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FUEL Series 30 Min DUMBBELL CARDIO Workout – Giant Sets | Day 5

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Some smooth transitions that will really zone in on the same muscle group per set but challenge you cardiovascularly throughout! And yes… a sweaty one absolutely! 😅👊🏼

The timer will be on for 30 seconds per exercise with the giant set! We then have 30 seconds rest in-between each giant set!

The dumbbells I am using throughout for your reference are 2 x 10kg each.

Aside from dumbbells, you will simply need your mat and something to step up onto with only your bodyweight (no weights in hand) and for decline push ups!

The box I am using is approximately 50cm (20 inches) in height. A sturdy chair or stepper is perfect!

X2
BENT OVER ROW
SUPINE ROW
PLANK ROW TO SIDE PLANK
SWITCH SIDE!

X2
LUNGE x2 DUMBBELLS
X1 DUMBBELL (same side as front leg)
LUNGE TO SQUAT
BODYWEIGHT ONLY!

X2
HAMMER PRESS
FRONTAL RAISE
STANDING DIAMOND PRESS
DECLINE PUSH UPS

X2
STEP INTO CURTSEY LUNGE
STATIC CURTSEY LUNGE
CURTSEY TO SQUAT (x1 DUMBBELL)
BODYWEIGHT ONLY!

X2
SNATCH
PRESS (same side)
CLEAN TO PRESS
UNEVEN PUSH UP

STAGGERED SQUAT
REAR LUNGE (same foot forward)
BODYWEIGHT ONLY!
1/2 REP STEP UP (same foot forward)

FINISHER!

20/20/20/20

CLOSE SQUAT
REGULAR SQUAT
SQUAT TO PRESS
PUSH PRESS!

Your muscular and cardiovascular endurance, power and core stability will be challenged with variations, weighted drop sets and moments of higher intensity for a sweaty Sunday session!

I hope you feel pretty amazing after this!!

Well done on week 1 complete once you finish that push press on the finisher! 👊🏼

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/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
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 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.

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  1. So everyday I hope caroline comes back with something new but if she doesn't it's ok she has so many FREE WORKOUTS..so tomorrow's is the last day of circut series and LOVED IT..Today I was sluggish and well lazy,it's sat so instead I decide to do fuel day 5..I did fuel when it came out and it is by far my fav..I'm gonna re do fuel starting mon..as always I adore this woman and hope she returns to us soon..I just wanted to throw this out here .nobody reads my shit so it's ok I just needed to get that out..I AM FOREVER GRATEFUL FOR THIS WOMAN AND HER WORKOUTS

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