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Every muscle in the upper body will be challenged! Particularly the shoulder, back, chest and arm muscles! Following day 1, this is a straight forward yet demanding workout placing a lot on the upper body! All performed with control the entire time! Emphasis on how we perform the reps as apposed to simply getting the weight from A to B! All you will need for this workout is your mat and your dumbbells! I use 2 pairs of dumbbells but if you have a selection of weights, you can absolutely have those close by! The dumbbells I am using for your reference are 17.5kg each and 6kg each. The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween! CHEST PRESS CHEST PRESS SINGLE ARM ROW SWITCH SIDE! STAPLE: DIAGONAL RAISE ALTERNATING CHEST PRESS ALTERNATING CHEST PRESS PULLOVER PULLOVER STAPLE: DIAGONAL RAISE PUSH UPS PUSH UPS LANDMINE ROW LANDMINE ROW STAPLE: DIAGONAL RAISE SINGLE ARM REAR FLY SWITCH SIDE! SHOULDER PRESS SHOULDER PRESS STAPLE: DIAGONAL RAISE SKULLCRUSHERS SKULLCRUSHERS PALM UP CURL - HAMMER CURL PALM UP CURL - HAMMER CURL FINISHER: 100 x FRONTAL RAISES! IMPORTANT: You will notice I complete the 100 rep finisher in my own time. I pause when I feel my next rep will not be performed correct and even though aiming to complete a number of reps, I am under no pressure to complete in one go. I would stress the importance to perform this to suit you. Options include to complete the reps in a time that suits you so this may be slightly quicker than me or longer. Or you may wish to follow me and complete as many as you can with great form and simply finish with me irrelevant of number of reps reached. This advice applies to every finisher within the EPIC Endgame workouts. I can confirm the finisher was complete 🔥! Please look out for the tips and cues on the screen as we work through the workout! This was a pretty tough workout I have to say! But of course I LOVED it! Have fun! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on workout: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Here we go! A full body circuits workout hitting those shoulders, back, chest, arms, core, quads, hamstrings and glutes, one big circuit! All you will need for this workout is some dumbbells, a chair for Bulgarian lunges & your mat! The dumbbells I am using for your reference are 15kg each for most of the workout, however I drop to 9kg each for the 2 shoulder exercises! We simply complete 3 rounds before we hit that finisher! The timer will be on for 60 seconds per exercise with 20 seconds rest inbetween! RENEGADE ROW LUNGE SWITCH SIDE! ARNOLD PRESS ALTERNATING LATERAL LUNGE DIAMOND PRESS BULGARIAN LUNGE (dumbbell on same side) SWITCH SIDE! PUSH PRESS FINISHER! 100 x BODYWEIGHT SUMO SQUATS! This finisher will be 50 reps full range… then 50 reps of half reps! Pause when you need to! Try to not let fatigue affect your depth! Focus on those hips pushing back the entire time during the sumo squats! This workout will challenge all of the major muscles in the body so enjoy the transitions between each body part, perform each set the very best possible and whether you complete the suggested add on or perform a different type of workout, try to get some good rest! This will be day 4 smashed!! I hope you are loving your training this week so far!! I definitely am! Thank you for joining me Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Exactly as it says… it’s all about the legs and a PROPER good leg day! This is day 1 and we will be completing mainly compound movements to recruit more muscles, so we work a lot of muscles even though this workout consists of a smaller number of exercises! These are my favourite key exercises for the legs… over the next few weeks will come so many variations and formats! The staple is high squats! Lower slowly, gaze straight ahead and chest up throughout! Avoid excessive jarring of those knees at the top! All you will need for this leg day workout is a pair of dumbbells, a yoga block and your mat for cool down! The dumbbells I am using for your reference are 10kg each! A longer duration per exercise however that will not necessarily mean more reps completed… you will notice I am focused on each rep and taking it slow and to the best range of motion I can whilst controlling the movement… and no jerking! No excessive locking out of knees at top of movement. Aim for smooth transition between the rising and lowering portions. You will also notice during the RDLs, I really slow this down. 60 seconds is a long duration so pace yourself but use this opportunity to really ‘feel’ the hamstrings lengthen and aim to increase the stretch gently with each rep but retracting shoulders even more, chest more proud, hips back & up! The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween! HEEL ELEVATED SQUAT HEEL ELEVATED SQUAT RDL RDL STAPLE: HIGH SQUAT LUNGE SWITCH SIDE! FOOT ELEVATED LUNGE (switch side) SWITCH SIDE! STAPLE: HIGH SQUAT STAGGERED RDL SWITCH SIDE! 1/2 REP STAGGERED RDL (switch side) SWITCH SIDE! STAPLE: HIGH SQUAT LUNGE TO RDL SWITCH SIDE! LUNGE TO STAGGERED SQUAT SWITCH SIDE! STAPLE: HIGH SQUAT BODYWEIGHT LUNGE SWITCH SIDE! FOOT ELEVATED BODYWEIGHT LUNGE SWITCH SIDE! FINISHER: x100 BODYWEIGHT HEEL ELEVATED SQUATS! IMPORTANT: You will notice I complete the 100 rep finisher in my own time. I pause when I feel my next rep will not be performed correct and even though aiming to complete a number of reps, I am under no pressure to complete in one go. I would stress the importance to perform this to suit you. Options include to complete the reps in a time that suits you so this may be slightly quicker than me or longer. Or you may wish to follow me and complete as many as you can with great form and simply finish with me irrelevant of number of reps reached. This advice applies to every finisher within the EPIC Endgame workouts. This was a lot of reps within the 40 minutes so I will be resting my legs with just a relaxed walk today… so I am feeling ready for glutes on Wednesday! I hope your legs love this as much as mine did! 🤩 Day 1 let’s go!!! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Here we go! It’s full body!! Full of variety, transitions and challenge! A combination of dumbbells & bodyweight! Bodyweight resistance is always so motivating and rewarding but never any easier! Yes, a relief to drop the dumbbells but quickly you remember just how challenging it is! Let’s really zone in on treating each workout as a practise session! Can you increase the control even more? Greater range? Greater connection to the movement pattern and moving that bit more smooth? The timer will be on throughout for 40 seconds of work, 20 seconds rest! The staple is a complex involving only X1 rep per exercise for 40 seconds and the complex will appear a total of 8 times throughout the workout! For this full body workout, you will need a pair of dumbbells, your mat, a chair for Bulgarian lunges and optional is a yoga block for heel elevated squats! The dumbbells I am using for your reference are 10kg each! HEEL ELEVATED SQUATS 1 1/2 REP ELEVATED SQUATS 1/2 REP ELEVATED SQUATS (X1 dumbbell) STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each SHOULDER PRESS PUSH PRESS PIKE PUSH UP STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each BULGARIAN LUNGE SWITCH SIDE! QUAD FOCUS BULGARIAN LUNGE (switch) SWITCH SIDE! STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each BENT OVER ROW HOVER ALTERNATING RENEGADE ROW RENEGADE ROW STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each RDL 1 1/2 REPS RDL 1/2 REP RDL STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each DIAMOND PRESS PUSH UPS PALMS FACING CHEST PRESS STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each LUNGE (one side) SWITCH SIDE! FORWARD LEAN LUNGE (switch side) SWITCH SIDE! STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each ROTATION CURL TO ARNOLD PRESS SWITCH SIDE! HAMMER CURL TO HAMMER PRESS SWITCH SIDE! STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each FINISHER: 100 x ABS! 25x DUMBBELL TOE REACH TO LOWER 25x TOE REACHES 25x LEG LOWERS 25x STRAIGHT LEG REVERSE CRUNCH Let me know if you loved this 1 rep complex as the staple as I did and will incorporate into more workouts over the next few weeks if many of you enjoyed the ‘flow’ element and the technique involved in transitioning throughout! This might bring you déjà vu from EPIC 1 program day 19 FULL BODY! During this workout, we incorporated a staple in slightly different order but same movements with 2 reps per exercise! The subtle changes in the 100 rep finisher today had my abdominal muscles definitely isolated and aching!! This type of workout is why I have always incorporated a full body workout at least once in my training.. it’s fun and you can easily perform exercises that you wouldn’t typically perform during muscle group specific days! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
