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44 Views· 16 June 2024

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

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ChristenaK
Subscribers

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/caroline....girvan/?sub_confirma

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/playli....st?list=PLhu1QCKrfgP
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/playli....st?list=PLhu1QCKrfgP
Cardio Workouts: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP
HIIT Workouts: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP

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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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