Videos

FUEL Series 30 Min Dumbbell LEG DAY COMPLEX Workout | Day 26

Complexes! Dumbbells! Leg day! A recipe for a solid sweaty session using slow and precise movements to work the quads, hamstrings and glutes plus some cardio for conditioning!

The timer will be on for each complex for 2 minutes so quite short duration of complexes! We have 15 seconds rest post each complex before we go into a simple staple of sprawl to alternating rear lunge for 30 seconds! We have 30 seconds to rest before the next complex!

It will all be clear on-screen the reps per exercise throughout the entire complex!

The dumbbells I am using throughout for your reference are 2 x 15kg each! Aside from dumbbells, I am also using a Plyo box but you can also use a stepper or very stable chair. All of the step ups are bodyweight only so you can use your hands to steady them if you place them near a wall!

Alternatively, if you prefer to not perform step ups, you can perform forward-stepping or rear stepping lunges absolutely!

STAPLE
15 seconds after each complex!
30 seconds duration, then 30 seconds before the next complex!
SPRAWL TO ALTERNATING REAR LUNGE!


HIGH SQUATS x10
ALTERNATING REAR LUNGES x10

STATIC LUNGE x10
HAND TAP TO KNEE DRIVE LUNGE x10
All same foot forward!

STATIC LUNGE x10
HAND TAP TO KNEE DRIVE LUNGE x10
All same foot forward!

RDL x10
ALTERNATING STEP UPS x20

GOBLET SQUAT x10
HAND TO FLOOR SQUATS/JUMPS x10

LATERAL LUNGE x10
SIDE STEP UP x10
All on same side!

LATERAL LUNGE x10
SIDE STEP UP x10
All on same side!

REAR STEP LUNGE x10
‘MOMENTUM’ STEP UPS x10
All same foot forward!

REAR STEP LUNGE x10
‘MOMENTUM’ STEP UPS x10
All same foot forward!

FINISHER!

60/60/15

SQUAT-REAR LUNGE-SQUAT-REAR LUNGE
BODYWEIGHT ONLY!
HAND TO FLOOR SQUATS/JUMPS

Wow! My entire lower body was challenged big time today!!

And what better way to kick off week 6!

Have a great session everyone… you’ll be so happy you did it!

👊🏼🤩

Cx

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Useful Links

Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

5 Minute Warm-Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/1WIah0t1Bzw
20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU

FUEL Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: https://carolinegirvan.com/fuel-calendar-col.pdf
My Website: https://carolinegirvan.com
Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
Instagram: https://instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com

Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

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Disclaimer: If you are new to exercise or 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

It’s all about the slow eccentric (controlling the negative portion), followed by a faster, almost explosive tempo on the concentric (lifting portion)!

The timer will be on for the majority of the workout 40 seconds of work with 20 seconds of rest in between each set!

The dumbbells I am using for your reference are 2 x 15kg for the chest at the beginning. I then use 2 x 8kg and 2 x 4kg for the shoulders and triceps
I also use 1 x 8kg for the finisher sets!

On-screen during the rest period it will clearly say what weight I am using if I have changed it since the last set! It is also detailed below just for your reference!

2 x 15kg
‘SLOW ECCENTRIC’ CHEST PRESS
‘SLOW ECCENTRIC’ CHEST PRESS
REP IT OUT!

STAPLE
WALK OUT TO TRICEP PUSH UP

SLOW ECCENTRIC’ DIAMOND PRESS
‘SLOW ECCENTRIC’ DIAMOND PRESS
REP IT OUT x1 DUMBBELL!

STAPLE
WALK OUT TO TRICEP PUSH UP

1 x 8kg
50/10
SLOW ECCENTRIC’ X1 SHOULDER PRESS
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

PUSH PRESS

STAPLE
WALK OUT TO TRICEP PUSH UP

SLOW ECCENTRIC FRONTAL RAISE

SLOW ECCENTRIC FRONTAL RAISE

‘FASTER’ PACE!

