12 | Higher Intensity (HIT), is exactly as you will feel within the first superset! We are using supersets today but in a slightly different format! We perform a bodyweight exercise that is higher intensity and essentially will be a pre-exhaust before you pick up a weight and perform a variation! This will be demanding, but I actually think you will LOVE this!I will at points absolutely take up to 10 seconds to ensure I am ready to perform a lift safely.There are only 2 movements that I am jumping in, and I will provide lower-impact alternatives! But note these are simply low impact and not lower intensity!😅The timer will be on for 30 seconds per exercise, followed by another variation for 30 seconds with then 20 seconds rest in between! I often deliberate regarding rest as I could put in 5 or 10 seconds of rest in between the exercises as opposed to no specific rest to allow for time to pick up dumbbells. However, I do find that often means even more time is spent getting into position! There is no specific rest between the exercises within the supersets, but it is essential to take even 5 seconds or 10 if needed to ensure you are in a safe position as you will be lifting a weight. You will see me absolutely not rushing into position and ensuring all is good before lifting! Nothing is worth taking that risk when lifting, even more so when your heart rate is high! We simply perform each superset for x1 set! Once we complete the 12 supersets, we repeat that full circuit one more time! So circuits…. and that means the workout passes very quickly!All you will need for this workout is your mat, a chair/bench for Bulgarian lunges (bodyweight only) and decline push-ups! The dumbbells I am using throughout for your reference are 2 x 10kg!CIRCUIT x 2 ROUNDS!BURPEESQUAT TO PRESSPLANK TO TUCKRENEGADE ROWHIGH KNEESALTERNATING REAR LUNGESPUSH UPSSTANDING DIAMOND PRESSBULGARIAN LUNGESTATIC LUNGE (same foot forward)BULGARIAN LUNGE (switch side)STATIC LUNGE (same foot forward)DECLINE PUSH UPSx1 DUMBBELL HAMMER PRESSSQUAT TO PLANKHIGH SQUATSCHEST TO FLOOR SPRAWLFRONTAL RAISEFWD LEAN BULGARIAN LUNGEFWD LEAN REAR STEP (same foot forward)FWD LEAN BULGARIAN LUNGE (switch)FWD LEAN REAR STEP (same foot forward)MOUNTAIN CLIMBERSPARTIAL LATERALSFINISHER!45/45/45ALTERNATING HAND TO FOOTBICYCLESALTERNATING HAND TO FOOTYes! Time on the mat for some abs as a finisher!! 👊🏼🤩Let’s smash this session! Cx……………………………………………………………Useful LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/a-V4Or5xyis20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min Full-on Full Body Circuits Workout | Day 9 Caroline Girvan 2022-06-10 | Lower body then moving to the upper body… we have compound movements and some isolation in here too with some welcomed time on the mat for abs!We simply perform the first circuit for 2 rounds! The second circuit will reflect the first circuit but with slight variations to incorporate more explosive, bodyweight or slightly faster-paced movements to finish! The timer will be on for a majority of the circuits 40 seconds of work with 20 seconds of rest!The dumbbells I am using for your reference are 2 x 15kg dumbbells and 2 x 10kg dumbbells. Aside from dumbbells, all you will need is a mat and chair/bench for Bulgarian lunges!CIRCUIT 1 X2 ROUNDS2 x 15kgHIGH SQUATCHEST PRESSDEADSTOP LUNGESWITCH SIDE!2 x 10kgSHOULDER PRESSBULGARIAN LUNGESWITCH SIDE!FRONTAL RAISETOE REACH TO LEG LOWERMAKERCIRCUIT 2X1 ROUND1 x 15kgHIGH SQUATTRICEP PUSH UPSBODYWEIGHT LUNGESWITCH SIDE!2 x 10kgPUSH PRESSBODYWEIGHT BULGARIAN LUNGESWITCH SIDE!STANDING DIAMOND PRESSTOE REACH TO LEG LOWER (90 seconds, 30 seconds rest)60 seconds BURPEES!**low impact alternativeDefinitely, 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 LinksDon’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=15 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/FJjT-FUlXVU20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min POSTERIOR CHAIN Circuits Workout | Day 8 Caroline Girvan 2022-06-08 | 2 circuits! First circuit aimed towards the glutes and hamstrings, second circuit the back!This workout will involve hinging during both circuits at points so please take it SLOW!For single arm bent over rows, you can place non working side hand on opposite knee, lean on a bench or place knee also on a bench if more comfortable for you!Push ups can be performed on push up bars / hands elevated on a chair!During RDLs, lower to approximately the knees to feel tension on the hamstrings whilst keeping dumbbells close to the body. You can lower that bit more of you feel confident, upper back not rounding and you are able to maintain form. Remember every single person will person a movement slightly different, particularly when they have gained the basics of the movement and are able to then manipulate foot stance (toes more in or out), depth (also accounting for variations of weight), holding of weight (dumbbells more infront or on shoulders), grip (a solid grip but relaxing the fingers slightly), and natural tempo they may gravitate towards if no specific tempo is called for. These are my real workouts and I hope to continue to share exactly how I perform the movements so I would say always perform to a rep how feels comfortable for you, particularly the depth and foot stance!The timer will be on for a majority of the workout 60 se seconds of work with 20 seconds rest inbetween each exercise!The only deviation