A chest & tricep workout, with a lot of focus equally split between the chest & triceps today! The staple will be targeting the triceps and it will appear 5 times in total and each set will be the same as all sets, the 1 minute of work! We will take this staple SLOW! Aiming for good depth on lowering of the dumbbell! Keep knees soft, hips pushed forward to prevent arching of lower back & try to refrain from straining your head forward… try to relax into it and only go so low as is comfortable for you! The timer will be on for 60 seconds of work, with 30 se seconds rest in between each exercise! All you will need for this workout is dumbbells and your mat! The dumbbells I am using for your reference are 15kg and 9kg! CHEST PRESS X3 STAPLE OVERHEAD TRICEP EXTENSION DIAMOND PRESS x2 dumbbells DIAMOND PRESS x1 dumbbell PUSH UPS DEADSTOP PUSH UPS STAPLE OVERHEAD TRICEP EXTENSION FLYES ALTERNATING FLYES TRICEP PUSH UPS DEADSTOP PUSH UPS STAPLE OVERHEAD TRICEP EXTENSION SKULLCRUSHERS x2 dumbbells SKULLCRUSHERS x1 dumbbell SKULLCRUSHER PUSH UPS DIAMOND PUSH UPS STAPLE OVERHEAD TRICEP EXTENSION SHOULDER CRUSHERS LYING OVERHEAD EXTENSION COBRA PUSH UP DIAMOND COBRA PUSH UP STAPLE OVERHEAD TRICEP EXTENSION FINISHER! 100 x TRICEP PRESS 🔥🔥🔥 When I finished, I actually said that my triceps were torched! And I loved that finisher! I hope you love this workout as much as me.. especially the 100 reps on those triceps! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Squats, RDLs, rows, presses.. all within supersets! This is our kind of workout! Structured, all major muscle groups, combination of dumbbells & bodyweight and full of variety before finishing with one of the most challenging finishers so far in my opinion! The timer will be on for 60 seconds of work, immediately into another exercise for 30 seconds of work! We then have 30 seconds rest inbetween each superset! For this workout, you will need a pair of dumbbells, your mat and a yoga block/thick book or small stepper! The dumbbells I am using for your reference are 10kg each throughout! HEEL ELEVATED SQUAT 1/2 REPS HIGH SQUATS HIGH SQUAT TO RDL RDL 1/2 REPS! RDL TO ROW ROW! ALTERNATING RENEGADE ROW ALTERNATING ROW DEADSTOP LUNGE LUNGE (same side) DEADSTOP LUNGE (switch side) LUNGE (same side) ELEVATED LUNGE (switch) REAR STEP LUNGE (same side) ELEVATED LUNGE (switch) REAR STEP LUNGE (same side) LUNGE TO RDL 1/2 REP STAGGERED RDL (same side) LUNGE TO RDL (switch) 1/2 REP STAGGERED RDL (same side) KNEEL TO PRESS CLEAN TO PRESS (same side) KNEEL TO PRESS CLEAN TO PRESS (same side) STAGGER SQUAT TO ARNOLD PRESS 1/2 REP STAGGERED SQUAT (same side) STAGGERED SQUAT TO ARNOLD PRESS 1/2 REP STAGGERED SQUAT (same side) KNEEL TO SQUAT X1 DUMBBELL BODYWEIGHT ONLY (same side) KNEEL TO SQUAT X1 DUMBBELL BODYWEIGHT ONLY (same side) RENEGADE ROW (one side) PLANK TO SIDE PLANK (same side) RENEGADE ROW (switch side) PLANK TO SIDE PLANK (same side) FINISHER! 100 x PULLOVERS! Day 49 and what a full body workout!! I loved the fact the first exercise was the longer duration but then the next variation was only 30 seconds! Lots of dumbbell & bodyweight in there too! One of the most challenging finishers for me so far! I loved it and I hope you do too! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Here we go!! The back, those biceps and the entire core & abs will be working hard today! As you might have noticed, the workouts tend to begin with those more straightforward compound movements before we move to more variety & those isolation exercises that we love! And today is no different! We will work the back before moving to the biceps then abs before revisiting the biceps for a finisher that may seem easier than it actually is to complete! You will also notice there is not lower back specific exercises as we actually work the lower back during so many movements such as rows but also those leg days with RDLs and hip thrusts! The timer will be on for 40 seconds of work, with 20 seconds rest for a majority of this workout! For this workout, you will need dumbbells and your mat! I also use a yoga block for the Renegade Rows staple as this is single side at a side and placing hand of non working side on the yoga block increases range of movement available and also increases the comfort. The dumbbells I am using for your reference are 15kg and 8kg each! BENT OVER ROW BENT OVER ROW STAPLE: SINGLE ARM RENEGADE ROW SWITCH SIDE! ROTATION SINGLE ARM ROW SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: SINGLE ARM RENEGADE ROW SWITCH SIDE! PAUSED PULLOVER PAUSED PULLOVER NO PAUSE PULLOVER NO PAUSE PULLOVER STAPLE: SINGLE ARM RENEGADE ROW SWITCH SIDE! SWEEP w/ PAUSE AT TOP SWITCH SIDE! SWEEP (NO PAUSE) SWITCH SIDE! STAPLE: SINGLE ARM RENEGADE ROW SWITCH SIDE! HAMMER CURLS HAMMER CURLS - HOLD - CURL HAMMER CURLS WIDE CURLS WIDE CURLS HOLD - CURL WIDE CURLS ALTERNATING CURLSALTERNATING CURLS ABS! Timer 1 minute with no rest inbetween! TUCK SIT UPS TOE REACHES STRAIGHT LEG REVERSE CRUNCH TOE TAP TO EXTENSION ALTERNATING LEG LOWERS SINGLE LEG SIT UP REACH SWITCH SIDE! 100 x HAMMER CURLS! I can confirm my upper body needs a good rest after this! 🔥🔥🔥 I am pretty certain you will LOVE this workout, especially the finisher! Put the head down, put in the work with the rows then look forward to some fun with biceps & the abs! I hope you all have a super session! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
A comprehensive and intense lower body session to make those hamstrings, quads, glutes and core work hard! All performed at a pace where control of the dumbbell and the movement at all points is paramount. Being aware of your breathe will also allow for greater depth, improved mobility and overall control of each exercise, leading to greater intensity and more load on the muscles. The timer will be on for 45 seconds of work, followed by another 45 seconds of work, before 30 seconds of rest! The staple superset will be RDLs from 2 dumbbells for the first 45 seconds then to only one dumbbell for the next 45 seconds! This superset will appear 6 times during the workout! For this workout you will need a pair of dumbbells, a mat and a chair for bodyweight Bulgarian lunges towards the end! I also use a yoga block to elevate my heels during squats to target those quads that bit more and elevating the front foot during some lunges! But this is not necessary! HEEL ELEVATED SQUATS GOBLET SQUAT X1 DUMBBELL HEEL ELEVATED SQUATS GOBLET SQUAT X1 DUMBBELL STAPLE: RDL x2 DUMBBELLS RDL x1 DUMBBELL DEADSTOP LUNGE KNEEL TO SQUAT (same side) DEADSTOP LUNGE (switch side) KNEEL TO SQUAT (same side) STAPLE: RDL x2 DUMBBELLS RDL x1 DUMBBELL CURTSEY LUNGE CURTSEY LUNGE TO SQUAT (same side) CURTSEY LUNGE (switch side) CURTSEY LUNGE TO SQUAT (same side) STAPLE: RDL x2 DUMBBELLS RDL x1 DUMBBELL STATIC LUNGE LUNGE TO SQUAT (same side) STATIC LUNGE (switch side) LUNGE TO SQUAT (same side) STAPLE: RDL x2 DUMBBELLS RDL x1 DUMBBELL STAGGERED SQUAT (no straightening leg) STAGGERED SQUAT TO LUNGE (same side) STAGGERED SQUAT (no straightening leg) STAGGERED SQUAT TO LUNGE (same side) STAPLE: RDL x2 DUMBBELLS RDL x1 DUMBBELL BULGARIAN LUNGE FORWARD LEAN (same side) BULGARIAN LUNGE FORWARD LEAN (same side) STAPLE: RDL x2 DUMBBELLS RDL x1 DUMBBELL FINISHER! 100 x HAMSTRING LIFT x 1 DUMBBELL Every muscle in the lower body will be feeling alive! And ready for some rest! Let’s feel every rep, every lowering, every lift. And own it! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Aiming to target predominantly those glutes! The glutes are the largest muscle group we have and we use these muscles to different degrees during day to day life tasks including providing stabilisation simply to stand, balance, walk and run! Strengthening these big muscles bring so many benefits to many types of training and exercise in general. Today we will focus on isolating, activating and strengthening the glutes with complexes! Of course there is a variety of exercises in this workout but the main focus will be the same… lift with the glute muscles with as much control as possible on the concentric but also that eccentric phase as apposed to thinking thrust the weight up or swing the leg up/out. Each complex will be 3 minutes duration and consist of 2 exercises! Simply perform the first exercise for the number of reps, then the second exercise for the number of sets and repeat this for the 3 minutes! This is different from As Many Reps As Possible as it is more focused on quality over quantity so take your time and that last rep should be as great as the first! All you will need for this workout is a weight (I am using a 25kg dumbbell for your reference), your mat and a glute band. I also place a towel under the dumbbell. You can also use a barbell instead of a dumbbell for this workout! BRIDGE x 10 ABDUCTION x10 BANDED HIP THRUST (toes up) x 10 1/2 REPS x10 SUMO SQUAT x10 BODYWEIGHT SUMO TO RDL x10 HIP THRUST FULL RANGE x5 PULSES x10 SUMO DEADLIFT SQUAT x10 1/2 REP BODYWEIGHT ONLY x10 STAGGERED HIP THRUST x10 SWITCH SIDE! x 10 DIAGONAL REAR STEP x15 SWITCH SIDE! x15 SINGLE LEG EXPLOSIVE THRUST x10 SWITCH SIDE! x 10 CIRCLE FIRE HYDRANTS x15 SWITCH SIDE! x 15 SIDE LYING LEG LIFT x15 SWITCH SIDE! x 15 FINISHER: 100 x BANDED HIP THRUSTS (toes lift) There will be tips on the screen on help you get the most out of EACH rep! It is possible with glute workouts, and infact to varied degrees working other large muscle groups depending on format, to move the weight from the bottom position to the top and this is of course the goal but if you use this workout and every rep as ‘practice’ and aim to connect with the glute muscles contracting you will isolate and activate the muscles so much more! Full contraction at top! Slow release to lower!! I challenge YOU to make this as challenging as possible! 