Caroline Girvan - FUEL Series 30 Min Dumbbell FULL BODY TEMPO Workout | Day 14
Tempo… it’s going to be a fun 30 minutes! Slower-paced reps, isometrics, movements requiring explosive drive and others more momentum and plenty of ‘deadstop’ movements involving control to lower, a temporary release of muscular contraction before bracing & driving through the movement! For this session, you will need some dumbbells, your mat, a yoga block/small stepper/wedge to elevate heels and also that front foot during lunges. A box is also used during this workout for step ups so an alternative is a stepper or stable chair to step onto. Every step up is bodyweight so you won’t be holding a weight. The dumbbells I am using for your reference are 2 x 15kg each. I also use 1 x 10kg for the shoulder pressing! The timer will be on for 30 seconds per exercise within each superset so essentially 60 seconds of work before a 20 second rest! 2 x 15kg DEADSTOP CHEST PRESS CHEST PRESS DEADSTOP CHEST PRESS CHEST PRESS DEADSTOP PUSH UPS ALTERNATING HAND OFF PUSH UP ‘SLOW’ HEEL ELEVATED SQUATS REGULAR SQUAT TEMPO! ‘SLOW’ HEEL ELEVATED SQUATS REGULAR SQUAT TEMPO! ‘SLOW’ BODYWEIGHT ONLY FASTER TEMPO FULL RANGE! STAPLE! ‘SLOW’ STEP UP FORWARD LEAN 1/2 REP (same side) SLOW’ STEP UP (switch side) FORWARD LEAN 1/2 REP (same side) SINGLE ARM DEADSTOP ROW ROW (same side) DEADSTOP ROW (switch) ROW (same side) DEADSTOP ROW (switch) MOMENTUM ROW (same side) DEADSTOP ROW (switch) MOMENTUM ROW (same side) DEADSTOP LUNGE STATIC LUNGE (same side) DEADSTOP LUNGE (switch) STATIC LUNGE (same side) STAPLE! ‘SLOW’ STEP UP FORWARD LEAN 1/2 REP (same side) SLOW’ STEP UP (switch side) FORWARD LEAN 1/2 REP (same side) 1 x 10kg SHOULDER PRESS PUSH PRESS (same side) SHOULDER PRESS (switch) PUSH PRESS (same side) ARNOLD PRESS (switch) SNATCH (same side) ARNOLD PRESS (switch) SNATCH (same side) FINISHER! 45/30/45 ‘SLOW’ x1 REP SQUAT FASTER PACE! ‘SLOW’ x1 REP SQUAT SLOW’ x1 REP PUSH UP FASTER PACE! ‘SLOW’ x1 REP PUSH UP If this finisher doesn’t deplete your muscles…I don’t know what to say! 😅 This was so much fun even through the shaking! 😆 All good fun!! Have a super session and one more workout and we will be halfway through the Fuel Series!!
Tempo… it’s going to be a fun 30 minutes! Slower-paced reps, isometrics, movements requiring explosive drive and others more momentum and plenty of ‘deadstop’ movements involving control to lower, a temporary release of muscular contraction before bracing & driving through the movement! For this session, you will need some dumbbells, your mat, a yoga block/small stepper/wedge to elevate heels and also that front foot during lunges. A box is also used during this workout for step ups so an alternative is a stepper or stable chair to step onto. Every step up is bodyweight so you won’t be holding a weight. The dumbbells I am using for your reference are 2 x 15kg each. I also use 1 x 10kg for the shoulder pressing! The timer will be on for 30 seconds per exercise within each superset so essentially 60 seconds of work before a 20 second rest! 2 x 15kg DEADSTOP CHEST PRESS CHEST PRESS DEADSTOP CHEST PRESS CHEST PRESS DEADSTOP PUSH UPS ALTERNATING HAND OFF PUSH UP ‘SLOW’ HEEL ELEVATED SQUATS REGULAR SQUAT TEMPO! ‘SLOW’ HEEL ELEVATED SQUATS REGULAR SQUAT TEMPO! ‘SLOW’ BODYWEIGHT ONLY FASTER TEMPO FULL RANGE! STAPLE! ‘SLOW’ STEP UP FORWARD LEAN 1/2 REP (same side) SLOW’ STEP UP (switch side) FORWARD LEAN 1/2 REP (same side) SINGLE ARM DEADSTOP ROW ROW (same side) DEADSTOP ROW (switch) ROW (same side) DEADSTOP ROW (switch) MOMENTUM ROW (same side) DEADSTOP ROW (switch) MOMENTUM ROW (same side) DEADSTOP LUNGE STATIC LUNGE (same side) DEADSTOP LUNGE (switch) STATIC LUNGE (same side) STAPLE! ‘SLOW’ STEP UP FORWARD LEAN 1/2 REP (same side) SLOW’ STEP UP (switch side) FORWARD LEAN 1/2 REP (same side) 1 x 10kg SHOULDER PRESS PUSH PRESS (same side) SHOULDER PRESS (switch) PUSH PRESS (same side) ARNOLD PRESS (switch) SNATCH (same side) ARNOLD PRESS (switch) SNATCH (same side) FINISHER! 45/30/45 ‘SLOW’ x1 REP SQUAT FASTER PACE! ‘SLOW’ x1 REP SQUAT SLOW’ x1 REP PUSH UP FASTER PACE! ‘SLOW’ x1 REP PUSH UP If this finisher doesn’t deplete your muscles…I don’t know what to say! 😅 This was so much fun even through the shaking! 😆 All good fun!! Have a super session and one more workout and we will be halfway through the Fuel Series!!