FUEL Series 30 Min UPPER BODY COMPLEX Workout | Day 7

Here we go!! Upper body day is here and what an experience this session will be!

Every muscle in the upper body will be placed under tension today with a combination of bodyweight and dumbbell movements all within complexes involving 2 exercises but formatted to hit specific areas of the upper body so a balanced session overall!

The timer will be on for only 2 minutes per complex so shorter complexes today with 30 seconds rest inbetween each complex!

There are only 2 exercises within each complex and each exercise will simply be performed for either x5, x10 or x15 reps! It will be on screen the entire time of the complex showing the reps!

Where any movements involving hopping back you can absolutely simply step back into plank as apposed to hopping!

You may notice these are lighter weights compared to if I was completing IRON Series workout and infact it is half of what I sometime use in chest press… but due to the fact it is positioned post decline push ups and shoulders which involves much triceps, upper chest and front delts, these 10kgs in the chest press complex will feel VERY heavy for me within the first minute!

The aim of Fuel is to not focus solely on cardio and higher intensity intervals for example but to still incorporate elements of traditional resistance training to promote building and/or maintaining of muscle depending on your energy balance.

The dumbbells I am using for your reference are 2 x 10kg and 2 x 4kg.

Aside from dumbbells, all you will need is a mat and a chair/bench for decline push ups and dips! I am performing dips on the chair today but absolutely bring those dip bars out if you have them!

10kg
SHOULDER PRESS x10
PIKE PUSH UPS x10

ARNOLD PRESS x10
UPRIGHT ROW x10

DIPS x10
DECLINE PUSH UPS x10

DIVER PUSH UPS x10
TRICEP PUSH UPS x10

SPRAWL x10
PUSH UPS x10

2 x 10kg
TRICEP PRESS x10
CHEST PRESS x10

2 x 10kg
FLYES x10
DIAMOND PRESS x10

1 x 10kg
SKULLCRUSHERS x10
SHOULDER CRUSHER x10

CHEST TO FLOOR SPRAWL x 10
COBRA TRICEP PUSH UPS x10

2x 4kg
HAMMER PRESS x15
TRICEP KICKBACK x15

2x 4kg
REAR DELT FLY x10
LATERAL RAISE x10

2 x 4kg
AROUND THE WORLD x5
CROSS BODY FRONTAL RAISE x20

FINISHER!

20/20/20/20

MOUNTAIN CLIMBERS
DEADSTOP PUSH UPS
MOUNTAIN CLIMBERS
DEADSTOP PUSH UPS

This has been the most fun session of Fuel yet for me! I hope you have a smile at points too!

Upper body let’s do this! 👊🏼

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.

[risawarner]

My BF died last month….and I’m using your workouts to help me through my grief. I just finished showing up every day For the iron series. Now I’ve started fuel. Whether I like it or not, Crying through the whole thing, or pissed off. I keep showing up! I’m hyper focused on that which I can change… my body! Thank you so much Caroline, I am forever greatful for you! 🙏😊❤️‍🩹🥹🏋🏻‍♀️

[btrfliesva]

Utterly failed at this one. I made it through but barely. Only cried in frustration once, and that’s pretty good. Not only had to drop weight size significantly, also ended up decreasing the amount of reps of the first exercise a few times just because I couldn’t do any more. This may be one of those workouts I have to revisit to redeem myself. Kudos to everyone of you who made it through this one!

[polly]

I never purposely trained my upper body until I met Caroline. And I’m actually enjoying it now! I’m not worried that my arms are going to be too “thick” or “bulky” anymore! I’m getting stronger! Not quite yet fitter but I’m getting there 🤣 Looking forward to doing this one. “Let’s go!”

[matthewalmond]

I just love doing complexes...and I enjoyed last weeks upper body workout so much...that I’m really excited to do this! Upper body workouts used to be my least favourite...but with caroline I have come to enjoy them and to look forward to upper body Days! Have a great workout everyone and thank you so much once again Caroline!
PS...just finished! What a tough upper body session! I used 8 and 6 kg...but I probably found the complexes with bodyweight push ups the hardest! Then onto triceps add on and now my arms are not working properly! Have fun everyone and enjoy your day! Matthew

[Catherine_McGuinness]

That has to be one of the more harder upper body workouts we have done in a while! Yep you definitely need to use a slightly less heavier weight than what you're used to lifting. Heart rate up and arms like jelly😅 loved this session ! Have a lovely day everyone see you all tomorrow❤

[kerriesposito]

Who else loves this format?!? It goes by fast and I am shaking at the end! I’m in the best shape of my life thanks to you, Caroline! You’re a genius! 💕

[sharonthompson]

This is one of the hardest upper body sessions we have done! Make no mistake those lighter dumbbells felt very heavy today and the bodyweight moves were a great challenge! FUEL is fun and fire 🔥 Thank you Caroline! Have a lovely day everyone.

