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: [email protected]

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.