STAPLE
WALK OUT TO TRICEP PUSH UP

2 x 4kg
SLOW ECCENTRIC REAR DELT FLY

SLOW ECCENTRIC LATERAL RAISE

SLOW ECCENTRIC REAR DELT FLY

SLOW ECCENTRIC LATERAL RAISE

PARTIAL REAR DELT FLY
PARTIALS LATERAL RAISES

STAPLE
WALK OUT TO TRICEP PUSH UP

BODYWEIGHT DIPS (SLOW LOWER)

BODYWEIGHT DIPS (SLOW LOWER)

COBRA PUSH UPS

FINISHER!

8kg

40/20…
SPRAWL
STANDING DIAMOND PRESS
SPRAWL
FIGURE 8!
SPRAWL
DRIVE THE CAR!

You will appreciate the dynamics involved within the staple and an opportunity to not only perform bodyweight but also increase the heart rate that bit more!

Overall this workout is a hypertrophy workout with the focus on increasing time under tension during the eccentric (lowering) phase to promote increased strength, stability, control of joints and stronger connecting tissues…. all with a dynamic staple in between!

Cx

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Useful Links

Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

5 Minute Warm-Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/fX0ltj1fV3E
20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU

FUEL Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: https://carolinegirvan.com/fuel-calendar-col.pdf
My Website: https://carolinegirvan.com
Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
Instagram: https://instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com

Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

……………………………………………………………

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

No repeat but as always, this doesn’t mean random movements ‘thrown together’… these exercises are programmed to provide intensity to a group of muscles but rest to that area at other times… even though no repeat, it will consist of repetitional reps towards those muscles!

For this workout, you will need some dumbbells, your mat, a chair for Bulgarian lunges and a stepper/yoga block/wedge for heel elevated squats. I also use 2 yoga blocks for deeper push ups but you can absolutely perform regular push ups or use push-up bars to deepen the range if you like!

The dumbbells I am using for your reference are 2 x 10kg!
The timer will be on for a majority of the work 45 seconds of work with 15 seconds of rest! However, when we are on the mat for the abs specific, the timer will be 60 seconds per exercise with no specific rest in between!

PRESS
SQUAT TO PRESS
CLEAN TO SQUAT TO PRESS
CLEAN TO SQUAT
SQUAT
WALL SIT MARCH
DIAMOND PRESS
FLYES
PALMS FACING PRESS

ABS (60 seconds, no rest)
LEG LOWER
ALTERNATING LEG LOWER
SMALL TUCK
CRUNCH
STRAIGHT LEG REVERSE CRUNCH
TUCK TO EXTENSION

BULGARIAN LUNGE x2 DUMBBELLS
SWITCH SIDE!
DECLINE PUSH UPS
FWD LEAN BULGARIAN LUNGE x1 DB
SWITCH SIDE!
DIPS
BULGARIAN LUNGE BODYWEIGHT
SWITCH SIDE!
DEEP PUSH UPS
SUPINE ROW
ELEVATE HEEL SQUATS
WALL SIT x1 DB
BODYWEIGHT ONLY ELEVATE SQUAT
CALF RAISE WALL SIT
ELEVATE SQUAT
WALL SIT

FINISHER!
45/15/45/15/60

HOVER TO DOWN DOG
PLANK TO TUCK
TRICEP PUSH UPS
PLANK TO TUCK
SPRAWLS!

The finisher really highlighted just how hard we worked our ENTIRE body!!

No repeat… No let up!

Let’s do this! 👊🏼🤩

Cx

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Useful Links

Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

5 Minute Warm-Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/a-V4Or5xyis
20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU

FUEL Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: https://carolinegirvan.com/fuel-calendar-col.pdf
My Website: https://carolinegirvan.com
Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
Instagram: https://instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com

Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

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Disclaimer: If you are new to exercise or 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 Finale 30 Min NO REPEAT Dumbbell HIIT Workout | Day 30

Here we go! 40 exercises, 30 seconds of work, 15 seconds of rest… I’ve got my 2 x 6kgs ready to rock day 30!

No repeat, so mentally, you know we are only doing each movement once!

The timer will be on for the majority of the workout, 30 seconds of work, with 15 seconds of rest!

However, we have some time on the mat for abs and core work, so the timer there will be 45 seconds with no specific rest in between!

The dumbbells I am using for your reference are 2 x 6kg throughout!