🔥🔥🔥 Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Ready to work those arms, back and shoulders? Let’s build muscle and grow even stronger! I think you will all enjoy this upper body dumbbell workout as I did!! The timer will be on for 1 minute of work for most exercises, 30 seconds rest inbetween! All you need for this upper body workout is your dumbbells, a mat and a chair! There is a staple of decline push ups however if you prefer, you can absolutely perform traditional push ups with both feet on the floor! The dumbbells I am using are 17.5kg and 8kg each. CHEST PRESS CHEST PRESS (No rest) SINGLE ARM ROW SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: DECLINE PUSH UPS PULLOVER PULLOVER (No rest) SUPINE ROW SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: DECLINE PUSH UPS SHOULDER PRESS SHOULDER PRESS ARNOLD PRESS ARNOLD PRESS STAPLE: DECLINE PUSH UPS LATERAL RAISES/PARTIALS/RAISES LATERAL RAISES/PARTIALS/RAISES DIPS DIPS STAPLE: DECLINE PUSH UPS 21s PALMS UP CURL 21s HAMMER CURL FINISHER! 100 x SKULLCRUSHERS! There is something very motivating during this workout knowing the staple, every time it comes round, is bodyweight only and we get to drop those dumbbells! But it quickly becomes challenging! Hopefully you see just how I try to stay as relaxed as possible… even when it comes to the lateral raises, I will take as long as I need pausing with dumbbells at my side before I perform the next rep! Quality over quantity! I am pretty sure you will enjoy the pace of this workout being with longer sets and longer rest. I hope you have a super session and appreciate the work those triceps accomplished at the end! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
A solid shoulder workout structured to hit all areas using dumbbells with some bodyweight exercises in there too! This is an intense workout but some fun movements along the way! Work through the pressing variations first before we will reduce the weight and target the laterals and rears more direct! The timer will be on for 1 minute per exercise with 30 se seconds rest inbetween! The dumbbells I am using for your reference are 2x 8kg and 2x 4kg each! STAPLE: ALTERNATING SHOULDER PRESS NO LOWER ARNOLD PRESS NO LOWER ARNOLD PRESS SHOULDER PRESS SHOULDER PRESS ARNOLD PRESS ARNOLD PRESS STAPLE: ALTERNATING SHOULDER PRESS PIKE PUSH UPS PIKE PUSH UPS REAR DELT FLYES REAR DELT FLYES LATERAL RAISES LATERAL RAISES STAPLE: ALTERNATING SHOULDER PRESS HAMMER RAISES HAMMER RAISES PARTIAL RAISES PARTIAL RAISES ARC RAISES ARC RAISES STAPLE: ALTERNATING SHOULDER PRESS DRIVING THE CAR DRIVING THE CAR FINISHER: 100 REPS CORE & SHOULDERS! 50x PLANK TO DOLPHIN 50x PLANK SAW Combining some bodyweight exercises within this workout really demonstrates the fact that bodyweight can be so challenging… particularly those pike push ups but it’s appreciated setting the dumbbells down though, even for afew minutes! The finisher was tough as the shoulders are simply fatigued so go be sure to go at your own and as always, have fun and be proud! Week 4 let’s begin!! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Cardio complexes! Ready?! All you need is your body FULLY warmed up, your mat and a bottle of water nearby! Each complex will be 3 minutes duration! Simply perform each exercise for the number of sets and repeat for the duration of the 3 minutes! The challenge is to PACE yourself for the 3 minutes! This is very different than HIIT where we are hitting it hard for only the 20 or 30 seconds work period! You can let me know if you find this more challenging overall than a HIIT specific workout! I find both as challenging but in different ways! Any exercises that involve higher impact will be shown with a low impact version (however not lower intensity!) X2 LUNGE JUMP BURPEES x10 REAR STEP LUNGES x20 PUSH UP BURPEES x10 PUSH UPS x5 BURPEE TO SQUAT x10 SQUATS x20 HAND TO FLOOR BURPEE x10 WALK OUT TO TRICEP PUSH UP x10 SPRAWL TO X2 RAINBOW KICK x10 ALTERNATING KICK THRU x20 BURPEE PLANK LADDER x10 MOUNTAIN CLIMBERS x30 ROLLING BURPEE TO PUSH UP x10 ALTERNATING HAND TO FOOT REACH x30 SPRAWL x10 COUCH TO PLANK x20 BURPEE JACKS x10 JUMPING JACKS x20 Finisher! 100 x SHOULDER TAPS! BRACE your ENTIRE body for that finisher! But 2 main considerations when performing those shoulder taps… try to resist movement in the hips such as rocking and don’t hold your breath! You will notice as you work through the workout, each complex alternates between lower body focus, upper body focus or full body with lots of burpees on that journey! Go at your own pace! Your pace is entirely specific to you! If you are moving at a pace that is challenging, yet mostly sustainable for the 3 minutes, PERFECT! Enjoy every complex! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
The timer will be on for a majority of the supersets for 50 seconds per exercise, straighten into the next exercise for 50 seconds with 20 seconds rest inbetween! However, the first supersets involving chest press will be 45 seconds each exercise with 30 seconds rest inbetween as we should need that little bit more rest! The staple superset (diamond press followed by pullover) will appear a total of 4 times throughout the workout! A great combination of pushing & pulling! All you will need for today’s workout is some dumbbells and your mat! The dumbbells I am using for your reference are 17.5kg each and 8kg each! CHEST PRESS DEADSTOP CHEST PRESS CHEST PRESS DEADSTOP CHEST PRESS STAPLE: DIAMOND PRESS PULLOVER SINGLE ARM ROW (one side) DEADSTOP ROW (same side) SINGLE ARM ROW (one side) DEADSTOP ROW (same side) SINGLE ARM MOMENTUM ROW (one side) DEADSTOP ROW (same side) SINGLE ARM MOMENTUM ROW (one side) DEADSTOP ROW (same side) STAPLE: DIAMOND PRESS PULLOVER SHOULDER PRESS (one side) SWITCH SIDE! SHOULDER PRESS (one side) SWITCH SIDE! ARNOLD PRESS (one side) SWITCH SIDE! ARNOLD PRESS (one side) SWITCH SIDE! STAPLE: DIAMOND PRESS PULLOVER PUSH PRESS (one side) SWITCH SIDE! PUSH PRESS (one side) SWITCH SIDE! LATERAL RAISE (one side) SWITCH SIDE! PARTIAL LATERAL RAISE (one side) SWITCH SIDE! STAPLE: DIAMOND PRESS PULLOVER FINISHER! 100 x REVERSE CRUNCH TO TOE TAP! This finisher appears a lot less challenging than it is! It is all about PRESSING that lower back HARD into the mat as you lower to toe tap. It is important to stop & rest when you feel you just can’t maintain that lower back presses into the mat! And as it is 100 reps, it is important not to rush this. Take your time and work through it! I loved the staple, in many ways opposing muscle groups (chest & back)! I think you will appreciate the rest during this workout! Upper body absolutely will love this!! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Isolation exercises galore for those triceps & biceps using a combination of dumbbell & bodyweight exercises to demand that those arms work very hard! Finishing with some core stability and strength before hitting those biceps again to finish with 100 reps! All you will need for this workout is a pair of dumbbells and your mat! The timer will be on for 1 minute per exercise with 20 seconds rest inbetween! SKULLCRUSHERS SKULLCRUSHERS PALMS UP CURL PALMS UP CURL TATE PRESS TATE PRESS HAMMER CURL HAMMER CURL DIAMOND PRESS DIAMOND PRESS WIDE CURLS WIDE CURLS OVERHEAD EXTENSION OVERHEAD EXTENSION CROSS BODY CURLS CROSS BODY CURLS TRICEP PUSH UP UNEVEN PUSH UP UNEVEN PUSH UP DIAMOND COBRA PUSH UP NEUTRAL POSITION COBRA PUSH UP PLANK HOVER (one side) SWITCH SIDE! DEADBUG (one side) SWITCH SIDE! ONE ARM LADDER SWITCH SIDE! FINISHER! 100 x ALTERNATING CURLS! 50 per side! 🔥🔥🔥🔥🔥🔥 What a workout!! This workout is straight to the point! Making those triceps and biceps work very hard in order to move those dumbbells! Compound movements such as bent over rows, chest press, push ups & pull ups to name a few all contribute majorly to developing the muscles and strength in the arms but I think we all love a specific workout occasionally dedicated to those biceps and triceps! Enjoy everyone!! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
‘Killer’ is in the title as this was my thoughts within 3 minutes! A lot of work focused on triceps and the chest, whilst involving the front delts and core! The finisher will literally finish those triceps! The timer will be on for 1 minute per exercise with 20 seconds rest inbetween! For this workout, you will need dumbbells, your mat, a chair for some bodyweight dips (or dip bar) and I will be using a yoga block towards the end but this is not necessary! The dumbbells I am using for your reference are 17.5kg and 9kg each! STAPLE: CHEST PRESS FLYES PUSH UPS DIPS TRICEP PUSH UPS DIPS TRICEP PUSH UPS STAPLE: CHEST PRESS FLYES PUSH UPS DIAMOND PRESS TRICEP PRESS DIAMOND PRESS TRICEP PRESS STAPLE: CHEST PRESS FLYES PUSH UPS DEADSTOP WIDE PUSH UPS DEADSTOP TRICEP PUSH UPS DEADSTOP WIDE PUSH UPS DEADSTOP TRICEP PUSH UPS STAPLE: CHEST PRESS FLYES PUSH UPS ELEVATED PUSH UP TO SIDE PLANK SWITCH SIDE! ELEVATED HIGH TO LOW PLANK (switch) SWITCH SIDE! FINISHER! 100 x COBRAS! 50 x NEUTRAL HAND POSITION! 50 x DIAMOND HAND POSITION! This workout makes me think about all the places I have performed this combination of chest press, flyes and push ups! It was always part of my routine and many of the people I have trained over the years in person were well used to this being a common format in upper body days! And the finisher! You know it’s been a tough workout when by the end you are down to only afew cobra push ups at a time in the finisher! It’s week 6! Let’s smash this workout! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Every muscle in your body will be hit today! Trisets involving dumbbells and our own bodyweight to bring resistance training and cardio elements combined to make you feel strong and accomplished after! The timer will be on for trisets consisting of 30 seconds per exercise with 30 seconds rest inbetween! All you will need for this full body workout is a pair of dumbbells and your mat! The dumbbells I am using for your reference are 10kg each! STAPLE: MAKER - SQUAT - PRESS SQUAT TO PRESS ARNOLD PRESS (same side) SQUAT THEN PRESS (same side) STATIC LUNGE HOLD! BODYWEIGHT REAR STEP LUNGE STAPLE: MAKER - SQUAT - PRESS SNATCH CLEAN TO SQUAT (same side) UNEVEN SQUAT (same side) STAGGERED RDL STAGGERED SQUAT (same side) STAGGERED RDL TO SQUAT STAPLE: MAKER - SQUAT - PRESS SQUAT TO CURTSEY LUNGE SQUAT TO LUNGE (same side) SQUAT TO CURTSEY LUNGE (same side) SINGLE ARM PRESS PUSH PRESS CLEAN TO PRESS STAPLE: MAKER - SQUAT - PRESS PLANK TO SIDE PLANK ROW UNEVEN PUSH UP RENEGADE ROW FINISHER: 100 x SMALL TUCK TO TOE TAP Always nice knowing we are finishing with abs on the mat after a full body workout! I hope you feel as EPIC as I do after this!! I feel strong and energised whilst feeling tired yet accomplished! Have a super session and remember to enjoy it!! Day 14 let’s go! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
