Videos

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 LIFT
SMOOTH PULSES
EXPLOSIVE LIFT

HIP THRUST (60/20 rest)

HOLD EVERY 10 SECONDS

HAMSTRING THRUST (30/30/30/20 rest)

EXPLOSIVE LIFT
SMOOTH PULSES
EXPLOSIVE LIFT

HAMSTRING THRUST (60/30 rest)

HOLD EVERY 10 SECONDS

RDL (60/20)

BULGARIAN LUNGE (30/30/30/20 rest)

LUNGE
X1 SLOW LUNGE
LUNGE

FWD LEAN REAR LUNGES (60/20 rest)

BULGARIAN LUNGE (30/30/30/20 rest)

LUNGE
X1 SLOW LUNGE
LUNGE

FWD LEAN REAR LUNGES (60/30rest)

FINISHER!

30/60/30

PARTIAL SUMO DEADLIFT SQUATS
SUMO SQUAT TO PLANK
PARTIAL SUMO DEADLIFT SQUATS

This was AWESOME!! This workout really made my glutes and hamstrings work hard!

Have a great session everyone, and don’t forget to use that band! Try to ‘stretch’ it throughout!

Cx

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Useful Links

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

5 Minute Warm-Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/NPVIiAvi1hM
20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU

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

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

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Disclaimer: If you are new to exercise or 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.

Bodyweight only! And boy, is this a sweaty session!!

Short intervals combined with slightly longer durations! And exercises grouped together to compliment each one!

All you need is your mat, bottle of water, a towel and a lot of energy ready to burn!

The timer will be on for 20 seconds of work per exercise, and we will perform each one for four sets in total! We then have 10 seconds of rest before moving to a longer set of 60 seconds before we have 20 seconds of rest!

X4
ALTERNATING KICK THRU

X4
PLANK TO SHOULDER TAP TO TUCK

60 second set
ALTERNATING KICK THRU BURPEE

X4
ALTERNATING MARCH

X4
RAINBOW KICK

60 second set
SPRAWL TO ALTERNATING KICK

CROSS BODY MOUNTAIN CLIMBERS

PLANK TO ALT TOE TAP

60 second set
X10 MOUNTAIN CLIMBER TO CROUCH JUMP

X4
HOT FEET

X4
HOT HANDS

60 second set
HOT FEET (sprawl on beep every 10 sec)

X4
TUCK TO STAR

X4
REVERSE CRAB HAND TO FOOT

60 second set
SPRAWL TO X2 TUCKS

X4
FWD LEAN REVERSE LUNGES

X4
1/2 BURPEES

FINISHER!
CHEST TO FLOOR BURPEES!

😅

What a session!!! I absolutely loved every part of this!! Especially as it’s been a while since not holding dumbbells!

The sweat was serious!

I loved this format, combining the short with the longer intervals!

I hope you love this workout as much as I genuinely did! Lying on the mat at the end was the best feeling!

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/3O66a3rqOjo
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.

Slow, fast, slow, fast… here we go! Glutes and hamstrings will be working using various techniques!

All of the staple compound movements including hip thrusts, sumo squat deadlifts and RDLs, plus some more plyometric movements to increase the heart rate too!

The staple is a combination of dynamic, static and explosive to hit the glutes, hamstrings and cardiovascular system!

Working on the lengthening of the hamstrings using RDLs and shortening of the hamstrings using hamstring lifts!

The timer will be on for a range of different durations ranging from a single set, supersets being 30/30, trisets being 30/30/30! The rest period each time will be 30 seconds.

We have a staple in this session, and it is a sumo squat sumo (or explosive drive-up sumo squat if you prefer no jumping) for 30 seconds, then into a sumo squat deadlift hold for 30 seconds using a weight before we return for another 30 seconds to those jumps/explosive sumos! The staple will appear four times in total!

The dumbbells I am using for your reference are 2 x 15kg for the RDLs and 1 x 30kg for everything else!