from this is the Pullover movement which is 90 seconds in total each time it appears! We have 2 circuits to work through!We complete the first circuit, focusing on the hamstrings and glutes, for 2 rounds. We then also complete 2 rounds of the next circuit which focuses on the back! The dumbbell I am using for the Sumo Deadlifts and Hip Thrusts is 1 x 30kg. For everything else I use 2 x 15kg each! CIRCUIT 1X2HIP THRUST (PAUSE AT TOP)HAMSTRING THRUSTBAND ONLY!SQUAT WALKSUMO DEADLIFT (PAUSE AT BOTTOM)RDLBODYWEIGHT SUMO TO RDLCIRCUIT 2X2PULLOVER (90 seconds)BENT OVER ROWSINGLE ARM ROTATIONAL ROWSWITCH SIDE!Finisher!1 x 15kg30/30LANDMINE ROW1/2 REP RDLEnsure 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 LinksDon’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=15 Minute Warm Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/NPVIiAvi1hM20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min UPPER BODY COMPLEX Workout | Day 7 Caroline Girvan 2022-06-07 | Here we go!! Upper body day is here and what an experience this session will be! Every muscle in the upper body will be placed under tension today with a combination of bodyweight and dumbbell movements all within complexes involving 2 exercises but formatted to hit specific areas of the upper body so a balanced session overall!The timer will be on for only 2 minutes per complex so shorter complexes today with 30 seconds rest inbetween each complex! There are only 2 exercises within each complex and each exercise will simply be performed for either x5, x10 or x15 reps! It will be on screen the entire time of the complex showing the reps!Where any movements involving hopping back you can absolutely simply step back into plank as apposed to hopping! You may notice these are lighter weights compared to if I was completing IRON Series workout and infact it is half of what I sometime use in chest press… but due to the fact it is positioned post decline push ups and shoulders which involves much triceps, upper chest and front delts, these 10kgs in the chest press complex will feel VERY heavy for me within the first minute! The aim of Fuel is to not focus solely on cardio and higher intensity intervals for example but to still incorporate elements of traditional resistance training to promote building and/or maintaining of muscle depending on your energy balance.The dumbbells I am using for your reference are 2 x 10kg and 2 x 4kg.Aside from dumbbells, all you will need is a mat and a chair/bench for decline push ups and dips! I am performing dips on the chair today but absolutely bring those dip bars out if you have them! 10kgSHOULDER PRESS x10PIKE PUSH UPS x10ARNOLD PRESS x10UPRIGHT ROW x10DIPS x10DECLINE PUSH UPS x10DIVER PUSH UPS x10TRICEP PUSH UPS x10SPRAWL x10PUSH UPS x102 x 10kgTRICEP PRESS x10CHEST PRESS x102 x 10kgFLYES x10DIAMOND PRESS x101 x 10kgSKULLCRUSHERS x10SHOULDER CRUSHER x10CHEST TO FLOOR SPRAWL x 10COBRA TRICEP PUSH UPS x102x 4kgHAMMER PRESS x15TRICEP KICKBACK x152x 4kgREAR DELT FLY x10LATERAL RAISE x102 x 4kgAROUND THE WORLD x5CROSS BODY FRONTAL RAISE x20FINISHER!20/20/20/20MOUNTAIN CLIMBERSDEADSTOP PUSH UPSMOUNTAIN CLIMBERSDEADSTOP PUSH UPSThis 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 LinksDon’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=15 Minute Warm Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/YfvAL6caTs020 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min QUAD FOCUSED Leg Workout | Day 6 Caroline Girvan 2022-06-06 | Packed with compound movements to involve the entire lower body but with the emphasis towards the quads! During Bulgarian lunges, squats, and lunges, try to stay as upright as possible, and resist the urge to tilt forward the more you fatigue during the iso squat! The timer will be on for 45 seconds of work with 15 seconds rest in-between each set! We have 9 exercises within the circuit, and we simply perform the circuit 3 times! We have 45 seconds rest in-between each circuit! All you will need for this workout is a pair of dumbbells, your mat, a bench / sturdy chair for Bulgarian lunges and a yoga block / wedge/ small step to perform heel elevated squats! The dumbbells I am using throughout are 2 x 15kg each! You can absolutely use a variety here, even heavier on lunges if you prefer and/or lighter during heel elevated squats for example! 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 SQUATALTERNATING FORWARD STEP LUNGEHEEL ELEVATED SQUATALTERNATING 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 LinksDon’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=15 Minute Warm Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/iY4Ft9K7gZk20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min DUMBBELL CARDIO Workout - Giant Sets | Day 5 Caroline Girvan 2022-06-05 | Some smooth transitions that will really zone in on the same muscle group per set but challenge you cardiovascularly throughout! And yes... a sweaty one absolutely! 😅👊🏼 The timer will be on for 30 seconds per exercise with the giant set! We then have 30 seconds rest in-between each giant set! The dumbbells I am using throughout for your reference are 2 x 10kg each. Aside from dumbbells, you will simply need your mat and something to step up onto with only your bodyweight (no weights in hand) and for decline push ups! The box I am using is approximately 50cm (20 inches) in height. A sturdy chair or stepper is perfect! X2BENT OVER ROWSUPINE ROWPLANK ROW TO SIDE PLANKSWITCH SIDE! X2LUNGE x2 DUMBBELLSX1 DUMBBELL (same side as front leg)LUNGE TO SQUATBODYWEIGHT ONLY! X2HAMMER PRESSFRONTAL RAISESTANDING DIAMOND PRESSDECLINE PUSH UPS X2STEP INTO CURTSEY LUNGESTATIC CURTSEY LUNGECURTSEY TO SQUAT (x1 DUMBBELL)BODYWEIGHT ONLY! X2SNATCHPRESS (same side)CLEAN TO PRESSUNEVEN PUSH UP STAGGERED SQUATREAR LUNGE (same foot forward)BODYWEIGHT ONLY!1/2 REP STEP UP (same foot forward) FINISHER! 