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July 3, 2022

All of the major muscle groups, along with full body movements to involve the core, but you will be so focused on the move itself that you won’t notice the demand on your core, including strength, balancing, stability, anti-rotation and endurance!

The timer will be on throughout the workout for 50 seconds of work, followed by 50 seconds of work, so supersets! The rest period will always be 20 seconds!

We perform each superset for one set, and once we perform all seven supersets, we repeat!

For this unsuspectingly sweaty session, you will need some dumbbells, your mat and a yoga block/stepper/wedge for heel elevated squats (however, you can absolutely perform regular high rack front squats if you prefer!)

The dumbbells Content Creator is using for your reference are 2 x 15kg. We also use 2 x 10kg for the Arnold Presses, squat to press and during the finisher!

X2 ROUNDS OF THIS CIRCUIT

CHEST PRESS
CROUCH TO PUSH UP

REAR STEP LUNGE (ONE SIDE)
SAME LEG PLANK

REAR STEP LUNGE (ONE SIDE)
SAME LEG PLANK

RENEGADE ROW
PLANK TO SUMO DEADLIFT

HEEL ELEVATED SQUATS
SQUAT JUMPS (PLANK ON 10 SEC BEEP)

ARNOLD PRESS
HIPS UP TO SAW PLANK

SQUAT TO PRESS
ALTERNATING SIDE KNEE PLANK

FINISHER!
50/50/50

MAKER
ALTERNATING REAR LUNGES
PLANK HOLD!

Phew!! 😅

The more static core movements were the ones that made sweat the most!😆

24 workouts… 6 to go!!

I know you’ll love the core and full body demand throughout this sweaty session!

Let’s go!!

Cx

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Useful Links

Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1

5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/a-V4Or5xyis
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU

FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com

Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

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Disclaimer: If you are new to exercise or are planning on beginning a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.

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