It’s complexes!! 2 minutes per complex! 2 exercises per complex! Strength, co-ordination, smooth transitioning and focus all are important factors for this workout! With each complex, you will feel each specific muscle group under tension. Even if the complex involves a lower body focused pair of exercises, the upper body including the forearms, shoulders, back & core will be involved throughout also! The timer will be on for 2 minutes per complex with 30 seconds rest inbetween each complex! There are only 2 exercises within each complex! The number of reps per exercise will range from 10 to 20 reps but it will all be on screen throughout the complex for your reference! For this fun full body workout, you will need some dumbbells, a mat, a chair and a yoga block! The dumbbells I am using for your reference are 12.5kg each and 6kg each! RDL x10 HIGH SQUATS x10 BENT OVER ROW x10 PUSH UPS x10 STATIC LUNGE x10 SWITCH SIDE x10 CHEST PRESS x10 DIAMOND PRESS x10 REAR STEP LUNGE x10 SWITCH SIDE x10 RENEGADE ROWS x10 DIVER PUSH UPS x10 BULGARIAN LUNGE x10 STAGGER SQUAT x10 All same side BULGARIAN LUNGE x10 STAGGER SQUAT x10 All same side DIPS x20 FRONTAL RAISE x10 SHOULDER PRESS x10 PARTIALS x20 HEEL ELEVATED SQUATS x15 1/2 REP SQUATS x15 DIAGONAL RAISES x10 ARC RAISES x10 BULGARIAN LUNGE x15 CLOSE STANCE x10 All same side BULGARIAN LUNGE x15 CLOSE STANCE x10 All same side PALMS UP CURL x10 HAMMER CURLS x10 FINISHER! 100 x SIT UPS! 50 x CROSS ARM 50 x BUTTERFLY Formatted to promote increases in strength, improvements in muscular endurance and challenging your focus on form whilst being close to fatigue! A full body workout indeed! The whole body will feel accomplished after this! And look forward to the finisher being that it involves lying on the mat!! 😉 Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Pyramid training for a full body workout… and the timed format of pyramid sets means it is guaranteed that this workout will pass quite quickly yet be very intense at points especially when we reach the 1 minute mark per exercise! For this full body workout you will need a pair of dumbbells, your mat, a yoga block and a chair! The dumbbells I am using for your reference are 10kg throughout! The timer will be on for each pyramid set as follows (in seconds): 20 work 20 rest 40 work 20 rest 60 work 20 rest 40 work 20 rest 20 work 20 rest! CLEAN TO SQUAT LATERAL PARTIALS HEEL ELEVATED 1 1/2 REPS X1 ARM SHOULDER PRESS (same side) X1 ARM SHOULDER PRESS (switch side) FWD LEAN BULGARIAN LUNGE (same side) FWD LEAN BULGARIAN LUNGE (switch) DIAMOND PRESS FINISHER! 100 x RENEGADE ROWS: 25 x SINGLE SIDE! 25 x OPPOSITE SIDE 50 x ALTERNATING!* • yoga block can be placed on back as an option! 😉 For me, I found this finisher one of the most challenging so far! The Renegade Row involves much more than just the back… core and lower strength, stability, support, and control! But take your time! 100 reps can be split up as you prefer! The yoga block is an option to test just how little you can resist movement at the hips… harder than it looks! Of course some movement is inevitable but the point is to ‘try’ to resist it! Have fun and smash it!! I know you will! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
The format will be trisets, using bodyweight and dumbbells as resistance to make the quads, hamstrings, glutes & calves work hard! The timer will be 30 seconds each exercise within the triset, with 30 seconds rest inbetween! For this lower body workout you will need a pair of dumbbells, a yoga block and your mat for cool down! The dumbbells I am using for your reference are 15kg each. X2 HEEL ELEVATED SQUAT 1 1/2 REPS! BODYWEIGHT 1/2 REPS! X2 HIGH SQUAT RDL HIGH SQUAT TO RDL STAPLE: ON TOES SQUAT BODYWEIGHT 1/2 REPS! SQUAT ROCKS! X2 LUNGE BODYWEIGHT ON TOES HOLD! BODYWEIGHT LUNGE! X2 REAR STEP FORWARD LEAN LUNGE FORWARD LEAN LUNGE BODYWEIGHT REAR LUNGE! STAPLE: ON TOES SQUAT BODYWEIGHT 1/2 REPS! SQUAT ROCKS! X2 GOBLET SQUAT HOLD BODYWEIGHT 1/2 REPS! X2 STAGGERED SQUAT 1/2 REP RDL STAGGER SQUAT TO RDL STAPLE: ON TOES SQUAT BODYWEIGHT 1/2 REPS! SQUAT ROCKS! ELEVATED CURTSEY LUNGE BODYWEIGHT 1/2 REPS! FULL RANGE! CURTSEY LUNGE TO SQUAT CURTSEY HOLD! CURTSEY LUNGE TO SQUAT! Finisher: 100 x CALF RAISES! 50 x 2 DUMBBELLS! 50 x BODYWEIGHT ONLY! Some of the exercises today involved focus and balance and made it really fun to work through! A great all rounder for the lower body! Let’s begin week 3!!! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Strength, endurance, power, balance, co-ordination, isometrics…. Plus more! So many ways of training we love all in this workout! A full body workout packed with variety! Aside from 5 sets throughout of sumo deadlifts squats, each superset is different! Remember to make this your own workout! Change foot position, jump higher than me, leave out the jumping if it occurs, or have your entire selection of dumbbells nearby to switch it up as you wish! I typically aim to have 1 pair of dumbbells, maximum 2 pairs. This is to primarily show you that you don’t need a huge range of dumbbells to do these workouts, but it does help! During many of the supersets, we will be starting with 2 dumbbells and dropping to bodyweight or just the 1 dumbbell! It’s a bodyweight finisher! And what better way to celebrate our journey than 100 chest to floor burpees! This is a test of determination more than anything else. No matter if you aim for 25, 50 or 100, persevering to reach that number requires so much. Simply leave out the jump at the top if you prefer to not jump and set a goal in your mind. 25, 50, or 100 reps will be a challenge! Ensure you use the arms to lower yourself to the floor with control. Yes, on camera it may look like I’m throwing myself down but I am suing my arms each rep to lower so to minimise impact. Then using arms again to assist getting back up! I pause at certain points through the reps to catch my breathe and reset! The timer will be on for 45 seconds of work per exercise, straight into the next exercise for 45 seconds before we have 30 seconds rest! The dumbbells I am using are 2 x 9 kg however I also use 1 x 25 kg for the sumo deadlifts squats! Low impact alternatives are provided for any movements involving jumping! SUMO DEADLIFT SQUAT SUMO JUMPS SQUAT THEN PRESS SQUAT TO PRESS MAKER SPRAWL HEEL ELEVATED SQUATS x2 DUMBBELLS BODYWEIGHT 1/2 REPS SUMO DEADLIFT SQUAT SQUAT WALK PUSH PRESS CLEAN TO PRESS LUNGE JUMPING LUNGE (same side) LUNGE (switch side) JUMPING LUNGE (same side) SUMO DEADLIFT SQUAT BODYWEIGHT RDL TO SUMO SUPINE ROW RENEGADE ROW RDL TO HIGH SQUAT SQUAT BURPEE PARTIALS JUMPING JACKS SUMO DEADLIFT SQUAT BODYWEIGHT 1/2 REPS RDL TO LUNGE BODYWEIGHT LUNGE TO BALANCE RDL RDL TO LUNGE (switch side) BODYWEIGHT LUNGE TO BALANCE RDL TRICEP PUSH UPS COBRA PUSH UPS SUMO DEADLIFT SQUAT SUMO HOLD w / CALF RAISE FINISHER! 100 x CHEST TO FLOOR BURPEES! As you know, every workout has been my REAL workout. We have worked hard together. I don’t pick ‘perfect’ cuts to share, I simply hit record and share it with you. And it’s all real time! In fact there have been funny moments when I have performed 2 sets of lunges on the same side!😆 And one of my children’s balloons popped into the camera due to the fan blowing! 😆 And I absolutely am apprehensive starting sometimes as I know it’s going to be tough but within a few minutes I relax into it as I know you do too, with some workouts more than others such as EMOM or a push up workout! This workout encompasses everything we have achieved together. What I hope for you to have gained the most is that inner confidence. We are all different in many ways. And that is what makes us individually so special and unique. We all have weaknesses and strengths too. And each day we are striving to be the best that we can be. Do this, don’t do that, do it this way, this is the best way… do it YOUR way! And I hope you take a little bit of EPIC with you. We are EPIC! And thank you. Cx My 5 Min EPIC Warm Up Routine: 🤍 My Private Facebook Group: 🤍 My Instagram: 🤍 My Website: 🤍 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.