20/20/20/20 CLOSE SQUATREGULAR SQUATSQUAT TO PRESSPUSH 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 LinksDon’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=15 Minute Warm Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/XTzgm-pMQ6I20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min Full Body Workout - PHA Training | Day 4 Caroline Girvan 2022-06-03 | Upper body, lower body, upper body and so on! We will welcome a longer duration between revisiting compound upper and lower body movements due to the formatting. A great way to promote being able to lift slightly heavier per exercise even though technically rest is on the shorter side. The timer will be on for supersets with the first exercise being 40 seconds, followed then by the next exercise for 30 seconds. We then have 20 seconds rest in-between each superset! We are alternating between upper body and lower body supersets so you will have come across this format during the EPIC Programs if you have completed some of those! The term is known as Peripheral Heart Action (PHA) and there are various ways of incorporating this technique into your training. I usually use it to allow for more volume due to alternating so essentially within this workout, we hit chest and triceps for 70 seconds, but we then have 3 minutes before we hit it again! I have always had a passion and interest for learning and taking research findings into consideration and applying elements into my training and daily life. I think that’s why I love variety... as nearly all formats, weights, timings, structure etc have a purpose and/or cause an adaptation. You will likely have experienced many training methods spanning the EPIC Programs and other series on this channel. For this workout, you will need some dumbbells, a mat, a chair or bench for Bulgarian lunges and a yoga block or stepper to elevate the heels for heel elevated squats. Of course, you can perform regular lunges as opposed to Bulgarian lunges or high squats as opposed to heel elevated if you prefer! Adapt this workout to suit you! Slow and steady with cardio even though not necessarily what you might always connect with the concept of cardio…there absolutely is cardio elements within lifting weights. We will finish with a flow that is the Maker, primarily an upper body but involves the entire body that will be combined with high squats to truly finish feeling worked but proud! The dumbbells I am using for your reference are 2 x 17.5kg and 2 x 10kg each. X2 2 x 17.5kgCHEST PRESSPUSH UPS STATIC LUNGEBODYWEIGHT ONLY (same side) STATIC LUNGEBODYWEIGHT ONLY (same side) X2 2 x 17.5kgRENEGADE ROWLANDMINE ROW SUITCASE SQUATGOBLET SQUAT X2 2 x 10kg SHOULDER PRESSUPRIGHT ROW BULGARIAN LUNGEBODYWEIGHT ONLY (same side) BULGARIAN LUNGEBODYWEIGHT ONLY (same side) X2 2 x 10kg ARNOLD PRESSPARTIAL LATERALS HEEL ELEVATED SQUATSBODYWEIGHT 1/2 REPS! FINISHER! 60/30/60 MAKER!HIGH SQUATSMAKER! 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 LinksDon’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=15 Minute Warm Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/hPi79mq_1rE20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min GLUTES & HAMSTRINGS Supersets Workout | Day 3 Caroline Girvan 2022-06-01 | SLOW and CONTROLLED reps throughout when using additional weight before being followed with a variety of more dynamic, change of pace, more explosive, bodyweight or partial reps! Supersets format to involve the entire lower body with a focus on the glute muscles and hamstrings!The timer will be on for 1 minute of work followed immediately with 30 seconds of a complimentary movement involving a more dynamic format that could include more explosive pace, partial reps or bodyweight only!For this workout, you will need some dumbbells (or barbell, kettlebell etc) for hip thrusts, Romanian deadlifts, sumo deadlifts and lunges.This is a slow paced workout when using the weights to ensure lifting with intent and focus as the weights you may select to use might be the higher end.I also use a chair for hip thrusts however you can also use a comfortable bench or even perform bridges where your back is on the mat! I also apply a glute band across the top of my knees.I also have a towel simply to place under my dumbbell during hip thrusts.The dumbbells I am using for your reference are 2 x 15kg. I also use 1 x 30kg at the beginning of the workout for hip thrusts and sumo squats.X230kgHIP THRUST (SLOW PACE)EXPLODE UP!X230kgSUMO DEADLIFTSUMO SQUAT JUMPS / PARTIAL REPSX22 x 15kgRDLx1 DUMBBELL 1/2 REPSX4STAGGERED RDLREAR STEP LUNGE (same foot forward)X4FOOT ELEVATED FWD LEAN LUNGEBODYWEIGHT REAR STEP!FINISHER!BRIDGE BURNOUT!SINGLE LEG BRIDGEBRIDGE 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 LinksDon’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=15 Minute Warm Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/WWu9E0terf420 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min UPPER BODY