Lower body then moving to the upper body… we have compound movements and some isolation in here too with some welcomed time on the mat for abs!

We simply perform the first circuit for 2 rounds! The second circuit will reflect the first circuit but with slight variations to incorporate more explosive, bodyweight or slightly faster-paced movements to finish!

The timer will be on for a majority of the circuits 40 seconds of work with 20 seconds of rest!

The dumbbells I am using for your reference are 2 x 15kg dumbbells and 2 x 10kg dumbbells. Aside from dumbbells, all you will need is a mat and chair/bench for Bulgarian lunges!

CIRCUIT 1

X2 ROUNDS

2 x 15kg
HIGH SQUAT
CHEST PRESS
DEADSTOP LUNGE
SWITCH SIDE!
2 x 10kg
SHOULDER PRESS
BULGARIAN LUNGE
SWITCH SIDE!
FRONTAL RAISE
TOE REACH TO LEG LOWER
MAKER

CIRCUIT 2

X1 ROUND

1 x 15kg
HIGH SQUAT
TRICEP PUSH UPS
BODYWEIGHT LUNGE
SWITCH SIDE!
2 x 10kg
PUSH PRESS
BODYWEIGHT BULGARIAN LUNGE
SWITCH SIDE!
STANDING DIAMOND PRESS
TOE REACH TO LEG LOWER (90 seconds, 30 seconds rest)
60 seconds BURPEES!*

*low impact alternative

Definitely, a high intensity session that will leave you feeling AMAZING!

Sweat and strength through 2 circuits involving alternating upper to lower sets… we will get through quite a lot during these 30 minutes!

Let’s get the sweat coming!

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/FJjT-FUlXVU
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
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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 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.