FUEL Series 30 Min DUMBBELL CARDIO Workout - Giant Sets | Day 5

Some smooth transitions that will really zone in on the same muscle group per set but challenge you cardiovascularly throughout! And yes... a sweaty one absolutely! 😅👊🏼
 
The timer will be on for 30 seconds per exercise with the giant set! We then have 30 seconds rest in-between each giant set!
 
The dumbbells I am using throughout for your reference are 2 x 10kg each.
 
Aside from dumbbells, you will simply need your mat and something to step up onto with only your bodyweight (no weights in hand) and for decline push ups!
 
The box I am using is approximately 50cm (20 inches) in height. A sturdy chair or stepper is perfect!
 
X2
BENT OVER ROW
SUPINE ROW
PLANK ROW TO SIDE PLANK
SWITCH SIDE!
 
X2
LUNGE x2 DUMBBELLS
X1 DUMBBELL (same side as front leg)
LUNGE TO SQUAT
BODYWEIGHT ONLY!
 
X2
HAMMER PRESS
FRONTAL RAISE
STANDING DIAMOND PRESS
DECLINE PUSH UPS
 
X2
STEP INTO CURTSEY LUNGE
STATIC CURTSEY LUNGE
CURTSEY TO SQUAT (x1 DUMBBELL)
BODYWEIGHT ONLY!
 
X2
SNATCH
PRESS (same side)
CLEAN TO PRESS
UNEVEN PUSH UP
 
STAGGERED SQUAT
REAR LUNGE (same foot forward)
BODYWEIGHT ONLY!
1/2 REP STEP UP (same foot forward)
 
FINISHER!
 
20/20/20/20
 
CLOSE SQUAT
REGULAR SQUAT
SQUAT TO PRESS
PUSH PRESS!
 
Your muscular and cardiovascular endurance, power and core stability will be challenged with variations, weighted drop sets and moments of higher intensity for a sweaty Sunday session!
 
I hope you feel pretty amazing after this!!
 
Well done on week 1 complete once you finish that push press on the finisher! 👊🏼
 
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.

[sroav]

This has probably been said before, but thank you so much for making these videos. You will never know the huge impact your videos have made in people's lives.

[madison]

Man! EVERY SINGLE DAY of the first week i have cried after every video. These are hard and challenging, but there is no better feeling than showing up for YOURSELF and building that trust with yourself to follow through with a plan, with a goal, with a 30 minite workout. Just stick with it! Just do what you can! The most imporatant part is that you stick with it! Pause the video if you have to, drop the weights if you have to, just build that trust with yourself and then work up from there. Thank you a million times over for being the incredible you, Caroline, and everyone one here! I love you all, i see all of your potential and wisheveryone reading this the best.

[TheLauren]

Caroline, you have helped a post partum mum of twins get her sanity and confidence back. I can’t tell you how incredible it is to have your videos online, at no cost to us viewers ❤️ I’ve recommended you to everyone!! Thank you so much x

[jillianmielke]

I can't believe this is free. Caroline, you're changing my life. Thank you!

[people_agustd]

I've been struggling with losing fat and controlling my diet. i used to hate exercising but you make it so exciting for me. I have lost 5 kgs in around 2.5 months and i cant thank you enough caroline. you changed my life

[robertagallagher]

So everyday I hope caroline comes back with something new but if she doesn't it's ok she has so many FREE WORKOUTS..so tomorrow's is the last day of circut series and LOVED IT..Today I was sluggish and well lazy, it's sat so instead I decide to do fuel day 5..I did fuel when it came out and it is by far my fav..I'm gonna re do fuel starting mon..as always I adore this woman and hope she returns to us soon..I just wanted to throw this out here .nobody reads my shit so it's ok I just needed to get that out..I AM FOREVER GRATEFUL FOR THIS WOMAN AND HER WORKOUTS

[TahshaRenee]

I made it through almost 28 minutes of this with only stopping one time. That is huge for someone who sometimes experiences exercise induced anxiety and who has never done a workout like this before! Did day 1-5 with only 1 day off and on 2 of those days did HIIT cardio after lunch as well...Super proud of myself! Love these workouts, really feeling it and seeing some small changes already! ✨️🔥✨️

[matthewalmond]

This is our first brand new Sunday cardio since March and I’m excited to do it! The giant sets look superb...what brilliant planning once again from Caroline...and I’m looking forward to the contrast with Fridays workout! Have fun everyone and happy Sunday! Matthew
PS...all finished! I used 8 kg weights which I found just right! I loved the giant sets and the choice of exercises...really got the heart rate up! I enjoyed the “step ups” the most!! Then I did the add on which got tough by the end and now I’ve had my Sunday cardio fix! Have a lovely day everyone! Matthew

[gabrielaesquivel-runnebaum]

A HIIT without jumping, how wonderful I was swimming in sweat right from the start. Didn’t think it was possible, so many thanks to you, Caroline Girvan!

[AG-nggt]

I'm pregnant and trying to focus on more exercise with this pregnancy to combat peripartum depression (with my OBs approval). These workouts are perfect along with my daily walks. Thanks Caroline! I'm so grateful for this content which is free and accessible, making daily exercise much more achievable.

[michy]

I thank God and you Caroline because after 3 weeks of recovery from OMICRON, I started my physical activity again. Very heavy, stop a lot but here I go. Blessings.

[stargirl]

After 8 months of training with Caroline, this was the first week I managed to do 5 workouts🎉. Finished up the last three days of IRON, did one day of lowrr body from another trainer, and then skipped to this cardio workout! That was the hardest thing I've done in awhile... and I completed all of HEAT including thr infamous EMOM finale. Thank you Caroline for being so positive and helping me push through a hard ass workout!

[thelmaamaya]

After 9 months I'm back at it again. This is my second time doing Fuel and I'm so thankful for this awesome series

[cisemaydeniz]

This is not Fuel, this is FIRE! 🔥 Love it, thank you Caroline 💖

[anitamontanaro]

Absolutely awesome, loved every single movement. I am finding this series is the PERFECT follow up to Iron and I am enjoying it immensely. I have been working out with Caroline for 2 years now, my body has changed completely, I have never been so satisfied with the way I look, after working out for years with other methods. Nor have I been happier before, during and after the training. This has changed my body and my life. Thank you Caroline, I have never been stronger. Thank you Caroline. 5th workout in the bag, I LOVE YOU.

[glendaparker]

Fuel week 1 done!! Been doing various workouts with Caroline for a few months, but this is the first series I’ve committed to. I am liking this format. Thank you Caroline for making your workouts available to us. Thank you Jesus for the ability to move and be active.

[heidiwessman]

I'm loving the FUEL series, Caroline! My favorite workouts combine weights and getting the heart rate up. Thank you for planning them so meticulously!

[carolinee.n.]

Very challenging with 10kg but dropped to 5kg for the squat to press ; I'm progressing thanks to Caroline. Her workouts are so pro and I never get injured compared to when I was in the gym. Caroline is FUELING US to become like her (my aim ! ha ! ha!).😅😂

[ThePartxX]

I couldn’t be more excited for this workout! It sounds like we’re gonna be so exhausted and sweaty after this since it’s strength combined with cardio! Let’s go! 😍

[heatherpoletti]

The staggered squat giant set was a kicker for me. The finisher was exhausting. I had to drop to 1 weight for the push to press. The snatch giant set I dropped down to 15 lbs. I know my limits/ weaknesses and 20 lbs was just too heavy. Awesome workout!! Congratulations to everyone who completed this workout it was super tough but such a reward when completed.