UNEVEN SQUAT TO PRESS
SAME SIDE SNATCH!
UNEVEN SQUAT TO PRESS
SAME SIDE SNATCH!
SQUAT TO CURTSEY
SWITCH SIDE!
LUNGE TO CURTSEY
SWITCH SIDE!
PLANK TO SIDE PLANK
SWITCH SIDE!
RENEGADE ROW TO TUCK
TUCK TO CURL
TUCK TO CURL TO SQUAT
HIGH SQUATS
MAKER
REAR LUNGES
ALTERNATING ROWS
ALTERNATING FWD LUNGES
SUPINE ROW
ALTERNATING CURTSEY LUNGES
SQUAT TO PRESS
CLEAN TO SQUAT TO PRESS
CLEAN TO PRESS
PUSH PRESS
CLEAN
45/45…
RUSSIAN TWIST
SIT UP TO RUSSIAN TWIST
DOUBLE DEADBUG
STRAIGHT LEG DEADBUG
TOE REACH TO LOWER
TOE REACH

SQUAT TO ALT ROTATE PRESS
STAGG SQUAT TO ARNOLD PRESS
SWITCH SIDE!
X1 ARM PUSH PRESS (switch side)
SWITCH SIDE!
CHEST TO FLOOR TO DEADLIFT
X1 DB BURPEE (one side)
SWITCH SIDE!
X2 DUMBBELL BURPEE

FINISHER!

60 SECONDS CHEST TO FLOOR BURPEES!

This entire series, and every series/program I have completed with you, I genuinely have had fun during every single session!

I never once thought, ‘I wish I hadn’t done that workout!’ Finishing every session is always so worth the hard work!

Six weeks, countless sprawls and very rewarding moments stretching on the mat after!

Fuel has been exactly as I hoped…variety in every way yet structured to improve overall performance.

Fuel, for me, has been one of the most fun yet demanding series so far… or is it part of that maybe because I progressively can push myself that bit more, mentally having the confidence?

Many ask which program/series is the most challenging? I would say the answer ‘depends!’

Suppose you are used to lifting in a more ‘traditional’ format. In that case, you might prefer Iron due to the familiarity and having little experience with burpees, so Fuel might not be your preference… and may feel more mentally or physically challenging for that reason!

Likewise, you might love the feeling of that once-weekly HIIT workout where your heart is spiked, bringing its benefits, and so the EPIC programs where HIIT is only once per week in a specific session might be your favourite!

Either way, I hope Fuel was as fun for you as it has been for me. And you know you are in the zone, and training hard when dropping the dumbbells to go into burpees is a relief! 😆

Thank you for reading this, thank you for your support and thank you for joining me.

I hope whatever you decide to do next brings you excitement, continued progress and plenty of those moments of pure pride at what you have accomplished!

Cx

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All my FREE Workout Programs: https://www.carolinegirvan.com/free-programs

5 Minute Warm-Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout)
20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU

Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
Instagram: https://instagram.com/carolinegirvan

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Disclaimer: If you are new to exercise or are planning on beginning a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.


Caroline Girvan Q&A | Training Tips and Mindset

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 https://facebook.com/groups/carolinegirvan and those I have received over the years during my time as a one-on-one personal trainer.

00:00 - Introduction
00:26 - I want to 'tone' but not get bulky?
01:35 - Higher reps or lower reps?
02:51 - Cardio compared to lifting?
05:39 - Is it normal to feel aggravation in the lower back during some movements?
06:08 - Is it ok to perform a movement slightly different from someone else?
08:24 - Fed or fasted cardio?
09:19 - Training during perimenopause and menopause?
10:47 - Am I progressively overloading my muscles during these workouts?
13:21 - I can't seem to perform a movement 'perfectly’?
15:36 - Should I do HIIT even if I don't like it?
16:44 - Is tracking necessary?
20:43 - Should I take a pre-workout before training?
20:58 - When is the best time to eat?
22:01 - Can sleep affect hunger?
22:40 - How much protein should I eat per day?
23:03 - Why hasn't my weight on the scale gone down, but my clothes feel looser in places?
24:15 - Are scales a useful tool to measure progress?
27:17 - What is the best diet? Optimal diet? Best exercise?
29:53 - Won't eating after 6 pm lead to weight gain?
30:10 - How do you keep motivated?
31:36 - What is the best tip you could give?