CIRCUITS & Cluster Sets Workout | Day 2 Caroline Girvan 2022-05-31 | A circuit then onto cluster sets! You know it’s going to be eventful! Chest, back, shoulders and triceps will majorly work hard today with the circuit… steady pace with every rep being the best it can.Cluster sets of short duration…with short rest also!For this workout you will essentially need some dumbbells, your mat and a chair for tricep dips. I will be using dip bars so this is an option if you like! I am using 2 x yoga blocks for push ups (so deep push ups) but this is not necessary. You can perform regular push ups or even on push up bars is great! We will begin with a circuit consisting of 5 exercises, with no specific rest in between each exercise. We will perform the circuit for 2 rounds in total! And in between each time we complete the circuit, we have 40 seconds rest.The timer will be on for the circuit 40 seconds of work per exercise.We then move to cluster sets! The timer there will be only 20 seconds each set and 20 seconds rest, with each set performed for 6 sets in total! The dumbbells I am using for your reference are 2 x 10 kg for push press and 2 x 4 kg for lateral raises. I also use 1 x 20 kg for the landmine rows!Circuit x 2 roundsDEEP PUSH UPSLANDMINE ROWPUSH PRESSDIPSCROUCH TO PUSH UPCluster sets x 6 sets per exercise 20 work20 restLANDMINE ROWTRICEP PUSH UPSDIPSLATERAL RAISE20 seconds per side, no restX2 setsPUSH PRESSSWITCH SIDE!SWITCH SIDE!SWITCH SIDE!FINISHER!20/20/20/20CHEST TO FLOOR SPRAWLCOBRA PUSH UPSCHEST TO FLOOR SPRAWLCOBRA PUSH UPSThose 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 LinksDon’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=15 Minute Warm Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/hPi79mq_1rE20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
FUEL Series 30 Min GIANT LEG DAY Workout - Dumbbells | Day 1 Caroline Girvan 2022-05-30 | FUEL Day 1… Let’s Go! Dumbbells, your mat, chair for Bulgarian lunges and lots of energy… everything you will need for FUEL Day 1!The timer will be on for a majority of the workout 30 seconds per exercise, with 4 movements performed with no specific rest! Each 4 movements together essentially form a giant set and these are not random movements rather programmed to flow from one to another with many targeting the same muscles!The dumbbells I am using for your reference are 2 x 15 kg and 2 x 12.5 kg each.2 x 15kgX3HIGH SQUATALT REAR LUNGEBODYWEIGHT ONLY!SPRAWL!X2LUNGE x2 DUMBBELLS (one side)LUNGE TO SQUAT (same side)BODYWEIGHT ONLY!LUNGE w/FOOT LIFT (same side)X2RDL (slow eccentric)1 1/2 REPSRDL TO SQUATSQUAT TO PLANK2 x 12.5kgX2BULGARIAN LUNGE x2 DUMBBELLSX1 DUMBBELL (same side)BODYWEIGHT ONLY!LUNGE HOPS / STATIC LUNGEX2CURTSEY LUNGE (one side)SWITCH SIDE!ALTERNATING CURTSEY LUNGESSKATERS!FINISHER!SQUAT TO PLANKLOW SQUAT WALKSPRAWLBODYWEIGHT 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 LinksDon’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=15 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/y87vSUoIMGUFUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
Introducing The FUEL Series | 6 Weeks / 30 Workouts FREE! Caroline Girvan 2022-05-22 | The FUEL Series is a 6 week series consisting of 5 x 30 minute workouts per week.FOCUS: Building of muscle.Increasing strength.Improving stability.Increasing muscular & cardiovascular endurance.Overall performance improvements and increased level of fitness.HOW:Weights and bodyweight.Resistance training.Multi directional movements.Moderate intensity.Short work periods, longer rest.Longer work periods, shorter rest.Higher intensity… and of course sweat & smiles!More information and 6 week calendar will be available this Friday within a YouTube Community Post and of course the awesome Facebook community: carolinegirvan.com/groups/carolinegirvanDay 1 of FUEL begins 0500am (BST UK time) 30th May 2022.Cx……………………………………………………………Website: carolinegirvan.comInstagram: instagram.com/carolinegirvan
IRON Series Finale 30 Min Arms, Abs and Core Workout | 30 Caroline Girvan 2022-05-15 | Finishing the Iron Series with my favourite workout of the series! 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! DIPSDIPS2 x 12kgTRICEP PRESSTRICEP PRESS1 x 12kgSKULLCRUSHERSSKULLCRUSHERSCRUNCHCRUNCH PULSESCRUNCHCRUNCH PULSESX ARM SIT UPHOLLOW TO V SITX ARM SIT UPHOLLOW TO V SIT‘SMALL’ TUCK TO CHESTREVERSE CRUNCH‘SMALL’ TUCK TO CHESTREVERSE CRUNCHPLANK FEET WALK OUTSAW!PLANK FEET WALK OUTSAW!2 x 8kgX BODY CURLX BODY CURLHAMMER CURLSHAMMER CURLSALTERNATING CURLSALTERNATING CURLSFINISHER!!20/20/20/20DIPSPALMS UP CURLDIPSPALMS UP CURLI 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 LinksDon’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=15 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)20 Minute Stretch and Relax: youtu.be/y87vSUoIMGUIRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
