FUEL Series 30 Min Dumbbell Full Body CORE Workout | Day 24
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- Опубліковано 28 вер 2024
- All of our major muscle groups, along with full body movements to involve the core, but you will be so focused on the move itself that you won’t notice the demand on your core, including strength, balancing, stability, anti-rotation and endurance!
The timer will be on throughout the workout for 50 seconds of work, followed by 50 seconds of work, so supersets! The rest period will always be 20 seconds!
We perform each superset for one set, and once we perform all seven supersets, we repeat!
For this unsuspectingly sweaty session, you will need some dumbbells, your mat and a yoga block/stepper/wedge for heel elevated squats (however, you can absolutely perform regular high rack front squats if you prefer!)
The dumbbells I am using for your reference are 2 x 15kg. I also use 2 x 10kg for the Arnold Presses, squat to press and during the finisher!
X2 ROUNDS OF THIS CIRCUIT
CHEST PRESS
CROUCH TO PUSH UP
REAR STEP LUNGE (ONE SIDE)
SAME LEG PLANK
REAR STEP LUNGE (ONE SIDE)
SAME LEG PLANK
RENEGADE ROW
PLANK TO SUMO DEADLIFT
HEEL ELEVATED SQUATS
SQUAT JUMPS (PLANK ON 10 SEC BEEP)
ARNOLD PRESS
HIPS UP TO SAW PLANK
SQUAT TO PRESS
ALTERNATING SIDE KNEE PLANK
FINISHER!
50/50/50
MAKER
ALTERNATING REAR LUNGES
PLANK HOLD!
Phew!! 😅
The more static core movements were the ones that made me sweat the most!😆
24 workouts… 6 to go!!
I know you’ll love the core and full body demand throughout this sweaty session!
Let’s go!!
Cx
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5 Minute Warm-Up: • EPIC 5 Minute Warm Up ... (Always warm up before any workout)
Today’s Optional Add-on Workout: • CHILLED CARDIO WORKOUT...
20 Minute Extended Stretch and Relax: • UNWIND 20 Min Full Bod...
FUEL Series Playlist: • FUEL Series
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Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: • Ab / Core Workouts
Cardio Workouts: • Cardio
HIIT Workouts: • HIIT Workouts
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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.
Caroline said that she expected this to be her favourite workout this week...and given the quality of what we have done I knew we could expect something special! And doesn’t it look so fantastic...supersets and circuits combined with a great choice of weighted and bodyweight exercises! It’s a new month...and what a great way to get July off to a brilliant start! Have fun everyone...thank you so much, Caroline!
Hello Matthew 😊I was so looking forward to this as well as you mention especially the fact that Caroline mentioned it would be her favourite! And I love full body ☺️. Bonus she is giving us supersets , 50 seconds of work 😳x2 ! 🔥! Well I am off to bed now , see you all in the am have a great workout and can’t wait to hear about it tomorrow and I am so excited to do it 😊.
I agree, this is gonna be a burner! I love this week, it caught me off guard as u had to take a day off training on Day 23... Have a happy Month of July Matthew!! 🏆
Hi Matthew! I agree with everything you said. Caroline's hard work in planning each workout is obvious and I truly appreciate it! I'm sure you are going to smash this session! Have a lovely weekend!
The session with The Maker is always a special one! I mean what's not to like...that one compound move hits so many muscle group in each rep. Love it! Enjoy your workout ,dear Matthew ! Have fun and a happy Friday to you!
Good morning Matthew and Happy July! Great comment, this looks like a really demanding challenge! My favorite workout and so many planks in it, I know that I will love as you will love it! Have fun and a great day! Elli
This why we should only stick to Caroline’s workout - lots of variations, lots of fun and more results. TGIF it is with this full body! Thank you Caroline, I am now addicted to pink! 😂
And I'm sure you will look pretty in pink Peach 😜 have fun with this. Is demanding but so good after it. Look out for those planks🥵Have a great weekend. 😄
honestly feel like every workout is a full body workout!😆
Morning Peach...my feeling is that once you’ve found Caroline’s workouts you simply would never again want to workout with anyone else! Her workouts are hard, fun, always interesting to do and just so brilliantly researched and creatively planned! Today’s is a perfect example...just so superbly put together! You’ll love it...and you’ll be so sweaty at the end! Yes...I like the pink too! Have a great weekend! Matthew
@@realizedreams6183 Hi Sanjeev...that’s a great point! And every workout is a cardio blast too!
