# FUEL Series 30 Min Dumbbell Full Body CORE Workout | Day 24 ## Метаданные - **Канал:** Caroline Girvan - **YouTube:** https://www.youtube.com/watch?v=1gBjEyOT65Q - **Дата:** 01.07.2022 - **Длительность:** 36:23 - **Просмотры:** 837,087 ## Описание All of our major muscle groups, along with full body movements to involve the core, but you will be so focused on the move itself that you won’t notice the demand on your core, including strength, balancing, stability, anti-rotation and endurance! The timer will be on throughout the workout for 50 seconds of work, followed by 50 seconds of work, so supersets! The rest period will always be 20 seconds! We perform each superset for one set, and once we perform all seven supersets, we repeat! For this unsuspectingly sweaty session, you will need some dumbbells, your mat and a yoga block/stepper/wedge for heel elevated squats (however, you can absolutely perform regular high rack front squats if you prefer!) The dumbbells I am using for your reference are 2 x 15kg. I also use 2 x 10kg for the Arnold Presses, squat to press and during the finisher! X2 ROUNDS OF THIS CIRCUIT CHEST PRESS CROUCH TO PUSH UP REAR STEP LUNGE (ONE SIDE) SAME LEG PLANK REAR STEP LUNGE (ONE SIDE) SAME LEG PLANK RENEGADE ROW PLANK TO SUMO DEADLIFT HEEL ELEVATED SQUATS SQUAT JUMPS (PLANK ON 10 SEC BEEP) ARNOLD PRESS HIPS UP TO SAW PLANK SQUAT TO PRESS ALTERNATING SIDE KNEE PLANK FINISHER! 50/50/50 MAKER ALTERNATING REAR LUNGES PLANK HOLD! Phew!! 😅 The more static core movements were the ones that made me sweat the most!😆 24 workouts… 6 to go!! I know you’ll love the core and full body demand throughout this sweaty session! Let’s go!! 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/a-V4Or5xyis 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=1gBjEyOT65Q) Segment 1 (00:00 - 05:00) hi everyone and welcome day 24 in the fuel series and today we're hitting the full body timer is going to be on 50 seconds of work 50 with 20 second rest super sets there are seven supersets in total we're going to complete each one after another with those 20 second rest then we simply repeat so that is sort of like a superset circuit we perform it for two rounds oh you'll need four guys workout are some dumbbells your mat and if you are going to do heel elevated squats a yoga block stepper or a wedge just something to elevate those hills of course you can perform normal high rack front squats the dumbbells i'm using for your reference are two 15k each dumbbells however i will also be using two 10 kg each dumbbells those will be for arnold presses squat to press and the finisher so the super sets they are formatted we'll do a superset for the upper body then lower body upper lower and so on but within each superset we're basically going to be doing a compound movement followed by a plank variation now the plank variation could be quite static or it could be more dynamic and get the heart rate up i think this workout is going to be unsuspectingly quite sweaty the way the planks are positioned within this workout you will acknowledge just how much of your body you actually need to use in order to be able to perform a plank and today you will be a little bit out of breath when you go into those planks so just try and relax and hold that position as best you can these plank positions will feed that little bit more challenging especially after those compound movements and we have a wee finisher it's going to be a maker then alternating rear lunge followed by a plank should you see any moves where i'm hopping back into plank of course you can just step back into that plank and step out of it any other movements that actually involve a jump i will provide a low impact alternative so yeah we're going to work the major muscle grips in our body but also a lot on the core let's go three two one so thank you and i thought um ### [5:00](https://www.youtube.com/watch?v=1gBjEyOT65Q&t=300s) Segment 2 (05:00 - 10:00) and i talked is listen me uh um so you so do ### [10:00](https://www.youtube.com/watch?v=1gBjEyOT65Q&t=600s) Segment 3 (10:00 - 15:00) uh so if can't believe ### [15:00](https://www.youtube.com/watch?v=1gBjEyOT65Q&t=900s) Segment 4 (15:00 - 20:00) do can't believe keem so ### [20:00](https://www.youtube.com/watch?v=1gBjEyOT65Q&t=1200s) Segment 5 (20:00 - 25:00) so ### [25:00](https://www.youtube.com/watch?v=1gBjEyOT65Q&t=1500s) Segment 6 (25:00 - 30:00) oh i wish so wow oh ### [30:00](https://www.youtube.com/watch?v=1gBjEyOT65Q&t=1800s) Segment 7 (30:00 - 35:00) uh what's your story what's your sign it's like with 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 ### [35:00](https://www.youtube.com/watch?v=1gBjEyOT65Q&t=2100s) Segment 8 (35:00 - 36:00) so you --- *Источник: https://ekstraktznaniy.ru/video/18699*