Fitness Workout for Women

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FUEL Day 1… Let’s Go!

Dumbbells, your mat, chair for Bulgarian lunges and lots of energy… everything you will need for FUEL Day 1!

The timer will be on for a majority of the workout 30 seconds per exercise, with 4 movements performed with no specific rest! Each 4 movements together essentially form a giant set and these are not random movements rather programmed to flow from one to another with many targeting the same muscles!

The dumbbells I am using for your reference are 2 x 15 kg and 2 x 12.5 kg each.

2 x 15kg

X3
HIGH SQUAT
ALT REAR LUNGE
BODYWEIGHT ONLY!
SPRAWL!

X2
LUNGE x2 DUMBBELLS (one side)
LUNGE TO SQUAT (same side)
BODYWEIGHT ONLY!
LUNGE w/FOOT LIFT (same side)

X2
RDL (slow eccentric)
1 1/2 REPS
RDL TO SQUAT
SQUAT TO PLANK

2 x 12.5kg

X2
BULGARIAN LUNGE x2 DUMBBELLS
X1 DUMBBELL (same side)
BODYWEIGHT ONLY!
LUNGE HOPS / STATIC LUNGE

X2
CURTSEY LUNGE (one side)
SWITCH SIDE!
ALTERNATING CURTSEY LUNGES
SKATERS!

FINISHER!

SQUAT TO PLANK
LOW SQUAT WALKSPRAWL
BODYWEIGHT SQUATS!

Try to relax during each rep and focus… lift with intent and the best that you can.

And enjoy this finisher!! 🔥🔥🔥

I loved it and no doubt you will too!

Cx

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Useful Links

Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

5 Minute Warm Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/5bgVXyP0IIM
20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU

FUEL Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: https://carolinegirvan.com/fuel-calendar-col.pdf
My Website: https://carolinegirvan.com
Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
Instagram: https://instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com

Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

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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.

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