Movements involving many muscles at once, others one muscle group only, variations, points of constant time under tension and some high intensity full body movements in here too! A very intense 30 minutes but very focused and formatted in a way to produce a lot of stimulus!
These 30 minutes, I can pretty much guarantee you will get a lot out of it!
The dumbbells I am using for your reference are 2 x 15kg for the first giant set and finisher!
I also use 2 x 8kg for the shoulder pressing and bicep curls.
I then use 2 x 4kg towards the end for laterals, frontals and rear delts!
Aside from dumbbells, you will also need a chair/bench for dips, or you can use your dip bars if you have them! I will be using a chair today!
The timer will be on for 30 seconds per exercise with each giant set, and four exercises will make up each giant set! We then have 30 seconds in between, and we will need that 30 seconds rest!
We perform each giant set for two sets!
This one will pass very quickly, I think!
2 x 15kg
BENT OVER ROW
RENEGADE ROWS
PUSH UP
PUSH UP TO PLANK
2 x 8kg
‘NO LOWER’ ARNOLD PRESS
ARNOLD PRESS
PIKE PUSH UP
PLANK LADDER
‘SLOW’ PACED DIPS
SLIGHTLY FASTER PACE REPS
TRICEP PUSH UPS
WALK OUT TO TRICEP PUSH UP
2 x 8kg
HAMMER CURL
WIDE CURL
PALMS UP CURL
SHOULDER TAPS
2 x 4kg
90° AT ELBOW LATERAL RAISE
LATERAL RAISE
PARTIALS
BURPEE JACKS
2 x 4kg
REAR DELT FLY
PARTIALS!
HAMMER FRONTAL RAISE
OVERHAND FRONTAL RAISE
FINISHER!
30/30/30/30/30
SPRAWL
RENEGADE ROW TO PUSH UP
SPRAWL
RENEGADE ROW TO PUSH UP
SPRAWL
There isn’t one muscle in the upper body not challenged today!! The arms, shoulders, chest and back are all under tension throughout.
Short work period per set, so ever-changing throughout each giant set!
I enjoyed writing about this workout and how each movement connects with the next; sometimes a variation of the previous exercise, less intense ‘on paper’, more intense, bodyweight only or full body dynamic!
Have a great upper body session, everyone and enjoy relaxing on the mat, feeling incredible!!
Cx
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Useful Links
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5 Minute Warm-Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/V_RtNkbsPBc
20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU
FUEL Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: https://carolinegirvan.com/fuel-calendar-col.pdf
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Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
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Disclaimer: If you are new to exercise or are planning 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 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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So many phenomenal moves in here thank you Caroline
Loved it!!
De los mejores
21/2/25
Done,Feb 13 rd,2025.Yay this trainning was petty nice! Thank You Lord Jesus,and to you Caroline,also blessings!
Yeah didi
I’m stilllll going… I was impressed by my progress today I can definitely tell I’m stronger than week one….
Thank You again and again and again for this
The words, “this girl is trying to kill me” come out of my mouth every time I do her workouts and yet I’m still coming back
I've been following this workout for nearly a year now. And I can see my physique changed. Just wanna say thanks to Caroline!
Ok that was very difficult but I did it so I’m proud of myself.
Segunda vuelta 18/11/24
fit sexy baby
13/11/24. Excellent routine, powerful and effective, I am happy because I now have more strength in my arms and they are more toned, I am a beauty, all thanks to the motivation that Caroline shares in training.
Just learned about Caroline! First workout with her!
That was awesome, I know I’m going to be sore tomorrow
completed October 10, 2024, with 30lbs, 15lbs and 10lbs
Awesome workouts that actually get you exhausted and tearing down muscle for growth. I love your videos
Yet another Best!! This will leave your booty screaming
Completed 9/27/24. Accommodate left shoulder pain. 8/10/12s. Mostly 10s.
Sept 2024
Used 30lb, 15~swapped into 10s (12 probably would have been best), & 5lbs
Best
I am still going strong right now with an “old program” of yours and it is a mental and physical challenge. Today I had to tell myself… just keep going the best you can. Some exercises you will not use the same weight as Caroline
You are ridiculously strong . Thanks for pushing me.
Caroline you must have some extremely fit friends to think just everyone can do a pike push up or a tricep push up. Girl who do you think ur audience is?!? Olympic athletes?! Like cmon
Another fabulous workout!!!
Love it
Too humid at home, cause of a fasade renovation. Burpees and sprawl horrible too do then.
08/06/24
Done!
Thank you!
My arms are dead but it was so worth it I have become way stronger thanks to u
Very nice § very hard!
12, 7 and 4 kgs. For whatever reason, I had little energy today. but I still tried to control my form.
Great workout!
Done
Repeated in 2024. Thanks Caroline!
Day 17 done
I completed it.. When she goes in the 5th, i am in the 2nd rep… the best of the effort is feeling my arms
strong and seeing a bump( muscles) there..
Ouch! But, O so good it will be later. Thank you you!
Al filo del desmayo
15-06-24
Day 17 Done!
Thank you for the hell you just put me through
11, 6 and 3 kgs. Not hellishly difficult
This was a crazy upper body
. Thank you carol
Thankyou Caroline
This is my favorite upper body workout yet!!
Just finished this work out , amazing feeling , i was smilling when u did , u such inspiration!! Thank you !!!
My first time completing an entire set of renegade rows!!!!!! I was so happy, you’ve put a big smile on my face. Getting stronger everyday thanks to you