Ready to push and pull through the next 30 minutes with some staple compound lifts combined with tempo work, isometrics and bodyweight exercises!

The finisher will be surprisingly tough as we will have depleted our muscles! It’s a fun one though!

The timer will be on for 45 seconds per exercise within each superset. We have 30 seconds of rest in between every completed superset!

The dumbbells I am using for your reference are 2 x 15kg, 2 x 8kg and 2 x 4kg each. The specific supersets for these weights are detailed below to help you decide your weight if you sometimes use my weights to gauge!

PLEASE NOTE: I would likely have gone for 2 x 17.5kg as opposed to 2 x 15kg, but I went with the lower weight because I am doing bodyweight dips on the bars later in the workout. I sometimes do dips on the chair, and I would go slightly heavier during the initial compound movements.

Every time the staple of slow lateral raises and slightly faster-paced raises appear, I will be using the 2 x 4kg dumbbells!

2 x 15kg

DEADSTOP CHEST PRESS
BENT OVER ROW

CHEST PRESS
SUPINE ROW

STAPLE 2 x 4kg
SLOW LATERAL RAISES
‘FASTER’ REPS!

DIAMOND PRESS x2 DUMBBELLS
PAUSED PULLOVERS

DIAMOND PRESS x1 DUMBBELL
PULLOVERS

STAPLE 2 x 4kg
SLOW LATERAL RAISES
‘FASTER’ REPS!

SLOW PUSH UPS
PAUSED RENEGADE ROWS

PUSH UPS
RENEGADE ROWS

STAPLE 2 x 4kg
SLOW LATERAL RAISES
‘FASTER’ REPS!

2 x 8kg
SLOW DIPS
PALMS UP CURL

DIPS
HAMMER CURL

STAPLE 2 x 4kg
SLOW LATERAL RAISES
‘FASTER’ REPS!

2 x 4kg

LAT SWEEP HOLD (lower every 15 sec)
HIGH FRONTAL RAISE (SLOW)

LAT SWEEP
FRONTAL RAISE TO SHOULDER HEIGHT

STAPLE 2 x 4kg
SLOW LATERAL RAISES
‘FASTER’ REPS!

FINISHER!

45/45/30/30

REVERSE SNOW ANGEL
DEADSTOP PUSH UP
REVERSE SNOW ANGEL
DEADSTOP PUSH UP

I can’t wait to hear how you smash through this session! My upper body was challenged in many ways, and I felt incredible after!

Cx

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Useful Links

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5 Minute Warm-Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/tWjBnQX3if0
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
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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 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.