Tempo… it’s going to be a fun 30 minutes! Slower-paced reps, isometrics, movements requiring explosive drive and others more momentum and plenty of ‘deadstop’ movements involving control to lower, a temporary release of muscular contraction before bracing & driving through the movement!

For this session, you will need some dumbbells, your mat, a yoga block/small stepper/wedge to elevate heels and also that front foot during lunges.

A box is also used during this workout for step ups so an alternative is a stepper or stable chair to step onto. Every step up is bodyweight so you won’t be holding a weight.

The dumbbells I am using for your reference are 2 x 15kg each. I also use 1 x 10kg for the shoulder pressing!

The timer will be on for 30 seconds per exercise within each superset so essentially 60 seconds of work before a 20 second rest!

2 x 15kg

DEADSTOP CHEST PRESS
CHEST PRESS

DEADSTOP CHEST PRESS
CHEST PRESS

DEADSTOP PUSH UPS
ALTERNATING HAND OFF PUSH UP

‘SLOW’ HEEL ELEVATED SQUATS
REGULAR SQUAT TEMPO!

‘SLOW’ HEEL ELEVATED SQUATS
REGULAR SQUAT TEMPO!

‘SLOW’ BODYWEIGHT ONLY
FASTER TEMPO FULL RANGE!

STAPLE!
‘SLOW’ STEP UP
FORWARD LEAN 1/2 REP (same side)

SLOW’ STEP UP (switch side)
FORWARD LEAN 1/2 REP (same side)

SINGLE ARM DEADSTOP ROW
ROW (same side)

DEADSTOP ROW (switch)
ROW (same side)

DEADSTOP ROW (switch)
MOMENTUM ROW (same side)

DEADSTOP ROW (switch)
MOMENTUM ROW (same side)

DEADSTOP LUNGE
STATIC LUNGE (same side)

DEADSTOP LUNGE (switch)
STATIC LUNGE (same side)

STAPLE!
‘SLOW’ STEP UP
FORWARD LEAN 1/2 REP (same side)

SLOW’ STEP UP (switch side)
FORWARD LEAN 1/2 REP (same side)

1 x 10kg

SHOULDER PRESS
PUSH PRESS (same side)

SHOULDER PRESS (switch)
PUSH PRESS (same side)

ARNOLD PRESS (switch)
SNATCH (same side)

ARNOLD PRESS (switch)
SNATCH (same side)

FINISHER!

45/30/45

‘SLOW’ x1 REP SQUAT
FASTER PACE!
‘SLOW’ x1 REP SQUAT
SLOW’ x1 REP PUSH UP
FASTER PACE!
‘SLOW’ x1 REP PUSH UP

If this finisher doesn’t deplete your muscles…I don’t know what to say! 😅

This was so much fun even through the shaking! 😆

All good fun!!

Have a super session and one more workout and we will be halfway through the Fuel Series!!

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/TeNg1oTvlVM
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.