FUEL Series 30 Min ANTAGONIST UPPER BODY Workout | Day 12

Ready to push and pull through the next 30 minutes with some staple compound lifts combined with tempo work, isometrics and bodyweight exercises!

The finisher will be surprisingly tough as we will have depleted our muscles! It’s a fun one though!😅

The timer will be on for 45 seconds per exercise within each superset. We have 30 seconds of rest in between every completed superset!

The dumbbells I am using for your reference are 2 x 15kg, 2 x 8kg and 2 x 4kg each. The specific supersets for these weights are detailed below to help you decide your weight if you sometimes use my weights to gauge!

PLEASE NOTE: I would likely have gone for 2 x 17.5kg as opposed to 2 x 15kg, but I went with the lower weight because I am doing bodyweight dips on the bars later in the workout. I sometimes do dips on the chair, and I would go slightly heavier during the initial compound movements.

Every time the staple of slow lateral raises and slightly faster-paced raises appear, I will be using the 2 x 4kg dumbbells!

2 x 15kg

DEADSTOP CHEST PRESS
BENT OVER ROW

CHEST PRESS
SUPINE ROW

STAPLE 2 x 4kg
SLOW LATERAL RAISES
‘FASTER’ REPS!

DIAMOND PRESS x2 DUMBBELLS
PAUSED PULLOVERS

DIAMOND PRESS x1 DUMBBELL
PULLOVERS

STAPLE 2 x 4kg
SLOW LATERAL RAISES
‘FASTER’ REPS!

SLOW PUSH UPS
PAUSED RENEGADE ROWS

PUSH UPS
RENEGADE ROWS

STAPLE 2 x 4kg
SLOW LATERAL RAISES
‘FASTER’ REPS!

2 x 8kg
SLOW DIPS
PALMS UP CURL

DIPS
HAMMER CURL

STAPLE 2 x 4kg
SLOW LATERAL RAISES
‘FASTER’ REPS!

2 x 4kg

LAT SWEEP HOLD (lower every 15 sec)
HIGH FRONTAL RAISE (SLOW)

LAT SWEEP
FRONTAL RAISE TO SHOULDER HEIGHT

STAPLE 2 x 4kg
SLOW LATERAL RAISES
‘FASTER’ REPS!

FINISHER!

45/45/30/30

REVERSE SNOW ANGEL
DEADSTOP PUSH UP
REVERSE SNOW ANGEL
DEADSTOP PUSH UP

I can’t wait to hear how you smash through this session! My upper body was challenged in many ways, and I felt incredible after!

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.

[karena]

My tip for this workout: I use two sets of adjustable weights and can't transition as quickly as CG. I paused the video so I could set the correct weight, get into position and go. I felt that way I could lift the max weight and not miss the timed sessions. As Caroline says I made it my own. Loving FUEL!

[helenkruger]

Very hard but I wrestled through it. I’m proud to be able to work out this hard at 70!

[risawarner]

Day 55 of making change through grief! Today’s emotion is Angry! Glad I showed up today and lifted hard to work through this. All feelings are valid! Just don’t get stuck in one for too long. I’m never getting over this pain 🥺just learning to live with it. What a ride and a reminder that I’m not in control as I thought and that is ok! 🫶🏼

[annafrench]

I absolutely Love Love Love this workout! I am 67 years old, and I killed it!!! Thanks Caroline!!

[shaybabe]

You know it's about to go down when Caroline is using light weights 😅
I loved this format! These FUEL upper body workouts have been very challenging and empowering. Loved when you came closer to the camera for those last slow lateral raises, I felt like we were just two friends supporting each other in the home stretch!

[dhamodharanmanickam]

Good morning Girvanators 💪. So much excercise and thing all are no repeat except staple. Complete upperbody burner.

[tiathompson]

The last 2 week have been a sweat reminder that I need more cardio in my life! This program is a great balance, once again you crushed another one !Not strong for a girl...Just STRONG!💪🏼👊🏼

[Alexaaraeee]

Always watch vids @ midnight to prepare for tomorrow 🫣❤️

[MaydOfStardust]

I smile and wave back every.single.time. I loved this workout. I have some definite shoulder fatigue but it's a good fatigue! Thanks Caroline!

[VyNguyen-yueg]

You have done it again, Caroline Girvan! What an inspiration! I am 62 years old and feel like I am in my 20's again already! 😆

[anitamontanaro]

Love tje colors, love the outfit, love the music, love the moves, love that each day it´s a new different challenge, ABSOLUTELY LOVE the privilege of sharing the same workouts that this exceptional woman making her light and magic available to us. Oh and also love the pace changes. Ha! This was amazing, have a great day girvanators!

[wendybitker]

Good Morning everyone! Love antagonistic training! This workout was brilliant, Caroline! I'm exhausted but energized ?!? I'm so glad you included biceps and triceps in the mix; it's nice to wake up those biceps again. This went by so quickly! Hope you all enjoy this as much as I did! Have a wonderful day, everyone! And thank you do our wonderful personal trainer, Caroline!

[matthewalmond]

What a fantastic upper body workout! Such a brilliant range of exercises..heavy and light weights plus bodyweight moves, and all focussed on training antagonistic pairs of muscles! Just such superb planning once again! This is going to be so interesting to do...but hard too...when Caroline says that the finisher will be demanding then we know what to expect! Have a great workout everyone! Matthew
PS...all finished! What a great session! I used 12.5, 8 and 6 kg and the staple was certainly getting hard by the end! I loved the finisher and the add on! Thank you so much, Caroline!

[svdejala]

What Caroline has taught me the most is grace and control of each movement. I am much stronger than I've ever been. You are an absolute gem Caroline. Thank you for everything.

[rosemaryrose]

Wow, Day 12 is up . I just finish Leg Clusters. Wow sees! I was like, I’ve never done anything like this. Loved it. Thank you Caroline for helping us to challenging our bodies.❤️🙏

[markusjager]

I hate leg-days, so todays workout was double fine! Because Caroline’s workouts are ALWAYS fine - even lower body 😘. Thank you for your creativity, your constant positive energy and the safety you provide by explaining the exercises in detail and of course the design of your videos! 🤩👍👍👍👍👍🙏🙏🙏🙏🙏🔥🔥🔥🔥🔥

[polly]

My lower body is exhausted from Sunday and Monday. I’m so much looking forward to a solid upper body and this is exactly what I need! Thank you so much, Caroline! Xoxo

[karenmerchant]

I had 3 different weights for this and trust me when I say go low for the staple!. This is a fantastic upper body workout and luckily not too many push ups 😊. The tricep dips I did 1 set on the chair and then switched to diamond press because of my weak wrist. This ( as all the others on this programme) went so quick!. Caroline, a true gift that you are to us and that you have to think of these workouts. Have a great day all! 👍💪👏👏👏👏👏❤️‍🔥

[Newskinned]

Don’t take this the wrong way, but I feel better when I see you having to push through these workouts like I do. It’s just a reminder that once I reach my fitness goal, to not act like I’ve “arrived” but to always keep pushing. I’d be discouraged if you made this look easy:) lol! Thanks so much for sharing!

[truenorthadventures]

Like your song at the end of the workouts says: "Deep connection lights a spark...." Thank you Caroline for connecting with us across oceans and time... to light a spark inside of each of us! You are the best! Thank you for sharing all of this with us. You are sparking change!