This is a complete upper body workout! It’s all in here today! We have pressing, rowing, flyes, pulls, curls, raises and some abs specific to finish! All you will need are some dumbbells, your mat and you… ready to put in the work! You will finish feeling pumped, mentally and physically!😏 The dumbbells I am using for your reference are 2 x 17.5 kg each and 2 x 6 kg each! The timer will be on for 1 minute per exercise with 20 seconds rest inbetween! X3 CHEST PRESS SINGLE ARM ROW SWITCH SIDE! X2 REAR DELT FLY - PARTIAL UPRIGHT ROW - PRESS ARNOLD PRESS - DIAGONAL RAISE LATERAL RAISE - PARTIALS AROUND THE WORLD - ARC RAISE X3 DIAMOND PRESS PULLOVER X2 HAMMER CURL - WIDE CURL FINISHER! 100 x reps ABS! 25x OPPOSITE FOOT REACH SIT UP 25x SWITCH SIDE! 25x OPPOSITE FOOT REACH CRUNCH 25x SWITCH SIDE! Put the head down and work hard with the compound lifts at the beginning before we move to more isolation movements on the triceps, shoulders and biceps! A staple, solid upper body workout that I know you will appreciate! Let’s do this!! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
This workout is all about the flow! Full body flows along with compound movements to not only build strength but test your co-ordination and control of the dumbbells… with the heart rate elevated at points throughout! I find with this format, I am so focused on what is next that the workout feels shorter! All you will need for this workout is your dumbbells and mat! The dumbbells I am using for your reference are 10kg throughout! The timer will be on for 40 seconds of work per exercise with 20 seconds rest for a majority of this workout! There are 2 circuits and we complete each circuit for 3 rounds! X3 ROUNDS RDL DEEP SQUATS SHOULDER PRESS ROW COMPLEX: RDL - SQUAT - PRESS - ROW X3 ROUNDS 1 1/2 REP SQUATS SQUAT TO PRESS RENEGADE ROW PLANK TO DEADLIFT PUSH UPS MAKER 2 MINUTE COMPLEX: FLOW COMPLEX - MAKER FINISHER! 25x HIP LIFT TO LEG LOWER 25x TOE REACHES 25x HIP LIFT TO LEG LOWER 25x TOE REACHES Full body is exactly this! The shoulders, chest, back, arms, entire lower body and a lot from the core in required! I would suggest that if you like full body workouts that combine the aspect of single rep complexes with strength focused sets then your body and mind will love this!! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Here we go! It’s TABATA time! Short bursts of high intensity! Pace is the PACE that challenges YOU! Cardio with bodyweight resistance, elements of endurance, explosive movements, co-ordination, stability and strength all combined to make for a sweaty 30 minutes! The timer will be on for 20 seconds of work, with 10 seconds rest inbetween! We repeat each exercise for 4 sets, however most of these exercises are unilateral so it equals 2 sets per side, switching side each set! Due to the fact it’s only 20 seconds, the need to focus on sustainability is lessened and you can just go for it! If an exercise involves jumping, a low impact alternative will be provided! FORWARD LEAN LUNGE TO KNEE DRIVE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! X1 LEG SIT UP (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! SQUAT TO CROSS KNEE DRIVE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAGGERED PUSH UP SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STATIC LUNGE / JUMP SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! SINGLE LEG BURPEE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! LUNGE TO SQUAT SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! SIDE PLANK EXPLODE TO OPEN SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! LUNGE TO STRAIGHT LEG EXTEND SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! TUCK TO STAR TUCK TO STAR TUCK TO STAR TUCK TO STAR LATERAL LUNGE TO KNEE DRIVE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! DOWNDOG TO KNEE TUCK PUSH UP SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! CURTSEY LUNGE TO REAR FOOT TAP SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! X1 ARM PLANK LADDER SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! Finisher! X50 ALTERNATING HAND SPRAWL X50 HAND SPRAWL! The finisher is essentially 50 reps of alternating hand, then 50 reps of both handed sprawl at the moderate pace relevant to you! I suggest on the screen for the low impact option to perform stepping back instead of hopping and both hands placing on floor for entire 100 reps as apposed to 50! I thoroughly enjoyed the fact each set was ONLY 20 seconds! Go for it and feel so proud after!! And most importantly… have fun! If it is challenging you, you are doing it right! 😁 Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 Caroline Girvan HIIT Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Resistance training to promote muscle building in every major muscle group with some cardio to increase that heart rate! And finishing 100 x reps bodyweight exercise incorporating the entire body, particularly the core, legs and shoulders! The timer will be on for 45 seconds of work, 15 seconds rest throughout! All you will need is a pair of dumbbells and your mat! I also use a yoga block to elevate heels in squats and during some push ups but it isn’t necessary! The dumbbells I am using for your reference are 9 kg each throughout! STAPLE: RDL TO HIGH SQUAT HIGH SQUAT W/BRIEF PAUSE AT BOTTOM HIGH SQUATS SHOULDER PRESS PUSH PRESS STAPLE: RDL TO HIGH SQUAT SQUAT TO LUNGE (alt lunge each rep) ALTERNATING REAR LUNGE BENT OVER ROW ALTERNATING ROW STAPLE: RDL TO HIGH SQUAT HEEL ELEVATED SQUAT W/ BRIEF PAUSE HEEL ELEVATED SQUAT UNEVEN TO STANDARD PUSH UP SWITCH SIDE! STAPLE: RDL TO HIGH SQUAT LUNGE TO SQUAT X1 DUMBBELL SWITCH SIDE! FULL RANGE FRONTAL RAISE PARTIALS STAPLE: RDL TO HIGH SQUAT STAGGERED RDL TO SQUAT SWITCH SIDE! RENEGADE ROW RENEGADE ROW TO PUSH UP STAPLE: RDL TO HIGH SQUAT REAR LUNGE TO BALANCE RDL SWITCH SIDE! SIDE PLANK TO UNEVEN PUSH UP SWITCH SIDE! STAPLE: RDL TO HIGH SQUAT SQUAT TO PRESS 1/2 REP ELEVATED SQUAT BEAR CRAWL BEAR SHOULDER TAPS STAPLE: RDL TO HIGH SQUAT FINISHER! 100 x BODYWEIGHT! 50 x HOVER TO DOWN DOG 50 x PLANK TO DOWN DOG This finisher was definitely more challenging than it looks on paper! During the hovering, think about bring knees to ‘just’ above the floor… so as close to the floor as possible! Aim for neck to move inline with spine as you lift & lower! You will be in this hover position not only in the finisher, but during bear crawls! This workout left me aware that I have definitely worked hard, my muscles were tired and I felt amazing!! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Delts… let’s do this! We will work at a controlled pace to promote muscle building in the entire shoulder region! The core and triceps will be working alongside the anterior, posterior and lateral muscles of the shoulders! The timer will be on for 1 minute per exercise within the circuit with 30 seconds rest inbetween each exercise! We simply perform the circuit for 3 rounds! All you will need for this shoulder workout is some dumbbells! The dumbbells I am using for your reference are 9kg each and 4kg each! ALTERNATING REAR DELT FLY ARNOLD PRESS ARC RAISE PARTIAL TO LATERAL RAISE 21s FRONTALS (BOTTOM, TOP, FULL) 1/2 REP PRESS (PRESS EVERY 10 SEC) PIKE PUSH UPS UPRIGHT ROW FINISHER! 100 x PARTIAL LATERAL RAISES! Yes this finisher is a burn out! But a burn out where the last rep will be as good as the first! Take those breaks! Pause when you need to! Try to minimise rocking or momentum. Keep the shoulders back, down and relaxed! This is going to be a sizzling session! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Ready to surprise yourself? A full workout dedicated to mostly Bulgarian lunges! Yes, mostly Bulgarian lunges though I think you will be surprised as how much variation there is! We perform each superset only the once per side so every superset is different! Throughout this workout, and every workout I ever share, it is important to make it YOUR own workout. In this case, it relates to the depth of your lunge, the distance of your foot in relation to the chair and where you hold the dumbbells! I tend to have my foot slightly more away than others, or you may feel more comfortable with foot further away than me during the standard Bulgarian lunges. It is important to keep the following in mind though throughout: • Front foot straight and inline with thigh so toes facing forward and not off set. • Back is straight throughout. This applies to forward leaning version. Tilt forward from the hips but still keep that chest open, shoulders back and down. • EASE into the depth. Please don’t just ‘drop’ into the lunge. Take your time and go at your own pace throughout! • Depending on the weights you have access to, you may prefer 1 dumbbell if I use 2, or you may want to use 2 dumbbells if I drop to 1. • During the holds, ensure your are breathing and try to relax your breath as best you can! • And most importantly, try to enjoy it! It is over quickly and you will be surprised! The timer will be on for a majority of the workout 30 seconds of work, followed by another 30 seconds of work of a variation of previous movement, we will then have 30 seconds rest! We perform each superset on one side, rest for 30 seconds then repeat the opposite