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July 5, 2022

Complexes! Dumbbells! Leg day! A recipe for a solid sweaty session using slow and precise movements to work the quads, hamstrings and glutes plus some cardio for conditioning!

The timer will be on for each complex for 2 minutes so quite short duration of complexes! We have 15 seconds rest post each complex before we go into a simple staple of sprawl to alternating rear lunge for 30 seconds! We have 30 seconds to rest before the next complex!

It will all be clear on-screen the reps per exercise throughout the entire complex!

The dumbbells Content Creator is using throughout for your reference are 2 x 15kg each! Aside from dumbbells, Content Creator is also using a Plyo box but you can also use a stepper or very stable chair. All of the step ups are bodyweight only so you can use your hands to steady them if you place them near a wall!

Alternatively, if you prefer to not perform step ups, you can perform forward-stepping or rear stepping lunges absolutely!

STAPLE
15 seconds after each complex!
30 seconds duration, then 30 seconds before the next complex!
SPRAWL TO ALTERNATING REAR LUNGE!


HIGH SQUATS x10
ALTERNATING REAR LUNGES x10

STATIC LUNGE x10
HAND TAP TO KNEE DRIVE LUNGE x10
All same foot forward!

STATIC LUNGE x10
HAND TAP TO KNEE DRIVE LUNGE x10
All same foot forward!

RDL x10
ALTERNATING STEP UPS x20

GOBLET SQUAT x10
HAND TO FLOOR SQUATS/JUMPS x10

LATERAL LUNGE x10
SIDE STEP UP x10
All on same side!

LATERAL LUNGE x10
SIDE STEP UP x10
All on same side!

REAR STEP LUNGE x10
‘MOMENTUM’ STEP UPS x10
All same foot forward!

REAR STEP LUNGE x10
‘MOMENTUM’ STEP UPS x10
All same foot forward!

FINISHER!

60/60/15

SQUAT-REAR LUNGE-SQUAT-REAR LUNGE
BODYWEIGHT ONLY!
HAND TO FLOOR SQUATS/JUMPS

Wow! entire lower body was challenged big time today!!

And what better way to kick off week 6!

Have a great session everyone… you’ll be so happy you did it!

👊🏼🤩

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/1WIah0t1Bzw
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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