It was a good one Matthew 👍
And on today's episode of "Am I crying or is this just sweat? 💦 The superset circuit format was VERY fun and challenging!! Can't believe a year ago I was 6 weeks postpartum with zero core strength and all sorts of pelvic issues and here I am able to do all of these plank variations 💪🏻 thank you Caroline!
I have to admit - FUEL is my favorite program. I love every single workout. Thank you so much, Caroline.
Wow 🤩 we did this! Caroline… thank you! Thank you so much! My body is the best it has ever looked. Your workouts are always incredible and the dedication to always built different workouts and sets for us doesn’t go unnoticed. May God continue to bless you 🙏🏼 this fuel program has been my favorite! Love it so much! 🫶🏽
Weighted exercises combined with core exercise is definitely going to make this session killer! Looking forward to do this today.. Full body workouts by Caroline are always fun!! Love her creativity and uniqueness in workouts.. She is the best! Thank you so much Caroline for all these awesome workouts and so much useful tips and instructions with each workout.. Forever grateful to you! Have a wonderful weekend Caroline and everyone !!
Hi Priyardarshini...this one is such a brilliant mix of exercises...you’ll love it...as you rightly say Caroline’s full body workouts are always fun to do! Have a great weekend! Matthew
Took the words out of my mouth!🤙🙏
@@matthewalmond8274 Hello Matthew.. I absolutely agree with you.That was such a brilliant session as always!! Loved it.. See you on Sunday.. Have a great weekend!!
This workout was so amazing; I feel so strong and my confidence continues to grow. Thank you, Caroline, for your willingness to share your workouts with this wonderful community.
Done! This was super challenging. I am noticing a trend with these circuits. The first round seems to go by so fast and then comes the second round and I find myself panting and finding it so hard. The planks seem simple but when in a superset are killer. Fantastic work on the core
12 and 7 kgs following Caroline. Tried not to take unnecessary breaks (only to adjust my dumbbells). It felt like a boot camp! Drenched in sweat! Pain for gain! 7 kgs in the finisher felt unusually light. Thanks, Caroline!
Those 20 seconds of rest passed ultra-fast with all the intensity here! Super focused workout, intending to strengthen the core. Brilliant! Thanks, Caroline!
Another brilliant routine. Caroline, you are amazing, and I can't believe how strong I've gotten following you! Also, those single leg plank holds were deceptively challenging!!! Well done, everyone. Fuel and IRON are my fav series ever.
Challenge complete 6 mths ago I would never have had the stamina or strength to complete this workout today I crushed it 💪 how glad am I to be apart of this group Caroline thank you thank thank you you're helping to transform this granny into a gladiator 💪👏 ❤️
Wow, wow, and WOW!! 🥵🥵🥵 I had to shower a 2nd time after my work out in the evening because I was dripping in sweat and it wasn’t even hot in my home. Carolyn sure brought the heat today. My heart was racing out of my chest during many of the plank variations. But, I noticed that I could hold it for a longer time than normal. This and the kickboxing cardio are in my top 5 workouts of all time! Thank you for shipping me into tip top shape Caroline! You are an absolute gem 💎. See you on Sunday for another favorite - dumbbell cardio!
So good!! Love it first time I can do a whole plank! Never been able to do one! It may be so easy for lot of people but I’m 58 believe it or not! That a great accomplishment! Thank you so much!