side! The staple of bodyweight forward lean Bulgarian lunges will appear 4 times in total and it will be the full 60 seconds per side with 30 seconds rest in-between! It will all be shown clearly on the screen for you to follow along! All you will need is a pair of dumbbells, a chair or bench and a yoga block for the finisher! Please ensure you have a staple chair or bench or even sofa to perform these Bulgarian lunges. You could injure yourself if the chair or structure you are placing your foot on moves or tips over. The dumbbells I am using for reference are 2 x 10 kg dumbbells! As with most of the workouts I share, typically we use 2 dumbbells towards the beginning then as we progress through the workout we will use 1 dumbbell or bodyweight only! STAPLE (1 minute per side) FORWARD LEAN SWITCH SIDE! SLOW ECCENTRIC SLOW CONCENTRIC (same side) SLOW ECCENTRIC (switch) SLOW CONCENTRIC (same side) X2 DUMBBELL REGULAR BODYWEIGHT ONLY (same side) X2 DUMBBELL REGULAR (switch) BODYWEIGHT ONLY (same side) STAPLE (1 minute per side) FORWARD LEAN SWITCH SIDE! HOLD x2 DUMBBELLS HOLD BODYWEIGHT ONLY! HOLD x2 DUMBBELLS (switch) HOLD BODYWEIGHT ONLY! PAUSED x2 DUMBBELLS PAUSED BODYWEIGHT ONLY! PAUSED x2 DUMBBELLS PAUSED BODYWEIGHT ONLY! STAPLE (1 minute per side) FORWARD LEAN SWITCH SIDE! RDL TO BULGARIAN LUNGE SWITCH HAND! RDL TO BULGARIAN LUNGE SWITCH HAND! RDL! SWITCH HAND! RDL! SWITCH HAND! STAPLE (1 minute per side) FORWARD LEAN SWITCH SIDE! CLOSE STANCE x1 DUMBBELL BODYWEIGHT 1/2 REPS! CLOSE STANCE x1 DUMBBELL BODYWEIGHT 1/2 REPS! 21s BOTTOM - TOP - FULL! (20/20/20) 21s BOTTOM - TOP - FULL! (20/20/20) FINISHER! FWD LEAN FOOT ELEVATE LUNGE 25 per side! When you finish, take a moment to appreciate what you have just done! A leg workout predominately Bulgarian lunges!! Let’s rock these lunges! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
It’s full body day!! Let’s have so fun!! Every muscle group will be worked hard today, to promote growth and strength! For a majority of the workout will involve a compound movement, followed by a variation such as change of range of movement or tempo, then into another variation of the compound movement again! Often the 2nd exercise will technically be less demanding than the first, yet we then reach the 3rd exercise on that muscle group that will then feel the most challenging! The timer will be on for 40 seconds per exercise with 20 seconds rest inbetween! For this full body workout, you will need some dumbbells, a chair, yoga block/thick book and your mat! The dumbbells I am using for your reference are 2 x 15kg and 2 x 9kg. 1 1/2 REP HEEL ELEVATED SQUAT BODYWEIGHT 1/2 REPS! FULL RANGE x2 DUMBBELLS BENT OVER ROW LANDMINE ROW SUPINE ROW RDL HAMSTRING HOLD w/ DUMBBELL 1/2 REP RDL CHEST PRESS PUSH UPS ALTERNATING CHEST PRESS STATIC LUNGE BODYWEIGHT 1/2 REP ELEVATED LUNGE ELEVATED LUNGE w/ 2 DUMBBELLS STATIC LUNGE (switch) BODYWEIGHT 1/2 REP ELEVATED LUNGE ELEVATED LUNGE w/ 2 DUMBBELLS SHOULDER PRESS PIKE PUSH UPS ARNOLD PRESS BULGARIAN LUNGE BODYWEIGHT (same side) HOLD (rise on beep) BULGARIAN LUNGE (switch) BODYWEIGHT (same side) HOLD (rise on beep) SLOW DIPS TRICEP PUSH UPS DIPS STAGGERED RDL FWD LEAN LUNGE TO HAND TAP RDL 1/2 REP RDL STAGGERED RDL (switch side) FWD LEAN LUNGE TO HAND TAP RDL 1/2 REP RDL Finisher! 100 x REPS ON THE ABS! 50 x DUMBBELL TOE REACHES 50 x DUMBBELL LEG LOWER So we can look forward to lying on the mat for some abs as the finisher! 😎 I am sure you will enjoy the structure of this workout with most exercises grouped together to target those major muscle groups! And boy, will we feel those muscles working!! Let’s have full body fun! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
The hamstrings and glutes get as much attention as those quads today with hinging movements and lunge variations! Compound movements more at the beginning before we move to more fun with bodyweight only! The timer will be on for 40 seconds per exercise with 20 seconds rest for a majority of the workout. For this workout you will need some dumbbells, your mat and a chair! The dumbbells I am using for your reference are 20kg each. I also use 1 x 12.5kg for some of the exercises later in the workout. 1 1/2 REP SUMO SQUATS 1 1/2 REP SUMO SQUATS 1 1/2 REP SUMO SQUATS LUNGE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: X1 LEG RDL SWITCH SIDE! GOBLET SQUAT GOBLET SQUAT GOBLET SQUAT 1 1/2 REP STAGGERED RDL SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: X1 LEG RDL SWITCH SIDE! BULGARIAN LUNGE x 1 DUMBBELL SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! LUNGE TO STAND SWITCH SIDE! LUNGE TO FORWARD LEAN HAND TAP SWITCH SIDE! STAPLE: X1 LEG RDL SWITCH SIDE! 1 1/2 REP QUAD FOCUS BULGARIAN LUNGE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! KNEEL TO SQUAT SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! FINISHER! 100 x BODYWEIGHT BULGARIAN LUNGES SWITCH AFTER EACH 25 REPS! Oh yessss!!! We can all smash this finisher! Simply go at your own pace! Simply complete 25 reps then switch… and repeat for 100 reps! A lot of work on other hamstrings, quads and glutes…. Mostly dumbbells at the beginning then we go to bodyweight only! Get ready!! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
One dumbbell is only be needed for nearly all of this workout, apart form the finisher where we will need 2! Fast, precise, solid, strong, direct yet smooth! That’s the vibe today! The timer will be on for 30 seconds per exercise with 15 seconds rest inbetween! Each exercise will be performed for 2 sets per side! The staple appears a total of 4 times during this workout and will be performed for only 1 set per side when it appears! All you will need for this sweaty session is light dumbbells, your mat and a bottle of water nearby! The dumbbells I am using for your reference are 4kg. The main part of this workout actually only requires 1 dumbbell! We will use 2 dumbbells for the finisher! STAPLE: SQUAT TO PRESS (one side) SWITCH SIDE! SNATCH (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! CURTSEY LUNGE TO SIDE KICK (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: SQUAT TO PRESS (one side) SWITCH SIDE! NINJA SQUAT TO ROTATE PUNCH SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! SQUAT TO LUNGE (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: SQUAT TO PRESS (one side) SWITCH SIDE! PUSH UP TO RENEGADE ROW (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! LUNGE TO SINGLE LEG RDL (switch side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: SQUAT TO PRESS (one side) SWITCH SIDE! CHEST TO FLOOR SPRAWL (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! FINISHER! 100 REPS COMBO! 25 x SQUAT TO PRESS 25 x SHOULDER PRESS 25 x SQUATS 25 x SQUAT TO PRESS 😁 this was one of my favourites!!! Loved it!! Those ninja squats with a rotational punch?? Highlight!!😆👊🏼 I hope you felt your entire body tried yet completely energised and alive after this!! Well done in advance for smashing it!! Cx Always ensure you warm up before any workout. Here’s my HIIT Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Ready to knockout this combat workout? Plenty of jabs, kicks and unsuspecting swift manoeuvres with maximum follow through to challenge your ‘opponent!’ This is a high intensity cardio session for you to thoroughly enjoy! Embrace this combat mentality and imagine taking your opponent by surprise! Aiming to be as precise with those movements whilst direct with speed! And unless you participate in regular combat training, don’t be too focused on which arm to jab with or height of kick… aim for speed and directness! And what I made my intention…. Having fun! I absolutely loved this workout! This workout was based on feedback within the recent Community post and many of you kindly shared you love overwhelmingly supersets within HIIT, combat workout and pyramid training so thank you for all of your wonderful comments and suggestions! The timer will be on for 20 seconds per exercise and we simply perform each exercise twice! Many of the exercises involve performing on one side, then the next exercise will be the opposite side! There will be 10 seconds rest inbetween each exercise! The staple will appear 5 times in total! JAB SWITCH SIDE! CROSS JAB SWITCH SIDE! JAB, CROSS SWITCH SIDE! UPPER CUTS UPPER CUTS STAPLE: NINJA SQUAT TO ROTATIONAL JAB SWITCH SIDE! RAINBOW KICK (one side) SWITCH SIDE! X2 SHUFFLE TO KNEE DRIVE SWITCH SIDE! KNEE DRIVE TO KICK SWITCH SIDE! LUNGE TO KICK SWITCH SIDE! STAPLE: NINJA SQUAT TO ROTATIONAL JAB SWITCH SIDE! SIDE KICK (one side) SWITCH SIDE! SPRAWL TO ALTERNATING KICK SPRAWL TO ALTERNATING KICK DROP TO KICK THRU (one side) SWITCH SIDE! STAPLE: NINJA SQUAT TO ROTATIONAL JAB SWITCH SIDE! SPRAWL TO ALTERNATING NINJA SQUAT SPRAWL TO ALTERNATING NINJA SQUAT HOOK (one side) SWITCH SIDE! UPPER CUT, HOOK SWITCH SIDE! FORWARD SPEED BAG FORWARD SPEED BAG HIGH KNEES HIGH KNEES STAPLE: NINJA SQUAT TO ROTATIONAL JAB SWITCH SIDE! REVERSE SPEED BAG REVERSE SPEED BAG ALTERNATING JABS ALTERNATING JABS SIT UPS SIT UPS SIT UP TO ROTATION PUNCHES SIT UP TO ROTATION PUNCHES STAPLE: NINJA SQUAT TO ROTATIONAL JAB SWITCH SIDE! SIDE KNEE LIFT TO EXTENSION SWITCH SIDE! MOUNTAIN CLIMBERS MOUNTAIN CLIMBERS FINISHER! 100 x JAB FINISHER! 