# FUEL Series 30 Min Full Body DUMBBELL HIIT CARDIO Workout | Day 25 ## Метаданные - **Канал:** Caroline Girvan - **YouTube:** https://www.youtube.com/watch?v=pRY8DmcheYs - **Дата:** 03.07.2022 - **Длительность:** 35:56 - **Просмотры:** 908,517 ## Описание Ready for the sweat!? The timer will be on for short periods of work lasting 20 seconds each with 10 seconds of rest in between! We simply perform an exercise for 2 short sets then we have a longer set (60 seconds) of a ‘complementary’ exercise! You will notice during the 20 seconds work period, these are bodyweight only and so can perform at that slightly faster pace! Once we reach the 60 seconds work period, we will have dumbbell(s) in our hands so naturally, we will slow down that bit during many of these periods! Plus the task of aiming to last those 60 seconds!😅 The dumbbells I am using for your reference are 2 x 6kg each! I would suggest going that bit lighter as this workout is not aimed specifically towards muscle building solely and heart rate elevating is the goal! Timer each group! 20 work 10 seconds rest 20 work 10 seconds rest 60 seconds of work 20 seconds rest CHEST TO FLOOR BURPEES CHEST TO FLOOR BURPEES X2 DUMBBELLS BURPEES 1/2 REP BURPEES 1/2 REP BURPEES CLEAN TO SQUAT PLANK TUCK TO PUSH UPS PLANK TUCK TO PUSH UPS PLANK TUCK TO RENEGADE ROWS SQUAT TO KICK (one side) SQUAT TO KICK (same side) LUNGE PUNCH TO KICK (same foot static) SQUAT TO KICK (one side) SQUAT TO KICK (same side) LUNGE PUNCH TO KICK (same foot static) STAR JUMPS STAR JUMPS JACK PRESS X1 ARM BURPEE X1 ARM BURPEE (same side) SNATCH (same side) X1 ARM BURPEE X1 ARM BURPEE (same side) SNATCH (same side) KICK THRU (one side) KICK THRU (one side) HOVER TO ROTATE PLANK KICK THRU (one side) KICK THRU (one side) HOVER TO ROTATE PLANK V TUCK TO HOLLOW V TUCK TO HOLLOW HOLLOW TO ALTERNATING PASS THRU ALTERNATING LUNGE JUMPS ALTERNATING LUNGE JUMPS ALTERNATING REAR LUNGES FINISHER! HANDS TO FLOOR BURPEE HANDS TO FLOOR BURPEE CLOSE SQUAT TO HAMMER PRESS! Get ready to feel so amazing after this session! 30 minutes and we are onto the last week! I hope you are so proud of how far you have come… these aren’t easy workouts and huge respect for joining me! I hope you have been challenged mentally and physically but in a good way of course! 😉 I have loved Fuel so far, particularly for the changes in intensity and tempo & bodyweight to dumbbells! Let’s smash this sweaty session! And get ready for week 6! Cx …………………………………………………………… 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/AdNpljl8tOI 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 …………………………………………………………… Disclaimer: If you are new to exercise or are planning on beginning 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. ## Содержание ### [0:00](https://www.youtube.com/watch?v=pRY8DmcheYs) Segment 1 (00:00 - 05:00) hi everyone and welcome day 25 in the fuel series and today we have some dumbbell cardio and hit the timer today is going to be varied we're going to do 20 seconds of work with 10 second rest we do that again so another short period of work 20 seconds 10 second rest before we then move into a similar movement but with dumbbells for 60 seconds so basically 20 seconds of work 60 seconds of work following that we have 20 second rest before we move on to the next combinations all you need for today's workout is your mat and some dumbbells the dumbbells i'm using throughout for your reference are 6 kg each there will be low impact alternatives on the screen as we progress through the workout a good rule of thumb is if there is ever hopping back into the plank say a burpee you can simply step back and step back into it so the 20 seconds of work you're gonna go really as fast as you can in a safe way two sets of that then we're gonna pick up the dumbbells and we're gonna do 60 seconds of a similar exercise you will naturally go at a slightly slower pace but your heart rate will be elevated for those 60 seconds every muscle in the body is going to be involved and our heart rate will be elevated for pretty much the majority of this entire workout 30 minutes we're gonna sweat let's go three two one on the dance floor so ### [5:00](https://www.youtube.com/watch?v=pRY8DmcheYs&t=300s) Segment 2 (05:00 - 10:00) um so feel better so up go back uh ### [10:00](https://www.youtube.com/watch?v=pRY8DmcheYs&t=600s) Segment 3 (10:00 - 15:00) uh oh oh so so ### [15:00](https://www.youtube.com/watch?v=pRY8DmcheYs&t=900s) Segment 4 (15:00 - 20:00) yes so foreign oh uh ### [20:00](https://www.youtube.com/watch?v=pRY8DmcheYs&t=1200s) Segment 5 (20:00 - 25:00) uh so me fake big so so foreign thank you so ### [25:00](https://www.youtube.com/watch?v=pRY8DmcheYs&t=1500s) Segment 6 (25:00 - 30:00) so hmm oh is peanut butter you is you they can be so baby i'm not done ### [30:00](https://www.youtube.com/watch?v=pRY8DmcheYs&t=1800s) Segment 7 (30:00 - 35:00) um baby i'm not running around looking for nobody else i've got what's your story what's your sign it's like we're twin flames in a different life a deep connection light's a spark it's like you know me in the depths of my heart we're doing this so ### [35:00](https://www.youtube.com/watch?v=pRY8DmcheYs&t=2100s) Segment 8 (35:00 - 35:00) you --- *Источник: https://ekstraktznaniy.ru/video/18695*