The more I have learnt over the years, the more I realise we have yet so much more to learn.

There are many layers to what is considered ‘optimal’ wellness as it is a balance of different dimensions, not just physical but also emotionally, socially, our environment and learning. The word balance is often cited yet this refers to a balance that is best for you as an individual. We all have different passions, goals, beliefs, priorities, personalities and I believe it is important to not become overly influenced by what is right for others as it might not be what you truly want, need or will find rewarding.

Having fun with your training and movement whether you have a goal of growing your shoulders, building a more v taper, more muscle in your glutes, sub 4 hour marathon target or PB on your barbell squat is so rewarding but remembering that progression is not linear day on day or week on week will allow you to celebrate those small wins that all add up!

A place to begin is the fundamentals! And it can be challenging when there are much conflicting information and bold statements everywhere.

Some of the discussion is quite general whilst other topics may not be as relevant to you or of less interest as other parts of the discussion.

But I hope this Q and A simply opens thinking relating to some topics and something you could elaborate on upon reflection.

Studies are always ongoing, and the incredible researchers not only ask the questions with research proposals but plan, conduct, collect, monitor, organise, record, analyse and interpret the findings to generate new knowledge to enhance society. And I love learning something new from them every day!

I hope you enjoy this Q & A and perhaps find some information useful to you.

Cx

References

Alan Albert Aragon & Brad Jon Schoenfeld (2013) Nutrient timing revisited:
is there a post-exercise anabolic window?

High load vs low load for hypertrophy
https://pubmed.ncbi.nlm.nih.gov/25853914/

Effect of physical activity on menopause and mental wellbeing
https://journals.lww.com/menopausejournal/Fulltext/2020/04000/The_role_of_physical_activity_in_the_link_between.6.aspx

Mayoclinic Menopause advice
https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/fitness-tips-for-menopause/art-20044602

Body composition changes assoc. fasted versus non-fasted aerobic exercise
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/

Walking for Health NHS
https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/walking-for-health/

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Disclaimer

If you are new to exercise or are planning on beginning a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not an alternative to seeking professional medical or nutritional advice or suggested treatment. Performing any exercise or programme is solely at your own risk.


20 MIN Dumbbell Full Body Workout - Compound Movements | NO REPEAT

A perfect no repeat full body workout involves compound movements that affect many muscles within each rep!

Quads, hamstrings, glutes, shoulders, back and chest will be placed under load in this session. The biceps & triceps, core and abdominal muscles are all required to assist in performing these movements.

All you will need for this workout is some weights and your mat!

The dumbbells I am using for your reference are 2 x 15kg each for most of the workout. Towards the end, I will also use 2 x 7.5kg dumbbells for the shoulders and abs portion!

The timer will be on for 40 seconds per exercise, followed by 20 seconds of rest for most of this session. However, the abs & core specific at the end is simply 60 seconds in duration, each with no clear rest in between the two last exercises.

2 x 15kg

SINGLE ARM BENT OVER ROW

SWITCH SIDE!

FRONT RACK SQUAT

CHEST PRESS

STATIC LUNGE (one side)

SWITCH SIDE!

RENEGADE ROW

ALTERNATING REAR LUNGES

PULLOVER

RDL

PUSH UPS

1 x 15kg
CLOSE STANCE SQUAT

2 x 7.5kg
SHOULDER PRESS

REAR STEP FWD LEAN LUNGE (one side)

SWITCH SIDE!

2 x 7.5kg
LAT SWEEPS

1 x 15kg
GOBLET SQUAT

2 x 7.5kg
UPRIGHT ROW

60/no rest
2 x 7.5kg
ALTERNATING DEADBUG

60
1 x 7.5kg
TOE REACH TO LEG LOWER

This is a great, shorter duration and efficient session to work all the major muscle groups in the body to promote muscle building.

Perfect for regularly returning when you have 20 minutes and want a solid full body session.

I hope you treat each set with intensity and intention…and you’ll have a super session!

Cx