Congrats! 🤗
This Friday full body workout was extremely challenging 😬those planks were really really hard 😅 but I'm super proud of myself cuz today I was able to hold each and every plank with dropping down this is really a huge accomplishment for me 🥰🥰🥰🥰🥰my strength is now on another level I really felt super powerful after each and every plank though I was shaking 🤣trembling but those single leg planks were something I really really liked and enjoyed doing....this is the power of Caroline's workouts 🙏 she's d one who help us find our inner strength and motivate us to do better each day🥰🥰🥰
That was insanely tough! Challenged the mind and kept the body wondering like a YOYO.. with the ups and downs with the heart rate. I've been loving all the Fuel workout and especially Friday surprises! Thank you Caroline!
Hello Arwa...hope everything is going well for you! Yes...I’ve been loving fuel too...and isn’t Friday full body workout always hard but so much fun to do! Hope you have a great weekend! Matthew
First workout back recovering from COVID. This felt great. Feels so good to spend time with my body this way. So so grateful for Caroline and this community. I have been loving this series so much. My favorite series so far!
This workout was sweaty and challenging! 🔥 Those one legged planks were especially brutal! I’m proud of myself with how well I handled the different plank variations 💪🏾
Thank you Caroline!
Super intense, super fun and super quick! Wonderful mix of compound movements! Those who haven't done it yet...Do it! With lots 💕..Happy weekend to All!
I absolutely love all her workouts! I’m getting stronger each day. Thanks Caroline for blessing us with your talent!
Just did this workout!!! My whole body felt this for sure!!!! Awesome Caroline!! Love how you incorporated core with this workout!!!
Morning Caroline, you certainly did not disappoint, super full body WO, I am truly on fire after that one! Great start to the weekend, hope you and your family a great weekend Caroline, and thank you for all you do! Enjoy this everyone! 🌹
Definitely one I will do over and over! THIS WAS INCREDIBLE! LOVED LOVED LOVED LOVED LOVED it!!!!!!!!!!!!
So strong and sweaty workout! I enjoyed the super sets each including a plank variation👍i love that Fuel has these plyometric exercises in every session🤩🤸♀️🤸♂️ thank you Caroline! All of the body worked🥵💓😌
It’s time to set our full body on fire! It’s my favorite thing to do every single Friday! Hope you guys have a great workout! I’m super motivated, let’s do this! 🔥
Morning Tanja...yes isn’t a full body session the very best way to start a Friday morning! You’ll so much enjoy this one...brilliantly planned moves that flow together...and don’t underestimate the planks! You’ll be so hot and sweaty at the end! Have a lovely day! Matthew
True our full body power will burning faster after this workout smile 😃
Fantastic supersets Fuel!!!!
No one else can give us more than you.... Thank You! 👏💞
This was a fantastic full body sweat. I really love the fuel series. They are quick and intense! Thank you, Caroline!
Hi Caroline, hi everyone !
Friday is my favorite day of the week… because it’s full body ! And Caroline’s workouts never disappoint.
What a brilliant one !! Caroline you’re a genius ! As usual, the bodyweight exercises and the plank holds were the most challenging parts of the workout… with the makers and the squats to press, of course !
It was demanding and sweaty 💪🏼
Hi Aurelie! 🌸 Today Caroline proposes us such an amazing workout! I really loved It! I appreciated especially all that planks! I'm sure you loved It too! Have a great weekend 😀🌷
@@manuelaspezzini2020 yes I loved it too!! Enjoy your rest day tomorrow Manuela !🥳
Thanks again Caroline for another great workout. My body was a little sluggish this morning but you always make me challenge myself. It really is me vs me.
I sweat a lot. It was insane and awesome workout training 😊. Some exercises like sprawls on the floor I couldn't do. I just want to say Dear Caroline: Thanks for sharing it. You give me the opportunity too getting better my healthy. God blesses you and your family 🙏🏻🙏🏻🤗🤗💕💕💕😘😘😘.
Love Full Body Fridays! Another perfectly planned workout. Very sweaty and raised HR. Can feel all those muscles getting worked!