IRON Series 30 Min Final Full Body Workout - Hypertrophy | 29 Caroline Girvan 2022-05-13 | Ready to put your strength and control to the test? Slow paced, precise movements and chance to consider an increase in some movements…a solid all rounder full body resistance workout that is the PERFECT workout hitting all major muscle groups, to save to work on progressively increasing the weight you use! This is one of those workouts where reps are low, control and how you perform the reps are key and opening consideration to increasing weights if relevant… even on those lunges! The timer will be on for a majority of the workout 45 seconds per exercise with 30 seconds rest inbetween! The only variation to this is the Pullover where we perform this for 60 seconds of work, with 15 seconds rest before the RDLs!The dumbbells I am using for your reference are 2 x 20kg and 2 x 15kg each! I use the 20kg dumbbells for everything except the Shoulder Press and the RDLs where I use 15kg each! X3SHOULDER PRESSSTATIC LUNGESWITCH SIDE!X3CHEST PRESSPAUSED GOBLET SQUATX3 (60 seconds for pullover with 15 seconds rest)PULLOVER RDLFINISHER!60/60/30BULGARIAN LUNGESWITCH 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 LinksDon’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=15 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/ibq_LYl-mX420 Minute Stretch and Relax: youtu.be/y87vSUoIMGUIRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
IRON Series 30 Min Dumbbell Glute Workout - Iron Glutes | 28 Caroline Girvan 2022-05-11 | Zoning in on the glutes today with a series of exercises to promote the building of strength and muscle within the glutes, adductors, and stability with the entire hip region with sumo position deadlifts and hip thrusts.The Bulgarian lunges, due to being a unilateral movement involve balance and work improving that mobility.We begin with some simple drills for activation before moving to the compound movements! The essentially warm up the abductors, glute medius and maximus. The side lying clam is, where if applicable, prescribed for rehabilitating the glutes to help with aggravation in lower back, knee injuries or improving mobility and strength in the hips…and is knee friendly. When performing this exercise, be aware this is s small range of movement, particularly when wearing a higher resistance band so it is important to use hand infront to steady yourself and try to minimise momentum from the body. You can absolutely use a less resistant band if you prefer!The timer will be on for either supersets (60 seconds of work, followed immediately with 30 seconds of work) or trisets (30 seconds per portion)! The rest period will always be 30 seconds! It will be clear on screen throughout! For this glute focused workout, you will need a chair/bench for hip thrusts, a resistance band to place just above the knees, your mat and some weight! You can use a dumbbell, barbell or kettlebell depending on what you have access to! The dumbbell I am using for the hip thrusts is 1 x 30kg.I also use 1 x 15kg dumbbell for some forward leaning Bulgarian lunges! 60/30/30/60/30/30 restCLAM (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 PULSESX1 PULSE!HIP THRUST x5 PULSESX1 PULSE!30/30/30/30 RESTSTAGGERED THRUSTHOLD!FULL RANGE!REST (switch side)STAGGERED THRUSTHOLD!FULL RANGE!60/30/30 restFWD LEAN BULGARIAN LUNGEBODYWEIGHT 1/2 REPS!REST (switch side)FWD LEAN BULGARIAN LUNGEBODYWEIGHT 1/2 REPS!30/30/30/30 rest SINGLE LEG THRUSTHOLD!FULL RANGE!SINGLE LEG THRUSTHOLD!FULL RANGE!FINISHER!30/30/30FULL 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 LinksDon’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=15 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/WWu9E0terf420 Minute Stretch and Relax: youtu.be/y87vSUoIMGUIRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
IRON Series 30 Min Upper Body Workout - Antagonist Sets | 27 Caroline Girvan 2022-05-10 | Essentially 90 seconds before you hit the back again, and likewise with the chest however due to it being antagonist training and superset format, it’s going to challenge your entire body in ways of tension but also stability and control.Following day 26 leg day, for me this was the most demanding of the upper body days within Iron! Simple movements throughout. The back and chest supersetted together so opposing muscle groups working within the superset but still demanding a lot for the duration.The timer will be on for 60 seconds per exercise within each superset, so essentially each superset is 120 seconds in duration!The dumbbells I am using for your reference are:2 x 20kg RENEGADE ROWS1 x PULLOVERS1 x DIAMOND PRESSFINISHER - LANDMINE ROW1 x 10kgSINGLE ARM HAMMER PRESSSINGLE ARM SHOULDER PRESS2 x 4kgSINGLE ARM REAR DELT FLYESLATERAL RAISESFRONTAL RAISESWorkout:2 x 20kgALTERNATING RENEGADE ROWSPAUSE AT BOTTOM PUSH UPSALTERNATING RENEGADE ROWSPAUSE AT BOTTOM PUSH UPSALTERNATING RENEGADE ROWSPAUSE AT BOTTOM PUSH UPS1 x 20kgPULLOVERSDIAMOND PRESSPULLOVERSDIAMOND PRESSPULLOVERSDIAMOND PRESS1 x 10kgSINGLE ARM HAMMER PRESSSWITCH SIDE!SINGLE ARM SHOULDER PRESSSWITCH SIDE!2 x 4kgSINGLE ARM REAR DELT FLYSWITCH SIDE!SINGLE ARM REAR DELT FLYSWITCH SIDE!LATERAL RAISE (SLOW)FRONTAL RAISE (SLOW)LATERAL RAISE (SLOW)FRONTAL RAISE (SLOW)FINISHER!30/30LANDMINE ROWPUSH 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 LinksDon’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=15 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/tWjBnQX3if020 Minute Stretch and Relax: youtu.be/y87vSUoIMGUIRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
