FUEL Series 30 Min HARD 'N HIGHER Intensity Workout | Day 10

Higher Intensity (HIT), is exactly as you will feel within the first superset!

We are using supersets today but in a slightly different format! We perform a bodyweight exercise that is higher intensity and essentially will be a pre-exhaust before you pick up a weight and perform a variation! This will be demanding, but I actually think you will LOVE this!

I will at points absolutely take up to 10 seconds to ensure I am ready to perform a lift safely.

There are only 2 movements that I am jumping in, and I will provide lower-impact alternatives! But note these are simply low impact and not lower intensity!😅

The timer will be on for 30 seconds per exercise, followed by another variation for 30 seconds with then 20 seconds rest in between!

I often deliberate regarding rest as I could put in 5 or 10 seconds of rest in between the exercises as opposed to no specific rest to allow for time to pick up dumbbells. However, I do find that often means even more time is spent getting into position! There is no specific rest between the exercises within the supersets, but it is essential to take even 5 seconds or 10 if needed to ensure you are in a safe position as you will be lifting a weight. You will see me absolutely not rushing into position and ensuring all is good before lifting! Nothing is worth taking that risk when lifting, even more so when your heart rate is high!

We simply perform each superset for x1 set! Once we complete the 12 supersets, we repeat that full circuit one more time! So circuits…. and that means the workout passes very quickly!

All you will need for this workout is your mat, a chair/bench for Bulgarian lunges (bodyweight only) and decline push-ups!

The dumbbells I am using throughout for your reference are 2 x 10kg!

CIRCUIT x 2 ROUNDS!

BURPEE
SQUAT TO PRESS

PLANK TO TUCK
RENEGADE ROW

HIGH KNEES
ALTERNATING REAR LUNGES

PUSH UPS
STANDING DIAMOND PRESS

BULGARIAN LUNGE
STATIC LUNGE (same foot forward)

BULGARIAN LUNGE (switch side)
STATIC LUNGE (same foot forward)

DECLINE PUSH UPS
x1 DUMBBELL HAMMER PRESS

SQUAT TO PLANK
HIGH SQUATS

CHEST TO FLOOR SPRAWL
FRONTAL RAISE

FWD LEAN BULGARIAN LUNGE
FWD LEAN REAR STEP (same foot forward)

FWD LEAN BULGARIAN LUNGE (switch)
FWD LEAN REAR STEP (same foot forward)

MOUNTAIN CLIMBERS
PARTIAL LATERALS

FINISHER!

45/45/45

ALTERNATING HAND TO FOOT
BICYCLES
ALTERNATING HAND TO FOOT

Yes! Time on the mat for some abs as a finisher!! 👊🏼🤩

Let’s smash this session!

Cx

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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.

[sarahlyst]

Just putting this out there for anyone, like me, who is in a bigger body and still gives this everything they've got. Fitness is for everyone 💪.

[nadiagarcia]

That was by far the hardest Caroline Workout I've done. Ive done most of them and I'm very fit and that challenged me intensely. Caroline your a beast. I just love your workouts.

[poojagb]

This was crazy! I've been workout out with you since the pandemic and I started doing Fuel in preparation for an upcoming surgery. This workout was so intense, took an hour almost to finish it but was very proud! I won't be able to work out like this for almost 6 months post op. Will miss workout out with you and thank you for everything that you do, Caroling! Super appreciat it! Will be back soon!

[liesamiller]

I have been following CG for 1.5 years now. I am more fit than I've ever been. I am able to keep up the 5x per week, less breaks and better form. I feel the changes in my life such as moving a dresser recently and lifting with a proper squat rather than the back. My life is better wit fitness. I really appreciate all these programs. My husband is also curious and interested. He has tried the beginner series and considering continuing along. You have no idea how happy that makes me. His fitness is directly affecting my life. I am thrilled. Thank you CG!!! You are changing lives and families.

[kylacruz]

I just noticed Caroline only wears pink and blue for Fuel Series. What attention to detail Caroline puts to her programs for us! We appreciate you Caroline!

