FUEL Series 30 Min DYNAMITE Dumbbells & Burpees HIIT Workout | Day 15

Exactly as it says!

This is FUN! Sweaty! Demanding! And you’ll love the short superset format that these 30 minutes bring!

This dumbbell HIIT workout is packed with full body movements that will require a lot of your energy!

The timer will be on for supersets; 20 seconds of work, followed by another 20 seconds of work! We perform each superset for two rounds!

Many of the supersets will involve a bodyweight exercise followed by a dumbbell exercise!

We then have 20 seconds before performing another two sets of different supersets!

Following this, we then have the staple; one minute of sprawls!

The dumbbells I am using for your reference are 2 x 10kg each! Aside from dumbbells, all you will need is your mat!

SPRAWL TO ALT LUNGES/JUMPS
ALT REAR LUNGES

PUSH UP SPRAWL
PUSH UPS!

STAPLE 60 SECONDS
SPRAWL!

PLANK TO SQUAT
HIGH SQUATS

BURPEE LADDERS
RENEGADE ROWS

STAPLE 60 SECONDS
SPRAWL!

HAND-TO-FLOOR BURPEE
CLOSE SQUATS

CHEST-TO-FLOOR BURPEES
DEADSTOP PUSH UPS

STAPLE 60 SECONDS
SPRAWL!

X1 ARM BURPEE
SAME ARM SHOULDER PRESS

STAPLE 60 SECONDS
SPRAWL!

1/2 REP BURPEES
SQUAT TO PRESS

FINISHER!

60/60
SPRAWL!
X2 LUNGES TO PUSH UP BURPEES!

The staple did feel like the easier part! Sixty seconds of sprawls feeling not daunting? Think of how far you have come!

Enjoy this pace and embrace the sweat today!😅

Cx

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Useful Links

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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.

[aurelieliot]

You know you’re addicted to Caroline’s workouts when the first thing you do when you wake up is to check on YouTube the workout of the day 💪🏼

[katherinewoo]

I applaud everyone who can do this with grace. Also to CG who did this in real-time. I paused this video a million times and "died" a million times during the session. This is TOUGH and BRUTAL. I am still trying to get my soul back into my body. 🙃

[goldenwing]

📢📢🚨🚨RED ALERT!! RED ALERT!!I SEE THE BRAIDS!

☠In case I die, it was nice training with y'all. 🔥🔥

[bellaz]

Geez, this women is a beast!! I nearly died a few times, almost threw up a few more times and contemplated life many more times. Meanwhile Caroline just keeps powering on. Hard-core!!

[sthitipragnyadash]

Fuel Series has been a total game changer !! After doing every single program with Caroline, I can safely say she has something for everyone !!! Loving the crazy choreography in Fuel series. I have never imagined that we could have something as innovative and crazy as the Fuel series!!! so proud of myself and the whole community on crushing it <3

[matthewalmond]

We are half way through fuel series and what better way to celebrate than with a burpee party! Looks brilliant ! I love the mix of exercises here...lots of bodyweight and dumbbell moves mixed together...and those 1 minute sprawls are going to be hot and sweaty! Have fun everyone! Thank you so much, Caroline! Matthew

[rhondasnyder]

You know you have come a long way when deadstop push ups are a relief! Girvanators this is doable, fun and just what's needed to end the weekend. Happy Father's Day to all the dads around the world! Thank you Caroline for pushing up to be our best!

[judymyers]

I really got addicted to these HIIT workouts and I feel like these combined with decent meal plans I got from Next Level Diet will help me to get slim in the next few months. I believe in myself, and I am strongly motivated because I got tired of people body shaming me...

[lalaleelee]

I am loving FUEL so much! I am so excited for this session! For this program, I am able to pace on schedule with the release of your videos and I feel so grateful. Thank you Caroline Girvan for being my fitness goals! You are truly awesome!❤️

[kxsiqvw]

Very exsausted but more productive than ever ..super power the today'session i honestly .. thank you ..caroline .i wish you a very nice sunday morning

[estefaniarodriguez]

THANK YOU so much Miss Caroline for making sense of exercise! 🌷 BLESS YOU

[lisbug]

You are the ONLY person who could not only get me to do a full burpee workout, but get me to actually enjoy it!! You're amazing. Thank you!!

[trishd.]

It's a Burpee Party!😉 Ready to have FUN and feel Alive. Let's Crush this!👊
Have a Great Workout!
Rest Day: Walking+UNWIND

Day 15 Smashed! That's Plenty of Sweat! Enjoyed each Superset! It helps to keep in mind it's only 20sec. per exercise. Last exercise ×2 Lunge to Pushup burpee was Killer. Felt my heart was going to 💥. Did it in my own pace and pushed through. Feels Awesome to finish! 🤩
Thanks Caroline! ❤️
Happy Sunday!

[bujkoigrujko]

Looks like one of those days where mind needs to be stronger then body! Good day everyone! Thank you Caroline for a great Series, after KickAss Kettlebell, probably my favourite so far, and i have done them all! You saved my life!

[michelleemma]

36 weeks preggo and rockin with ya! So thankful for you Caroline!

[BasedTexans]

I'm officially addicted to Caroline Girvan's Fuel series. I catch myself all throughout my work day looking at her videos to get a sneak peak of what we will be doing in each day's work out. This one excites me because just a few weeks ago I couldn't hardly do burpees. 3 weeks in now I can do them, and weirdly enough love doing them. I also added collagen to my diet and that saved my weak knees as well.

[luisaguerriero]

Hello everyone morning for all you in Europe, but midnight for me 🇨🇦. Needed to get a glimpse of how my morning workout will be ☺️ ! This looks very exciting to say the least 😳! Dumbbells, body weight, burpees and oh yes the braids 😂 Thank you so much Caroline we will definitely embrace and be proud of how far we have come 😊!

[sandraoshea]

Absolutely fabulous 💖. Certainly a sweaty one. I know I have come a long way when sprawls and Burpees don't make me die a little inside 🤣. Thank you Caroline. Happy half way everyone. Have a great Sunday

[kerriesposito]

Who else loves Caroline for her dedication, brilliant creativity, fierceness, and motivation?!? I love the FUEL series and thanks to CG I’m in the best shape of my life at 48!

[iamdevanshkalra]

I know this is going to be a challenge but also, after so many months of training with Caroline I know I CAN do it, we all CAN do it. Good luck everyone, let’s go!!