[samantha-kemp-therapy]

Oh my goshh this was so tough but so good - i felt like laughing hysterically afterwards but with pride and exhaustion. Thank you Caroline 🙀

[user]

Got this done✅ Not my fav, wayy too much bodyweight for someone who struggles with incline push ups still - but I got it done to the best of my abilities: you vs you. Have a wonderful day everyone!!

[shaybabe]

UPDATED: 8 months later (it's now Feb 2023) I started this program again after doing EPIC III and EPIC Endgame... And WOW! Not only did I not have to drop weight at the end, but I UPPED my weight for the first half and still finished strong! it was still tough but a lot easier than last time. Caroline's programs WORK and it's so so cool to see results like this on top of my body changes!

Wow. I had to drop to 5 lbs the last of that workout... First had the thought "wow this is tough and I'm really struggling for only 5 lbs, I must be really weak" and then Caroline said "*WE* are doing amazing, this is tough!" And I've never felt more seen! The support is unreal! My arms are shaking as I write this but I feel so strong and empowered after that. Thanks Caroline!

[ThePartxX]

This sounds like the kind of workout that’s gonna absolutely kill us! I’m excited to give it a shot because the hardest workouts always make you the proudest! 😍💪🏻

[kimhepworth]

Anyone else just starting the FUEL workouts? It’s not new I know but new to me😊I’m on day 7 . Wohoo. Wanted to give myself a greater challenge than the other workouts I’ve been doing and so far she has delivered.
I just have to laugh when I’m failing on a rep and she’s still pumping it out

[BasedTexans]

I'm really enjoying this Fuel series! This is the first time I've done a series and it is so fun. I'm already feeling stronger. Thank you Caroline!!! I'm loving doing these work outs with you!

[emmahenry]

Oh Lordy! I'm quite new around here and have figured out that whatever weights Caroline uses, I am half that. If even Caroline is on 4kg, I know I'm in for a challenge! Exciting though! I was intimidated for a long time, but I'm having fun and already noticing strength I've never gained before with any other trainer or routine. Thank you so much for all that you offer! xx

[sidhielannithil]

Right on! Let me read the workout breakdown, and then go to sleep and be ready for tomorrow! Since I've followed you, Caroline and the community, for the live workout everyday, I've been feeling like a kid waiting for the gift every evening! Thank you very much 😂 Luv, Irene

[lesliepham]

I'm loving this series. The cardio is perfect!! I feel the burn every day in every workout. Thank you so much for being here, to all you beautiful ladies joining in, keep going!! Keep showing up for yourself!! Keep pushing!! I love you all, see you tomorrow 💗😃🔥💪💗

[throughthemoondoor]

One of the most humbling upper body workouts to date…and I’ve been here since the beginning. LOVED it!!

[carriegordon]

They need to make a Caroline Girvan Barbie doll - same dimensions as our Queen - outfitted with a few different shorts and tanks, of course with matching flowers, a water bottle, yoga block, dumbbells, chair, leg band and yoga mat! Little girls all around the world could see this doll as something to strive for, just like their moms tune in to Carolines videos!

Love you Caroline - another awesome intense workout in the books!

[onetwo_matthew]

Seeing Caroline's incredible determination during the hammer press and tricep kickback complex is getting me so excited I think I might actually need a few minutes to calm down! 🤩 This is going to be an absolute killer but I know that with Caroline fighting hard along with me I will love every single second! 💪🏼❤️

[shiraran]

As always a promise is a promise, when ever i see "every muscle will be under tention" i know she means it🤩 and my body gets fueled with energy of "lets go".when ever i do it it always feels so real& alive, a personal trainer who's working hard along side with me caring & giving tips at the right moment, reminding to carry on. it is so motivating❣️we are so blessed.Thank you Caroline🙏