X3
30/30/30
HIP THRUST SLOW - HOLD - SLOW

STAPLE
30/30/30
SUMO JUMP - DB HOLD - JUMP*

X3
60 each
RDL SLOW ECCENTRIC
RDL PAUSE AT BOTTOM
NORMAL PACED RDL

STAPLE
SUMO JUMP - DB HOLD - JUMP*

WEIGHTED HAMSTRING LIFT
HOLD!
LIFT!
HOLD!
LIFT!
HOLD!

STAPLE
SUMO JUMP - DB HOLD - JUMP*

SINGLE LEG HIP THRUST
HOLD!
SLOW!
SWITCH!
HOLD!
SLOW!

STAPLE
SUMO JUMP - DB HOLD - JUMP*

X1 LEG HAMSTRING LIFT
HOLD!
SWITCH SIDE!
HOLD!
SWITCH!
PULSES!
SWITCH!
PULSES!

FINISHER!

30/30/30…

HIP THRUST FASTER PACE
‘SLOW’
BANDED ONLY FASTER PACE
‘SLOW’
BANDED SQUATS
ALTERNATING SIDE STEPS!

You know by the staple this session is going to be extremely challenging but very rewarding!

Prepare for the glutes and hamstrings to be worked hard!

Cx

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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/TeNg1oTvlVM
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.

Ready for the sweat!?

The timer will be on for short periods of work lasting 20 seconds each with 10 seconds of rest in between! We simply perform an exercise for 2 short sets then we have a longer set (60 seconds) of a ‘complementary’ exercise!

You will notice during the 20 seconds work period, these are bodyweight only and so can perform at that slightly faster pace! Once we reach the 60 seconds work period, we will have dumbbell(s) in our hands so naturally, we will slow down that bit during many of these periods! Plus the task of aiming to last those 60 seconds!😅

The dumbbells I am using for your reference are 2 x 6kg each! I would suggest going that bit lighter as this workout is not aimed specifically towards muscle building solely and heart rate elevating is the goal!


Timer each group!
20 work
10 seconds rest
20 work
10 seconds rest
60 seconds of work
20 seconds rest


CHEST TO FLOOR BURPEES
CHEST TO FLOOR BURPEES
X2 DUMBBELLS BURPEES

1/2 REP BURPEES
1/2 REP BURPEES
CLEAN TO SQUAT

PLANK TUCK TO PUSH UPS
PLANK TUCK TO PUSH UPS
PLANK TUCK TO RENEGADE ROWS

SQUAT TO KICK (one side)
SQUAT TO KICK (same side)
LUNGE PUNCH TO KICK (same foot static)

SQUAT TO KICK (one side)
SQUAT TO KICK (same side)
LUNGE PUNCH TO KICK (same foot static)

STAR JUMPS
STAR JUMPS
JACK PRESS

X1 ARM BURPEE
X1 ARM BURPEE (same side)
SNATCH (same side)

X1 ARM BURPEE
X1 ARM BURPEE (same side)
SNATCH (same side)

KICK THRU (one side)
KICK THRU (one side)
HOVER TO ROTATE PLANK

KICK THRU (one side)
KICK THRU (one side)
HOVER TO ROTATE PLANK

V TUCK TO HOLLOW
V TUCK TO HOLLOW
HOLLOW TO ALTERNATING PASS THRU

ALTERNATING LUNGE JUMPS
ALTERNATING LUNGE JUMPS
ALTERNATING REAR LUNGES

FINISHER!

HANDS TO FLOOR BURPEE
HANDS TO FLOOR BURPEE
CLOSE SQUAT TO HAMMER PRESS!

Get ready to feel so amazing after this session!

30 minutes and we are onto the last week!

I hope you are so proud of how far you have come… these aren’t easy workouts and huge respect for joining me!

I hope you have been challenged mentally and physically but in a good way of course! 😉

I have loved Fuel so far, particularly for the changes in intensity and tempo & bodyweight to dumbbells!

Let’s smash this sweaty session!


And get ready for week 6!

Cx

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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/AdNpljl8tOI
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.

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

……………………………………………………………

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

……………………………………………………………

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

It’s 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.

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

……………………………………………………………

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

……………………………………………………………

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.

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.

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.