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July 10, 2022

Here we go! 40 exercises, 30 seconds of work, 15 seconds of rest… I’ve got the 2 x 6kgs ready to rock day 30!

No repeat, so mentally, you know we are only doing each movement once!

The timer will be on for the majority of the workout, 30 seconds of work, with 15 seconds of rest!

However, we have some time on the mat for abs and core work, so the timer there will be 45 seconds with no specific rest in between!

The dumbbells Content Creator is using for your reference are 2 x 6kg throughout!

UNEVEN SQUAT TO PRESS
SAME SIDE SNATCH!
UNEVEN SQUAT TO PRESS
SAME SIDE SNATCH!
SQUAT TO CURTSEY
SWITCH SIDE!
LUNGE TO CURTSEY
SWITCH SIDE!
PLANK TO SIDE PLANK
SWITCH SIDE!
RENEGADE ROW TO TUCK
TUCK TO CURL
TUCK TO CURL TO SQUAT
HIGH SQUATS
MAKER
REAR LUNGES
ALTERNATING ROWS
ALTERNATING FWD LUNGES
SUPINE ROW
ALTERNATING CURTSEY LUNGES
SQUAT TO PRESS
CLEAN TO SQUAT TO PRESS
CLEAN TO PRESS
PUSH PRESS
CLEAN
45/45…
RUSSIAN TWIST
SIT UP TO RUSSIAN TWIST
DOUBLE DEADBUG
STRAIGHT LEG DEADBUG
TOE REACH TO LOWER
TOE REACH

SQUAT TO ALT ROTATE PRESS
STAGG SQUAT TO ARNOLD PRESS
SWITCH SIDE!
X1 ARM PUSH PRESS (switch side)
SWITCH SIDE!
CHEST TO FLOOR TO DEADLIFT
X1 DB BURPEE (one side)
SWITCH SIDE!
X2 DUMBBELL BURPEE

FINISHER!

60 SECONDS CHEST TO FLOOR BURPEES!

This entire series, and every series/program The content Creator has completed with you, We genuinely have had fun during every single session!

I never once thought, ‘I wish We hadn’t done that workout!’ Finishing every session is always so worth the hard work!

Six weeks, countless sprawls and very rewarding moments stretching on the mat after!

Fuel has been exactly as We hoped…variety in every way yet structured to improve overall performance.

Fuel, for me, has been one of the most fun yet demanding series so far… or is it part of that maybe because We progressively can push myself that bit more, mentally having the confidence?

Many ask which program/series is the most challenging? We would say the answer ‘depends!’

Suppose you are used to lifting in a more ‘traditional’ format. In that case, you might prefer Iron due to the familiarity and having little experience with burpees, so Fuel might not be your preference… and may feel more mentally or physically challenging for that reason!

Likewise, you might love the feeling of that once-weekly HIIT workout where your heart is spiked, bringing its benefits, and so the EPIC programs where HIIT is only once per week in a specific session might be your favourite!

Either way, We hope Fuel was as fun for you as it has been for. And you know you are in the zone, and training hard when dropping the dumbbells to go into burpees is a relief! 😆

Thank you for reading this, thank you for your support and thank you for joining.

I hope whatever you decide to do next brings you excitement, continued progress and plenty of those moments of pure pride at what you have accomplished!

Cx

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All the FREE Workout Programs: carolinegirvan.com/free-programs

5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU

Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan

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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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