Hi Kim...such true words! Perfectly planned...and definitely very sweaty by the end! Have a great weekend! Matthew
That was probably the best 1/2 hr workout I have done,
Simply amazing,
Caroline you are the Monster😝💪👍, thank you so much for all you do,
God Bless you 🙏
Wowza! I don’t know how you continue to come up with these amazing workouts! You keep them challenging, fun, and consistently different ! Thank you Caroline ! ❤❤❤
Carolin has given me the motivation I've been missing. Always something different but the same. Great work out. One of my favorites too
This was exciting, couldn't wait to do it to see why it would be Caroline's favorite. I see why this was awesome, I enjoyed it and loved it! An incredible workout it was . Love the plank hold , I've gotten so good doing planks. Thanks Caroline, you're the best!😍💖💪
This is my first programm with YOU, and I would say its amazing. Thank you ❤️
Thanks Caroline, as usual another great workout! Your workouts are one of the best! Definitely sweaty 🥵 but rewarding.
Was feel down today, but this work out brought on the sweat and really boosted my mood. Thank you for all your hard work Caroline!
Thank you 💕
✔️ Done with add on cardio - low impact + 🐌 slow tempo (max BPM 123, avg 103BPM). Great day, but I am a little tired and it was an unusual struggle for me.
Fantastic combination upper body - lower body 🦩up and down, up and down! Thx 💞
Happy Friday and this workout brings us Canadians a great Canada day gift to workout with the global Girvanator Squad! 🔥 I love Caroline's supersets! ❤️
Have a great workout and weekend!! 😉 🏆
You’ll just love this, Kyle! And have a great Canada Day! This workout looks like a brilliant way to start your celebrations! Have a great weekend! Matthew
Happy Canada Day Kyle🇨🇦
Yes, wasn't it a great Canada Day gift! Hope you had a great workout! Those supersets are intense! Happy Canada Day!
Happy new blessed month to everyone here and this amazing workout ever done ✅
@@sidhielannithil7159Thank you!! 🙏🏾 🌞 God bless 🙌🏾
🔥🔥🔥 One of the best of this challenge, thank you Caroline!!
SUPER!So happy for having the finisher twice with 10kgs!THANK YOU!!!
Hello. I found you about four months ago. I am 63 and even though I can’t do the exercises as well or sometimes as fast, fact that you keep me moving is awesome. I had a personal trainer that I had to give up due to finances, but this has been a great alternative.
I was drenched and so vertigo satisfied with this great routine. I can’t tell which one of your routines are my favorite, cause I love them all. I went for a run after this and was feeling amazing. Thank you Caroline
Fantastic, I loved .30 minutes of concentration and I enjoyed it. Thank you Caroline!😘👌👌👌🥰
Superb full body workout. Loved it! Thank you Caroline !
Extremely challenging yet fun 🤩 I need to practice my plank holds more often though 😅 Happy Friday everyone and have fun 💖
Hello Muna...challenging but fun sums this up perfectly...and, yes, lots of plank holds today! As Caroline says...don’t planks work so many muscles! Enjoy your weekend! Matthew
You are the best teacher the work out at home!!!I love so much
11 kgs and 5 kgs only for the Arnold presses. I can't believe how few breaks I took! Thank you, Caroline, for this progress!
Oh yessss Caroline... Phew😰!!!! Very hot this workout with plank variations.... The hips up /saw is the most challenging movement in my opinion, the core works a lot 😅.... The second round of the circuit obviously goes much faster, we are well warmed up and we know the exercises.... My add-on: chilled cardio and 20 min upper body circuit Xmas series.... Tks my dear 😘💐, have a great day everyone🤗🌞!!!!
Love this format. Very effective. Thanks Caroline!😅
Great choreography CG!! Love how planks give such a kick-ass workout! Thank You! -this is definitely one to bookmark and come back to again and again. Love & Light CG Crew!!!