IRON Series 30 Min Leg Workout - Circuits & Step Ups | 26 Caroline Girvan 2022-05-09 | Ready for tension to be applied on the quads, hamstrings and glutes? Leg day let’s get ready!Goal: Perform every single rep with the best range of movement you can without losing alignment. The slower and deeper the better! The timer will be on for 60 seconds per exercise within the circuit and 30 seconds rest inbetween each exercise!We simply perform the circuit for 3 rounds in total! The dumbbells I am using for your reference are 1 x 30kg for the Sumo Deadlift Squats and 2 x 15kg dumbbells for everything else!ROUND 1SUMO DEADLIFT SQUATLUNGE HOLD (rise on beep every 10 seconds)SWITCH SIDE!ALTERNATING REAR LUNGERDLSTEP UP (one side)SWITCH SIDE!ROUND 2!SUMO DEADLIFT SQUATLUNGE HOLD (rise on beep every 10 seconds)SWITCH SIDE!ALTERNATING REAR LUNGESTEP UP (one side)SWITCH SIDE!RDLROUND 3!SUMO DEADLIFT SQUATLUNGE HOLD (rise on beep every 10 seconds)STEP UP (same foot forward)LUNGE HOLD (switch side)STEP UP (same foot forward)ALTERNATING REAR LUNGERDLFINISHER!30/30/30/30/30SUMO DEADLIFT HOLD!FULL RANGE w/ DUMBBELLBODYWEIGHT HOLD!FULL RANGE w/ DUMBBELLBODYWEIGHT 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 LinksDon’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=15 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/YEGHVqDpMpk20 Minute Stretch and Relax: youtu.be/y87vSUoIMGUIRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
IRON Series 30 Min Superset Dumbbell Shoulder Workout | 25 Caroline Girvan 2022-05-08 | Supersets… and a staple! You are guaranteed a solid, all round delt workout within 30 minutes with the focus on slow and controlled movements… no rushing the movements and no jarring of lifts! All you will need for this workout are your dumbbells! The dumbbells I am using for your reference are 2 x 10kg for the staple and everything else will be 2 x 4kg!I will be sitting during the Arnold Presses only however you can absolutely stand! The timer will be on for a majority of the movements 45 seconds of work, followed immediately with another movement 45 seconds of work… so supersets!We will simply perform each superset for 2 sets in total before 30 seconds rest before moving to the staple which is Arnold Press.STAPLE 60 seconds ARNOLD PRESS4kgREAR DELT FLYESHAMMER RAISEREAR DELT FLYESHAMMER RAISESTAPLE 60 seconds ARNOLD PRESS90° BEND AT ELBOW LATERAL RAISEALTERNATING!90° BEND AT ELBOW LATERAL RAISEALTERNATING!STAPLE 60 seconds ARNOLD PRESSREAR DELT ROWUPRIGHT ROWREAR DELT ROWUPRIGHT ROWSTAPLE 60 seconds ARNOLD PRESSARC FRONTAL RAISEALTERNATING!STAPLE 60 seconds ARNOLD PRESSLATERAL RAISESPARTIAL LATERAL RAISES!STAPLE 60 seconds ARNOLD PRESSFINISHER!30/30/30‘PARTIAL’ REAR DELT FLYSPARTIAL LATERAL RAISESPARTIAL 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 LinksDon’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=15 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/Cvchap5oZSE20 Minute Stretch and Relax: youtu.be/y87vSUoIMGUIRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
IRON Series 30 Min Full Body Circuits Workout - Dumbbells | 24 Caroline Girvan 2022-05-06 | Circuits, sweat, serious intensity… let’s go! We simply have 5 supersets in the circuit and we simply perform this for 3 rounds! This might actually be the quickest in regards time passing! Within no time we reach the last round of circuit! The timer will be on for each superset for 90 seconds in total, with 60 seconds being the first exercise, followed straight away with 30 seconds of a ‘complimentary’ exercise! With this workout, you can absolutely use heavier dumbbells for the first exercise within the superset then drop weight for the 30 seconds exercise so for example squats you could pick a heavier weight, then drop weight for the squat to press! It’s completely up to you! I used the same dumbbells throughout and it was very demanding! All you will need for this workout is your mat and dumbbells! The dumbbells I am using for your reference are 2 x 10kg each! HIGH SQUATSSQUAT TO PRESSBENT OVER ROWMAKER!RDLsRDL TO HIGH SQUATSHOULDER PRESSCLEAN TO PRESSFORWARD STEP ALTERNATING LUNGESREAR STEP ALTERNATING LUNGESFINISHER!30/30….ABS MINI CIRCUIT!TOE REACHLEG LOWERTOE REACH TO LEG LOWERTOE REACHLEG LOWERTOE REACH TO LEG LOWERAbsolutely LOVED today!! My entire body was alive!! Smash it!👊🏼🤩Cx……………………………………………………………Useful LinksDon’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=15 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/r7gKGvjfyHg20 Minute Stretch and Relax: youtu.be/y87vSUoIMGUIRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
IRON Series 30 Min Superset Glutes and Hamstrings Workout | 23 Caroline Girvan 2022-05-04 | Supersets today!! I hope you are ready to set your hamstrings and glutes alight! Primarily compound movements with some bodyweight towards the end, we will place demand on the hamstrings, glutes and core throughout to warrant the body to build muscle in the lower body. Supersets, so no specific rest inbetween each set but as always, take those extra seconds to ensure you feel safe, stable and proper alignment before you lift/lower. The dumbbells I am using for your reference is 1 x 30kg dumbbell. I also use 2 x 15kg dumbbells for the RDLs.Aside from your weights, you will need a mat and a chair for hip thrusts. I also use a glute band (fabric with high resistance) placed just above my knees!The timer will be on for 45 seconds per exercise with the superset with then 30 seconds rest inbetween each superset!X330kgRDL (SLOW ECCENTRIC)SUMO DEADLIFT (SLOW ECCENTRIC)X3SLOW BANDED HIP THRUSTFASTER PACE!X3SLOW HIP THRUSTHAMSTRING THRUSTX3GLUTE BRIDGEHAMSTRING BRIDGEBODYWEIGHT SINGLE LEG BRIDGESAME 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 LinksDon’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=15 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/NPVIiAvi1hM20 Minute Stretch and Relax: youtu.be/y87vSUoIMGUIRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