20 x JAB, CROSS JAB SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! 20 x ALTERNATING JABS! Strike hard! Protect yourself! Remember that element of surprise! Importance of swift movements! And most importantly, have so much fun!! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Giant sets, but taking each rep as it comes, one at a time. Allowing for moments to pause and reset to ensure your technique is the very best it can be! During the RDLs, take as long as you like at the bottom to feel that stretch in the hamstrings. The same applies with even the bodyweight hand taps… can you push chest out even more? Hips higher? Increase stretch on hamstrings that little bit more? Exaggerating the chest during the high squats and top of the RDLs. During the curtsey lunges, keep the hips facing FORWARD! And chest up throughout! The timer will be on for 30 seconds per exercise within the giant set and we have 4 exercises within the giant set so 2 minutes per giant set! All you will need this lower body workout is a pair of dumbbells and that yoga block/thick book/stepper than you have been using through this program! The dumbbells I am using for your reference are 15kg each! 2 sets of each giant set! HIGH SQUATS PAUSE - FULL RANGE - X1 DB 1/2 REP - B/W HOLD ELEVATED STATIC LUNGE X2 DB - X1 DB - B/W HOLD - FULL RANGE! HEEL ELEVATED SQUATS X2 DB - X1 DB - B/W 1/2 REP - FULL RANGE! RDL PAUSED - FULL RANGE - X1 DB 1/2 REPS - FULL RANGE! REAR STEP LUNGE X2 DB - X1 DB - B/W - FWD LEAN HAND TAP! STAGGERED RDLS 1/2 REP - FULL RANGE - 1/2 REP - FULL RANGE! CURTSEY LUNGE X1 DB STATIC - STEP INTO - B/W STATIC - STEP INTO! FINISHER! 100 x SQUATS WITH DUMBBELL!* *can be performed with 2 dumbbells, 1 dumbbell or bodyweight depending on weight you have access to and feel comfortable with. Another great option is to even begin with 1 dumbbell for example and move to bodyweight if you feel your technique is being affected. I know you can do it if you try to stay relaxed in your breathe, keep gaze and chest looking forward and smooth movement throughout! As you will notice as you progress through this workout, with the giant set each exercise progressively become generally less challenging on paper ie. Moving to only 1 dumbbell or bodyweight so mentally it is very motivating! Quality over quantity of reps throughout and you will get a lot from this workout!! The entire lower body is feel so alive! You will love this one! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
An upper body workout focusing primarily on those shoulders! Flyes will be the exercise directed at the chest with skullcrushers on those triceps! Although the triceps and upper chest are involved throughout many of the shoulder exercises too! Each exercise will be performed for 2 rounds with the staple bring performed only once when it appears! The timer will be on for 1 minute per exercise with 20 seconds rest inbetween! All you will need are some dumbbells and your mat! The dumbbells I am using for your reference are 9kg each & 4kg each! Depending on the weight you are using, you may go at a slightly faster or slower pace than me. For example, with the Skullcrushers, if you have lighter weight, you might perform afew reps than me or if you have slightly heavier for the Around The Worlds, you might need to lift the weights at a slightly faster pace but still try to control lowering slower! If you have a greater range of dumbbells available to use, keep those handy! I usually try to keep a maximum of 2 pairs simply for to help make it easier for you to reference what I am using! SHOULDER PRESS SHOULDER PRESS ARNOLD PRESS ARNOLD PRESS STAPLE: LATERAL THEN FRONTAL RAISE PAUSE AT BOTTOM FLYES PAUSE AT BOTTOM FLYES 1 1/2 REP FLYES 1 1/2 REP FLYES STAPLE: LATERAL THEN FRONTAL RAISE SKULLCRUSHERS x2 DUMBBELLS SKULLCRUSHERS x2 DUMBBELLS SKULLCRUSHERS x1 DUMBBELL SKULLCRUSHERS x1 DUMBBELL STAPLE: LATERAL THEN FRONTAL RAISE REAR DELT ROW REAR DELT ROW ARC RAISE ARC RAISE STAPLE: LATERAL THEN FRONTAL RAISE PARTIAL REAR DELT FLYES PARTIAL REAR DELT FLYES TOUCH AT BOTTOM LATERAL RAISE TOUCH AT BOTTOM LATERAL RAISE STAPLE: LATERAL THEN FRONTAL RAISE AROUND THE WORLD! AROUND THE WORLD! FINISHER! 100 x ABS! 25 x HANDS MEET TO EXTEND 25 x EXTEND 25 x STRAIGHT LEG HANDS MEET TO EXTEND 25 x LEG LOWER A demanding shoulder workout with some triceps and chest is flyes so we are ready for the pushing movements of the chest in day 48! Remember when performing the shoulder exercises to keep knees soft, core braced, look straight ahead and don’t hold your breath! During the flyes, inhale to lower, exhale to lift! And maintain a slight bend at the elbows! Week 10 has officially commenced!! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
All the arms and abs!! This is going to be one of those workouts that you will feel the extra blood actually pumping to the arms! Slow, exact and extremely intense! The timer will be on for 1 minute per exercise with 20 seconds rest inbetween! There is a staple of dips that will only appear 4 times in total! All you will need for this workout is a pair of dumbbells, your mat and a chair! The dumbbells I am using for your reference are 8kg each! TAP THE MAT CRUSHER! SKULLCRUSHERS SHOULDER CRUSHER STAPLE: DIPS! TRICEP PRESS (PRONATE HAND POSITION) TRICEP PRESS (SUPINE HAND POSITION) TRICEP PRESS (NEUTRAL HAND POSITION) STAPLE: DIPS! PALMS UP 21s BOTTOM - TOP - FULL RANGE PALMS UP CURLS FULL RANGE! PALMS UP 21s BOTTOM - TOP - FULL RANGE WIDE CURLS 21s BOTTOM - TOP - FULL RANGE WIDE CURLS FULL RANGE! WIDE CURLS 21s BOTTOM - TOP - FULL RANGE STAPLE: DIPS! HAMMER CURLS 21s BOTTOM - TOP - FULL RANGE HAMMER CURLS FULL RANGE! BOTTOM - TOP - FULL RANGE HAMMER CURLS 21s BOTTOM - TOP - FULL RANGE STAPLE: DIPS! ABS: 40/20 no rest! CRUNCH SIT UP HOLLOW TO TUCK HOLLOW HOLD! TOE REACHES PULSES! V SIT TO EXTEND HOLD! SMALL TUCK REVERSE CRUNCH SINGLE LEG SIT UP CRUNCH (same side reach) SINGLE LEG SIT UP (switch side) CRUNCH (same side reach) ALTERNATIVELY LEG LOWER FLUTTER KICKS! FINISHER! 25 x SKULLCRUSHER PUSH UPS 25 x TRICEP PUSH UPS 25 x DIAMOND COBRAS 25 x NEUTRAL COBRAS Oh yessss!! No messing about today in finishing the arms! I LOVED this workout and felt every press, curl & dip! Always make these workouts to suit you! Perform push ups with hands on an elevated surface if preferred! Perform an alternative for dips such as tricep press, skullcrushers or even kick backs depending on what feels most comfortable for you. And the same applies to the abs portion… perform alternating leg, lower to a certain point or bend at the knees for leg lowers. I try to remember that these are my workouts too so when I need to drop the weight to the floor for a moment or come out of dips temporarily I ensure I do so that I maintain good form and reduce risk of injury. Train hard but also treat your body with respect and always listen to it! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Aiming to increase not only strength and muscle but improving your mind to the muscle connection really will lead to more reward. We can all lift up & down… but everyone is different when it comes to connection. I am a fan of actually continually thinking particularly glute exercises how I can lift more solely with the glutes and through the glutes. You will feel your glutes & hamstring muscles isolated, engaged and challenged throughout this workout is you aim to make each rep the best you can! It’s not so much about lifting weight from point A to B but more about using the muscle by shortening & contracting, slowly releasing, increasing range of movement within each rep and tweaking those reps to intensify it even more! The timer will be on for trisets consisting of 30 seconds per exercise with 30 seconds rest inbetween! For this workout you will need dumbbells (you can also use a barbell for some of the exercises), your mat, a chair for hip thrusts and a glute band placed just above the knees. The dumbbells I am using for your reference are 1 x 25kg and 1 x 15kg. 1 minute simple activation first! SUMO DEADLIFT - HOLD - FULL RANGE SUMO DEADLIFT - HOLD - FULL RANGE HIP THRUST - 1/2 REPS - FULL RANGE! HIP THRUST - 1/2 REPS - FULL RANGE! HAMSTRING THRUST - HOLD - FULL! HAMSTRING THRUST - HOLD - FULL! SIDE KNEEL - 1/2 REPS - B/W FULL RANGE! SWITCH SIDE! STAGGER RDL - 1/2 REPS - FULL RANGE! SWITCH SIDE! FWD LEAN LUNGE - LUNGE TO RDL - B/W LUNGE! SWITCH SIDE! FWD LEAN LUNGE - HOLD - FULL! SWITCH SIDE! X1 LEG THRUST - 1/2 REPS - FULL RANGE! SWITCH SIDE! HAMSTRING LIFT - HOLD - FULL RANGE! SWITCH SIDE! Finisher! 100 x BANDED GLUTES COMBO! 20 x ABDUCTION 20 x PULSES 20 x BRIDGES 20 x ON HANDS ABDUCTION 20 x ON ELBOWS ABDUCTION then… 30 SECOND ABDUCTION HOLD! Relax, breathe, and focus! You’ll have a very intense session!! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