Makers, finally we meet again😎 Looks like this summer day will be even hotter and the add on is my all time favourite Chilled cardio, love it already 💯 Thanks Caroline💗
Hi Jasminee...yes we get to do Makers...and you’ll already be pretty hot and sweaty by the time you get to them! Have fun...and enjoy your weekend! Matthew
@@matthewalmond8274 Hi Matthew, thank you 😊 yes indeed surely it will be fun since challenging means fun for us Girvanators 🥳💪🏻 see you on sunday, hope you have a great weekend too🙏🏻
With 25 degrees in Belgium it was super sweaty! 🥵 But I enjoyed every minute of it. Every drip of sweat made me even prouder of myself for showing up and just doing it. 😁💪 I feel and see my body growing stronger every day. Thank you Caroline for being such a great online coach! 💚
Hi Caroline.. It's been long !! Today is holiday at my work and that is why I got the time to do pilates today .. I will also do this with some modifications!!
Hi Maryam...lovely to see your comment! Hope you have a great day...and enjoy your Pilates and workout! Nice to hear from you again!
Words can NOT express how AMAZING this wrkt felt!!💯❤️ Thank you Coach Caroline 💦 💯 🏋♀️ 🙏 🌞
Absolutely loved this! You were right, this was sweaty.
Fab You Lous workout, love the format, thank you Caroline 😊 🙏
Amazing. As always but I really loved the incorporated core aspect of this one in particular. Bravo CG. A fan for years but first time commentator. Thank you for these well being sessions 🥰
This is absolutely one of my favs full body THANKS
I liked how the planks were dispersed throughout a tough, but great, lifting workout! Thank you, Miss Caroline!!
Thoroughly enjoyed the workout, felt it both upper/lower challenging.
Excellent workout Caroline.Thank you
By far one of the sweatiest full body day i ever remember... I'm still pouring down and my arms and fingers are trembling....we love u caroline ❤❤❤❤
Hi Gayathri...yes so true...what a sweaty session! I loved it! Have a great weekend! Matthew
@@matthewalmond8274 i went that extra crazy bit and did an add on 20 min full body again 😄😄😄 surprisingly the second video didn't hurt me as much at all 🤣😄
@@gay123thri Yes...I found the add on felt like a long, extended cool down after the main workout!
Waiting on Intent to start and this was FIIIIIRE Caroline!!🙌🏻 Thank you!❤
This was a sweaty start to my weekend. Phew, I'm glad it's a slow day tomorrow as that was a challenging workout. 💪💪🔥🔥🔥
Oh, my God! anywhere in my body was sweaty, sweaty and sweaty!!!! i could do it. i couldn’ t believe it and very happy when i completed. Thanks CG!love you
The weee finisher… 😳….😆
Loved every minute of it! Thank you, Caroline! 💜
Oh boy I had to split this over two days. This week the menopause has crippled me physically, energy levels and anxiety. BUT I’ve done it and finished off with a 20 minute stairMaster. Thanks CG you and your workouts have seriously helped me 💯 👌💕
This workout was incredibly challenging to me me. 🥵🥵🤯🤯. I was a pool of sweat throughout. But boy do I feel accomplished having crushed that workout. 💪🏾💪🏾💪🏾. Thank you Caroline! I’ve come sooo far!!
It's 39°C in my city today and I just finished this. 10 makers. Squat to press holding 50lbs. Quads and hamstrings on 🔥🔥🔥 with the plank to squat jumps. The sweat is real!! Thanks Caroline!!! 😊
This was FUN!!! I love plank variations so this workout was very enjoyable for me 💜💙
Today is NYE and I'm wishing everyone lots of health, lots of Caroline's workouts and lots of love 🥰✨
Happy Friday!!!! Happy body after that workout
Thanks great combinations.
Great work out, that was tough! I do wish there was voiceover during the work out. I would find that helpful and motivating.
This workout does exactly what it says it does. Didn't feel my core that much during the workout, but immediately afterwards it felt like I was getting my period - slight cramps. :D It was definitely "different" than other full body workouts but in a very nice way. Thank you, Caroline!
