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 x10
ALTERNATING REAR LUNGE x10

BENT OVER ROW x10
BEAR CRAWL x20

STATIC LUNGE x10
REAR FOOT LIFT x10 (same side)

STATIC LUNGE x10
REAR FOOT LIFT x10 (same side)

DEEP PUSH UPS x10
CHEST TO FLOOR SPRAWL x10

STEP UP x10
SWITCH SIDE x10

PULL OVER x10
LEG LOWER x20

PLANK JACKS x20
JUMPING JACKS x20

SINGLE SIDE ARNOLD PRESS x15
SAME SIDE DUMBBELL BURPEE x10

SINGLE SIDE ARNOLD PRESS x15
SAME SIDE DUMBBELL BURPEE x10

TOE REACH x10
ALTERNATING LEG LOWER x20

X2 DUMBBELL BURPEE x10
SPRAWL x10

There’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!

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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/XTzgm-pMQ6I
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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Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
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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.