IRON Series 30 Min Upper Body Chest and Back Workout | 22 Caroline Girvan 2022-05-03 | No frills. Straight to the point! Although back and chest, the arms, shoulders and core are challenged! Push and pull movements in different planes, some unilateral and others bodyweight towards the end… let’s build some upper body muscle!The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween each set.All you will need for this workout is your mat and some dumbbells! I am using a chair for the Bent Over Rows, however this is completely optimal as you can perform the rows with non working hand on that thigh as I normally do! Another option is to place non working hand on a stable chair/bench and keep both feet on the floor! The dumbbells I am using for your reference are 2 x 20kg. I also use 2 x 10kg dumbbells for the flyes and the finisher! 2 x 20kgCHEST PRESSCHEST PRESS2 x 10kgFLYESFLYESFLYES1 x 20kgSINGLE ARM ROWSWITCH SIDE!SWITCH SIDE!SWITCH SIDE!1 x 20kgPULLOVERSPULLOVERSPULLOVERS1 x 20kgMOMENTUM ROWSWITCH SIDE!SWITCH SIDE!SWITCH SIDE!PUSH UPS2 x 10kgSUPINE DOUBLE ROWPUSH UPS2 x 10kgSUPINE DOUBLE ROWFINISHER!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 LinksDon’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=15 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/5bgVXyP0IIM20 Minute Stretch and Relax: youtu.be/y87vSUoIMGUIRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
IRON Series 30 Min Dumbbell Leg Day Workout - Stepups | 21 Caroline Girvan 2022-05-02 | Here we go! It’s Leg day! A combination of added resistance and some bodyweight to help build muscle and strength in the lower body!The timer will be on for most of the workout 60 seconds per exercise! Even within each superset, the timer will be 60 seconds per exercise! We will then have 30 seconds rest inbetween each superset!2 x 15kgHEEL ELEVATED SQUATS HEEL ELEVATED SQUATS HEEL ELEVATED SQUATSSTATIC LUNGESLOW 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 15kgLATERAL LUNGESIDE STEPUPS (same foot forward)LATERAL LUNGE (switch side)SIDE STEP UP (same foot forward)FORWARD LEAN LUNGELEAN FWD STEP UP (same foot forward)FORWARD LEAN LUNGE (switch)LEAN FWD STEP UP (same foot forward)SINGLE LEG CALF RAISEHOLD!FULL RANGE!SWITCH SIDE FULL RANGE!HOLD!FULL RANGE!SWITCH SIDE BODYWEIGHT ONLY!SWITCH SIDE!FINISHER!30/30/60HEEL ELEVATED SQUATS x2 DUMBBELLSX1 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 LinksDon’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=15 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/70Zd9yBQQig20 Minute Stretch and Relax: youtu.be/y87vSUoIMGUIRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
IRON Series 30 Min Superset Arms, Abs and Core Workout | 20 Caroline Girvan 2022-05-01 | The dumbbells I am using for your reference are 2 x 12.5kg and 2 x 8kg each! The timer will be on for superset format through with slightly different times per muscle group ie. Biceps, triceps and core etc45/45/30 rest2 x 12.5kgDIAMOND PRESSTRICEP PRESS2 x 8kgSKULLCRUSHERS x2 DUMBBELLSSHOULDER CRUSHERS1 x 12.5kgSKULLCRUSHERS x1 DUMBBELLOVERHEAD TRICEP EXTENSION50/50/20 restPLANK HIP TWISTHIPS UP & DOWNSINGLE ARM PLANK LADDERSWITCH ARM!SIDE PLANK LIFTHOLD (same side)SIDE PLANK LIFT (switch side)HOLD (same side)55/55/10LEG LOWERREVERSE CRUNCHARC CRUNCH (CLOCKWISE)ANTI CLOCKWISE!TOE TAP TO EXTENSIONSMALL TUCK TO EXTENSION45/45/302 x 8kgPALMS UP HOLD!PALMS UP CURL!WIDE CURLSALTERNATING!HAMMER CURL HOLD!HAMMER CURL!CROSS BODY CURL!ALTERNATING CURLS!FINISHER!60/60DEADSTOP TRICEP PUSH UPSx1 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 LinksDon’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=15 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/p9GPq3g5IDQ20 Minute Stretch and Relax: youtu.be/y87vSUoIMGUIRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
IRON Series 30 Min Muscle Building Full Body Workout | 19 Caroline Girvan 2022-04-29 | Compound movements all formatted in a way to keep intensity at a high level through a variety of exercises all targeting the same muscle groups… chest press & push ups, goblet squat followed by partial range variation! The finisher will combine many of the movements you have already performed within this workout, all combined in a flow sequence! Intensity, variety, repetition and load… combined to work you for the next 30 minutes! 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 20kgCHEST PRESSCHEST PRESSPUSH UPS2 x 20kgSTATIC LUNGESWITCH SIDE!1 x 15kgREAR STEP FWD LEAN LUNGESWITCH SIDE!1 x 20kgPULLOVERSPULLOVERS2 x 15kgBENT OVER ROW1 x 20kgPAUSED GOBLET SQUATPAUSED GOBLET SQUAT1 1/2 REP GOBLET SQUAT10kg SHOULDER PRESSSHOULDER PRESSPUSH PRESS2 x 15kgRDL (SLOW ECCENTRIC)RDL (SLOW ECCENTRIC)1 1/2 REP RDLFINISHER!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 LinksDon’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=15 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/Cvchap5oZSE20 Minute Stretch and Relax: youtu.be/y87vSUoIMGUIRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