Genial🤩! Thank you Caroline!! I adoooore this Friday Full Body😍😍! I repeat myself but it’s so true💯! Bravo to the whole team! Nice day Caroline and all the Girvanators💌! 😍
Definitely a sweaty one as Caroline said thoroughly enjoyed - chilled cardio was the perfect add on. Thanks again Caroline. 🥰
This one flew by❤️. Also loved the Cardio add on!!👏🏼👏🏼👏🏼👏🏼
Hi everyone
This was a brilliant workout 💪
Very challenging and I did sweat 💦💦💦😅 s loooooot.
Doing this workout when it is already 30 degree outside and no AC in my training room 😅😅😅
I was exhausted by the end of the session.... Couldn't do the add....
With this warm weather couldn't even lift my 2 x 10 kg as much as I wanted... Ended up lifting 2 x 5 kg, but it's ok...did my session the best I could and feel sooo energized 💪💪
Thank you sooooo much Caroline for all those eventing session you provide us to make the best version of ourselves....
We love you Caroline 💜👍💋🌹
Sweaty shredder this morning whooooo! Great class everyone!
Wow this one felt soo good! I'm drenched in sweat :)) thank you Caroline!
Thank you for those great workouts ❤❤❤
Wow that was tough! Thanks for the great workout! Definitely planks are getting longer and longer in hold time- I call that success!
This was intense! Those plank variations were a tough follow. This too was my favorite workout of the week. Feeling extra fine this Friday!!
Thank you for this amazing workout! Feeling strong!
more challenging than i thought! thank you for a very efficient sweat sesh ;)
Flip me.....what a work out. Used my 10kg all the way throughout, felt depleted but strong! 30 mins and worked beyond comfort, amazing. Loved Caroline's little dance at the end as if to say that was tough but so good, enjoy your day. How does she not sweat? She must have air con blowing on her!
Fantastic start to july, I am too especially looking forward to your full body workouts, the Fuel series has a great increase with a really creative mix for the use of many muscle groups. Thank you again and a nice weekend for you and all "FUEL Workers" ... 💪🏻👍🏻
almost my birthday and delighted with my gift that I have given myself: having the dynamics of Caroline G. ...the best 👌 👍 😍
Loved the plank variety! Great sweaty workout 💪🔥
This week has been amazing and very sweaty! I love all the variations of planks we had today. My core was screaming by the time we hit the finisher.
Good one Caroline and love the plank variations in between. I could feel my hamstrings from the previous workout as I did that yesterday as I think I did overload a bit but it was good! Will need to do some nice slow stretchy yoga flows now :)
Fantastic workout! As usual, it was quite challenging. It also went by super fast and it was, indeed, very sweaty. You're the best, Caroline!
I’ll be dreaming of this tonight! Can’t wait to give it a go in the morning. Gratitude from California!
You’ll love it, Amber...hope it gives you pleasant dreams and not nightmares! It’s a brilliant workout...so much for you to enjoy when you do it tomorrow! Matthew
@@matthewalmond8274 It was a sweaty one! We’re experiencing a bit of extra humidity here, and I might be a contributing factor! 😅 the endorphins kicked in right as we went into the second round, almost feel like I could have gone for three. It’s going to be a great day! Cheers, Matthew!
@@ambermyers6765 Hi Amber...yes...this was definitely a sweaty one!! I had a bit left at the end too...so did the add on which I enjoyed...felt like a long, extended cool down! Enjoy your day!
Loved loved this one.great flow. Tons of variety.
That was one of the best sessions of FUEL for me! Thank you for the Friday sweat CG!
Another fun and challenging Friday workout. I really enjoyed this one. I used a variety of Dumbbells. 2x12.5kg for the chest presses, 2x15kg and 2x10kg Dumbbells. Sweaty and tough. 💕
This workout was amazing ! Loved it so much !
Holy moly, the plank variations were making me so fatigued for the weighted exercises!!! That was amazing thank you
I'm sweating here in Paris after this great workout ! Loved it ! Thank you Caroline :)