Download "FUEL Series 30 Min HARD 'N HIGHER Intensity Workout | Day 10"

Higher Intensity (HIT), is exactly as you will feel within the first superset! We are using supersets today but in a slightly different format! We perform a bodyweight exercise that is higher intensity and essentially will be a pre-exhaust before you pick up a weight and perform a variation! This will be demanding, but I actually think you will LOVE this! I will at points absolutely take up to 10 seconds to ensure I am ready to perform a lift safely. There are only 2 movements that I am jumping in, and I will provide lower-impact alternatives! But note these are simply low impact and not lower intensity!😅 The timer will be on for 30 seconds per exercise, followed by another variation for 30 seconds with then 20 seconds rest in between! I often deliberate regarding rest as I could put in 5 or 10 seconds of rest in between the exercises as opposed to no specific rest to allow for time to pick up dumbbells. However, I do find that often means even more time is spent getting into position! There is no specific rest between the exercises within the supersets, but it is essential to take even 5 seconds or 10 if needed to ensure you are in a safe position as you will be lifting a weight. You will see me absolutely not rushing into position and ensuring all is good before lifting! Nothing is worth taking that risk when lifting, even more so when your heart rate is high! We simply perform each superset for x1 set! Once we complete the 12 supersets, we repeat that full circuit one more time! So circuits…. and that means the workout passes very quickly! All you will need for this workout is your mat, a chair/bench for Bulgarian lunges (bodyweight only) and decline push-ups! The dumbbells I am using throughout for your reference are 2 x 10kg! CIRCUIT x 2 ROUNDS! BURPEE SQUAT TO PRESS PLANK TO TUCK RENEGADE ROW HIGH KNEES ALTERNATING REAR LUNGES PUSH UPS STANDING DIAMOND PRESS BULGARIAN LUNGE STATIC LUNGE (same foot forward) BULGARIAN LUNGE (switch side) STATIC LUNGE (same foot forward) DECLINE PUSH UPS x1 DUMBBELL HAMMER PRESS SQUAT TO PLANK HIGH SQUATS CHEST TO FLOOR SPRAWL FRONTAL RAISE FWD LEAN BULGARIAN LUNGE FWD LEAN REAR STEP (same foot forward) FWD LEAN BULGARIAN LUNGE (switch) FWD LEAN REAR STEP (same foot forward) MOUNTAIN CLIMBERS PARTIAL LATERALS FINISHER! 45/45/45 ALTERNATING HAND TO FOOT BICYCLES ALTERNATING HAND TO FOOT Yes! Time on the mat for some abs as a finisher!! 👊🏼🤩 Let’s smash this session! Cx …………………………………………………………… 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/a-V4Or5xyis 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 …………………………………………………………… 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.