IRON Series 30 Min Dumbbell Glute Workout - Supersets | 18 Caroline Girvan 2022-04-27 | A 30 minute glute workout hitting the entire glutes using different movement patterns, weight for resistance and supersets for heightened intensity! The timer will be on for 45 seconds per exercise within the superset so 90 seconds in total then 30 seconds rest inbetween!The dumbbells I am using for your reference are 1 x 30kg (hip thrusts & sumo squat deadlifts) and 2 x 15kg dumbbells for lunges! For this workout you will ultimately need a weight such as dumbbells, kettlebells or barbell. You will also need your mat and a glute band!I am using a chair for hip thrusts, although alternatively you can perform bridges on the mat!I am also using a yoga block to elevate my front foot during lunges though again, this is not necessary as you can simply perform the lunges with both feet on the floor! 90 secondsWARM UP WALKS!45/45/30 rest30kgSUMO SQUAT DEADLIFTBODYWEIGHT 1/2 REPS30kgBANDED HIP THRUST ‘SLOW’HOLD!30kg HIP THRUST PULSES!FULL RANGE!15kgELEVATED LUNGE x2 DUMBBELLSBODYWEIGHT FWD LEAN HAND TAP!15kgX1 DUMBBELL REAR STEP LUNGEBODYWEIGHT ONLY!BAND ONLY HIP THRUSTHOLD (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 LinksDon’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=15 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/WWu9E0terf420 Minute Stretch and Relax: youtu.be/y87vSUoIMGUIRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
IRON Series 30 Min Complete Upper Body Workout | 17 Caroline Girvan 2022-04-26 | A complete upper body muscle building workout in 30 minutes! And this is far from rising through the reps… the slower the better. Rep ranges will be anywhere between 8-15 approximately per set depending on the weight you are using and also how you like to train. Shoulders, back and chest are the muscle groups under load with the triceps also challenged throughout today! The dumbbells I am using for your reference are 2 x 20kg, 2 x 10kg and 2 x 4kg.Aside from dumbbells you will need your mat and for dips either a chair or dip bars!Alternatively for the dips, you can change it up! Here are some alternatives for the dips if you prefer a different way of hitting those triceps!TRICEP PUSH UPSTRICEP PRESSSKULLCRUSHERSAbsolutely 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! 20kgCHEST PRESSCHEST PRESSSTAPLE: DIPS (CHAIR OR BARS)20kgPULLOVERSPULLOVERSSTAPLE: DIPS (CHAIR OR BARS)1 x 20kgDIAMOND PRESSDIAMOND PRESSSTAPLE: DIPS (CHAIR OR BARS) 20kgLANDMINE ROW (BRIEF PAUSE AT TOP)LANDMINE ROW (BRIEF PAUSE AT TOP)STAPLE: DIPS (CHAIR OR BARS)10kgARNOLD PRESSARNOLD PRESSSTAPLE: DIPS (CHAIR OR BARS)4kgLATERAL TO FRONTAL ARCSLATERAL TO FRONTAL ARCSSTAPLE: DIPS (CHAIR OR BARS)4kgPARTIAL REAR DELT FLYESPARTIAL REAR DELT FLYESSTAPLE: DIPS (CHAIR OR BARS)FINISHER!1 minuteAROUND 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 LinksDon’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=15 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/WomhbEXCYfQ20 Minute Stretch and Relax: youtu.be/y87vSUoIMGUIRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
IRON Series 30 Min Hamstrings Workout - Hip Extension & Flexion | 16 Caroline Girvan 2022-04-25 | Hamstrings it is! A combination of hip flexion and extension to put load on our hamstrings using dumbbells. Although structured time for work and rest, the timer is only a guide. Never any need to feel rushed into position or to perform that first rep. The slower the better today. A lot of time under tension and this will really require you to be ‘present’ with each lift.Here are just some simple cues to think about during the Romanian Deadlifts that I find useful: • knees ‘soft’ throughout • No need to lower weight past knees • Neutral spine (slight arch to back is fine!) • Braced core • Don’t hold breath • Neck elongated and inline with spine as best you can • Weight close to body the entire time • Ease into those first few reps in particular • During isometrics at bottom if a slight pause, think about hips up and back even more, open chest even more and try to relax breath!The dumbbells I am using for your reference are 2 x 17.5kg each. I will also be using 1 x 30kg for the Hamstring thrusts and 1 x 12.5kg for the balancing staggered RDL.Aside from dumbbells, you will need a chair or bench for Hamstring thrusts! Every set will be different so technically no repeat! However of course if movement is on one side such as Staggered RDLs, the next set will be the opposite side!The timer will be on for the workout 60 seconds per exercise with 30 seconds rest inbetween each set!15kgSLOW ECCENTRIC RDLPAUSED RDLNORMAL TEMPO RDLSLOW ECCENTRIC STAGGERED RDL SWITCH SIDE!1 1/2 REP STAGGERED RDL SWITCH SIDE!STAG RDL TO LUNGESWITCH SIDE!12.5kgBALANCE RDLSWITCH SIDE!HAMSTRING THRUST ‘SLOW’HOLD!FULL RANGE - HOLD - FULL RANGE 20/20/20X1 LEG HAMSTRING THRUSTSWITCH SIDE!FULL RANGE - HOLD - FULL RANGE 30/15/15SWITCH SIDE!FINISHER!17.5kgRDL x2 DUMBBELLSRDL 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……………………………………………………………Useful LinksDon’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=15 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)Today’s Optional Add-on Workout: youtu.be/k8_EmzD1trk20 Minute Stretch and Relax: youtu.be/y87vSUoIMGUIRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdfMy Website: carolinegirvan.comCaroline Girvan Community: facebook.com/groups/carolinegirvanInstagram: instagram.com/carolinegirvanBusiness Enquiries Email: info@carolinegirvan.comAb Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJioHIIT 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.