The shoulders, back, chest and arms! The entire upper body plus abs as the finisher! Dumbbells, your mat and a lot of intensity! The dumbbells I am using for your reference are 12.5kg and 6kg each! The timer will be on as follows: 1 MINUTE PAUSED PUSH UPS 6 x 20 SECONDS PUSH UPS 1 MINUTE ROW 6 x 20 SECONDS SUPINE ROW 1 MINUTE DIAGONAL RAISE 6 x 20 SECONDS LATERAL RAISE 1 MINUTE SLOW DIPS 6 x 20 SECONDS DIPS 1 MINUTE NO LOWER ARNOLD PRESS 6 x 20 SECONDS ARNOLD PRESS 1 MINUTE DEADSTOP TRICEP PUSH UPS 6 x 20 SECONDS TRICEP PUSH UPS 1 MINUTE FULL RANGE FRONTAL RAISE 6 x 20 SECONDS FRONTAL RAISE FINISHER! 100 x TUCK TO HOLLOW So basically we have 1 longer set duration of 1 minute followed by a variation of this exercise performed in cluster sets of 6 x 20 seconds of work! Plenty of nice shorter sets but quickly they do contribute to the muscles feeling every rep! Have fun today! And enjoy those shorter sets! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Giant sets, circuits, compound & isolation, dumbbells and bodyweight! It’s all combined in this lower body workout targeting the glute muscles and hamstrings to promote muscle & strength gains! For this workout, you will need dumbbells, a chair/bench for hip thrusts and a glute band for placing just above knees! The dumbbells I am using are 1 x 25kg for the sumos, bridges and hip thrusts and 2 x 15kg for everything else! The timer will be on for most of the exercises for 1 minute with 30 seconds rest inbetween! However, the staple will be one giant set of hip thrusts, consisting of 4 variations of 30 seconds each! Followed by 1 minute of banded lateral walks! STAPLE: FULL RANGE-PULSE-HOLD-EXPLOSIVE LATERAL SQUAT WALK (1 minute) SUMO SQUATS SUMO SQUATS RDL RDL STAPLE: FULL RANGE-PULSE-HOLD-EXPLOSIVE LATERAL SQUAT WALK (1 minute) SUMO DEADLIFT SQUAT SUMO DEADLIFT SQUAT FORWARD LEAN STAGGERED SQUAT SWITCH SIDE! STAPLE: FULL RANGE-PULSE-HOLD-EXPLOSIVE LATERAL SQUAT WALK (1 minute) STAGGERED RDL (one side) SWITCH SIDE! SINGLE LEG REVERSE PLANK LIFT SWITCH SIDE! STAPLE: FULL RANGE-PULSE-HOLD-EXPLOSIVE LATERAL SQUAT WALK (1 minute) GLUTE BRIDGE GLUTE BRIDGE FINISHER: 100 x BANDED BODYWEIGHT BRIDGES! I hope the tips and cues really are useful throughout this workout as these are what I think about whilst performing each of these movements! Let’s perform every single rep the best we can! The entire gluteal muscles will be targeted throughout! Ready for one of those workouts that leave you feeling so happy you gave it 100%!? Let’s go! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Let’s get sweaty! This is a fun, cardio workout… and I do actually mean that I think it was really fun! Using primarily trisets and our bodyweight to increase our heart rate, move to feel great and finish feeling accomplished! All you will need is your entire body warmed up, your mat and a bottle of water! The timer will be on for 30 seconds per exercise, with 3 exercises combining to make each triset with one set being a superset with same timer of 30/30! SKATERS KICK THRUS SKATERS CROUCH TO STAND CROUCH TO PLANK CROUCH TO STAND ALTERNATING SIDE PLANK TO PUSH UP ALTERNATING KNEE LOWER PLANK ALTERNATING SIDE PLANK TO PUSH UP SQUAT TO DIAGONAL KICK 360° SQUATS SQUAT TO DIAGONAL KICK (same side) SQUAT TO DIAGONAL KICK 360° SQUATS SQUAT TO DIAGONAL KICK (same side) PLANK LEAN TO CROUCH PLANK TO TUCK PLANK LEAN TO CROUCH STATIC LUNGE LUNGE TO RAINBOW KICK (same side) STATIC LUNGE (same side) STATIC LUNGE LUNGE TO RAINBOW KICK (same side) STATIC LUNGE (same side) SPRAWL TRAVELLING MOUNTAIN CLIMBERS SPRAWL SINGLE LEG DOG TO HOVER SWITCH SIDE! BOTH LEGS! ALTERNATING LATERAL LUNGES COSSACK SQUATS ALTERNATING LATERAL LUNGES WALK OUT DEADSTOP PUSH UPS REAR STEP LUNGE (one side) SWITCH SIDE! ALTERNATING! PLANK LADDER PIKE PUSH UPS PLANK LADDER FINISHER! 100 x JUMPING JACKS (LOW IMPACT OPTION IS STEPPING JACKS) This finisher was a blast! I hope you have lost of fun with this session as much as I did! One of my favourite cardio workouts as I found it a challenge but loved every set! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Every minute on the minute! Speed, endurance, pacing, co-ordination and resilience… not often is an EMOM HIIT workout on the agenda but we are ready! Here’s the breakdown! 3 exercises! We perform the fescue exercise in order for the number of reps within the minute! We then go again on the beep for the next minute! We perform this for 6 sets… We then have a full minute rest! We then move to next trio of exercises! We will begin with an ‘intro’ to get the body warm with some jumping jacks, squats with kick and mountain climbing! The next trio is more towards the upper body & core! Next is lower body! Last trio is the abs and core! And the finisher… on those legs! A fun challenge of 100 x squat jumps, 100 x squats or whatever number you prefer to challenge yourself with! As always, you can stick with my pace, go faster or slower! So just to recap, the timer will be on for 1 minute per set with each completed a total of 6 sets before we have a full 1 minute rest then onto the next sets! JUMPING JACKS x20* SQUAT TO ALTERNATING KICK x10 MOUNTAIN CLIMBERS x20 PUSH UP BURPEE x10* PUSH UPS x10 TUCK TO PLANK x10 SPRAWL x10 CLOSE SQUAT TO HAND TAP x10 ALTERNATING LUNGE JUMPS x20* ALTERNATING CRAB FOOT REACH x20 ALTERNATING HAND TO FOOT REACH x20 HOLLOW TO CRUNCH x10 FINISHER! 100 x SQUAT JUMPS!* *Low impact alternatives are provided! I’ll be honest and say I REALLY enjoyed this!! Knowing there is 1 minute rest every 6 minutes made me work harder! And euphoric I did feel and I am positive you will too! EMOM… we’ve got this!! 👊🏼 Cx Always ensure you warm up before any workout. Here’s my HIIT Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
The glutes and core will be challenged… but how good are we at performing each exercise to the very best we can? GLUTES Push against the band at ALL times! Lift during hip thrusts by ‘squeezing’ the glutes! CORE During leg lift in plank, aim to keep hips facing the floor Relax shoulders Resist any movement at the hips Keep quads tight Brace that core!!! The timer will be on for 30 seconds per exercise within each giant set, with 4 exercises within each giant set! We then have 30 seconds for rest & to get into position for the next giant set! We perform each circuit for only 2 sets! These giant sets are formatted to mentally allow for you to push even harder during the sets as the next giant set will be a different exercise & position, changing from a hip thrust, then to planks, sumo squats and single leg body weight only hip thrusts! For this workout you will need a larger dumbbell / barbell / kettlebell, your mat, glute band and a chair / bench for hip thrusts! Alternatively you can perform bridges on the mat if you prefer! I also use a towel simply to place under the dumbbell during hip thrusts. The dumbbell I am using is 25kg! HIP THRUST 1/2 REP - HOLD - FULL - HOLD SUMO DEADLIFT 1/2 REP - HOLD - FULL - BODYWEIGHT HOLD BAND ONLY THRUST 1/2 REP - HOLD - FULL - HOLD ALT GLUTE CONTRACT - HOLD ALT GLUTE CONTRACT - HOLD X1 LEG THRUST 1/2 REP - HOLD - FULL - HOLD SWITCH SIDE! 1/2 REP - HOLD - FULL - HOLD X1 SIDE GLUTE CONTRACT - SWITCH SIDE - CONTRACT HOLD - SWITCH SIDE! FINISHER! 100 x DUMBBELL ONLY HIP THRUSTS! 🔥🔥🔥 Oh yessss!! One of my favourite glute workouts so far!! Aside from pushing against that band when wearing it, think about really squeezing that glute during the planks!! I’m pretty sure you’ll love this!! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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.
Quads, calves, then a finisher combining a squat hold with calf raises! It’s going to be a solid session on the lower body! For this workout you will need a pair of dumbbells, your mat and a yoga block/thick book! The dumbbells I am using for your reference are 12.5kg each! The timer will be on for a majority of the workout 1 minute per exercise with 20 seconds rest! Most of the exercises will be performed for 2 sets and this applies to single side work such as kneel to squat where we will do one side, then switch and we then repeat this once more! Where the staple appears, this will only be for 1 set at a time!! SLOW ECCENTIC HEEL ELEVATED SQUAT SLOW ECCENTIC HEEL ELEVATED SQUAT PAUSED HIGH SQUAT PAUSED HIGH SQUAT STAPLE: 1/2 REP ELEVATE SQUAT (rise each 20 sec) ELEVATED LUNGE (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! 1 1/2 REP ELEVATE SQUAT 1 1/2 REP ELEVATE SQUAT ELEVATED STAGGER SQUAT (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: 1/2 REP ELEVATE SQUAT (rise each 20 sec) B/W ELEVATED KNEEL TO SQUAT SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: 1/2 REP ELEVATE SQUAT (rise each 20 sec) RAISE - PULSES - RAISE - HOLD - RAISE - PULSES - RAISE STAPLE: 1/2 REP ELEVATE SQUAT (rise each 20 sec) SQUAT ROCKS SQUAT ROCKS STAPLE: 1/2 REP ELEVATE SQUAT (rise each 20 sec) FINISHER! 100 x CALF RAISES IN A SQUAT HOLD! I have really loved the combination of quads & calves in this program! We don’t train calves or quads specifically often but when we do, we do it good! Let’s begin week 9! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: 🤍 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: 🤍 Here’s today’s optional add-on: 🤍 EPIC Endgame Playlist: 🤍 EPIC Beginner Series: 🤍 My Cardio Workouts: 🤍 My Ab Workouts: 🤍 Join The Caroline Girvan Community ▶ Instagram: 🤍 ▶ Private Facebook Group: 🤍 My Amazon Stores ▶ My Amazon UK Page: 🤍 ▶ My Amazon US Page: 🤍 ▶ Business Enquiries Email: info🤍carolinegirvan.com 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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