[delphinegarrouste]

"HARD 'N HIGHER Intensity" 😱 To be honest, I love this format: Full body / dumbbells & bodyweight / superset. The heart rate will increase. I bet the end of the second circuit will be rough.
But I’m sure we’ll love this workout. I'm definitively in love with Fuel Series 💘Thank you Caroline 🙏 Let's go and happy Sunday everyone 😉

[lauranovo]

OmG. This was so good. Every day keeps getting better and better!!!! You are the best Caroline!

[vvvvv]

WOW. So my sundays usually start with a peaceful cup of coffee and then a lovely hiit session with all of you. Today I woke up to a small disaster at the house instead, I'll spare everyone the details but I definitely did not expect to get in a workout today. Then I found myself at the end of the day with about an hour of downtime and a body absolutely vibrating with stress. This. Format. Was. Pefection!!!! Stress demons battled, covered in sweat, feeling like a new person, and the add-on was perfect for easing back to baseline. Thank you so much Caroline, you are an angel and a genius.

[trishd.]

Higher Intensity...😅 We've GOT this! Let's Sweat and have Fun! 👊

Done ✔️ Really ENJOYED it! Brilliant format..from B/W to DB Superset. Didn't even look at % timer. First Superset was already catching my breath. Ab Finisher was just perfect. Superb tough and Sweaty Sesh! 🤩
Thanks Caroline! ❤️
Have a Great Sunday everyone! 😊

[matthewalmond]

It’s the end of week 2 everyone...and what a brilliant way to finish off! Today’s workout looks so superb....bodyweight moves to pre exhaust then onto a weighted variation! Thus is the opposite of how we often train...but I’m really looking forward to doing this! It’s going to be hard...but really interesting to do! I know I say this so often...but Caroline’s planning in fuel series is just so superb! Happy Sunday everyone! Matthew
PS...all done! What a tough but brilliant session! I must say the second circuit passed in a sort of blur...then suddenly we were at the brilliant abs finisher! I counted I did 160 reps with no break! The add on today felt like a sort of extended cool down after all the rest...just perfect! Happy Sunday everyone! Isn’t fuel series just so fantastic...thank you so much, Caroline!!

[onetwo_matthew]

I love high intensity workouts… feeling the adrenaline surge through my body as I desperately fight to keep moving as fast as I possibly can! And seeing one of the fittest women on the planet getting tired makes me really excited because I know it’s going to be super intense! 🔥🔥

This is going to be an awesome session, with the chilled cardio add-on making for a great extended cooldown! Have a great Sunday guys 👍🏼

[teaaubs]

I’ve never been so close on the verge of tears 😭what an intense workout. Proud I got through it! And didn’t skip any of the moves! (Push-ups we’re done regularly)

[sharonstelzer]

I love the diversity of circuits and am really looking forward to doing this in the morning. Happy to see some ab focus at the end.

[aurelieliot]

Hi Caroline, hi everyone !
I’m having so much fun with this series ! You’ll never cease to amaze us with your creativity. You must spend a large amount of time imagining and planning the new workouts. I can’t thank you enough ! 🙏🏼

[abymerced]

I always come to the comments before a workout just to know what to expect. The comments are always right. I’m nervous but I know I always feel amazing after it’s done!.

[JMG]

My goal: don’t die.😂
Loving Fuel!
Have a great Sunday and workout everyone! 👊

[maribelrivas]

Sweat dripping and heart pumping! This was intense and I loved it. Perfect balance of bodyweight with weights. Thank you Caroline! ❤

[priyadarshinijadhav]

Looking forward to do this Hard and Higher intensity workout today!! Definitely another brilliantly planned workout by Caroline!! Her ideas are always unique and interesting!! That's why her workouts are always fun to do!! Thank you so much Caroline for everything that you do for us!! Forever grateful to you!! Lots of love ❤ Have a wonderful Sunday Caroline and everyone!!

[dhamodharanmanickam]

Good morning Girvanators ❤️. Friday fullbody was highlight of this week for me. SUPERSet dumbles & bodyweight HIIT feel it's so unique then all previous Sunday HIIT. Exciting to try and treat my body. Have great workout Girvanators 💪

[jodyrozin]

Oh my goodness. That packs a punch. Really brilliant. And that finisher — can be a multiple times a week finisher. Caroline, not sure how you do it but you keep outdoing yourself in these programs. Forever grateful.