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

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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/a-V4Or5xyis
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
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Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
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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.