Caroline Girvan

Hello everyone!

Congratulations to you!

We have reached the last week in The FUEL Series!

It’s been honestly SO MUCH FUN!! I have yet to feel bored with my training and genuinely look forward to moving in different ways each day.

Even when we were struggling, hopefully, we are smiling too!

My favourite element of FUEL is the longer sets of cardio strategically positioned whilst maintaining traditional muscle-building sets.

I hope you have been enjoying the variety within these sessions too, even in relation to the weights you might be using!

Across all of the workouts I have completed, my weights vary.

For example lunges; I have used bodyweight, 2 x 4kg, 2 x 8kg…right up to 2 x 20kg!

Chest; I have performed bodyweight push-ups, 2 x 8kg chest press (if in the complex) right up to 2 x 20kg in Iron!

I have progressively become stronger as a by-product of incorporating different training methods, various structures of workouts such as superset or giant sets, work-to-rest ratios and even ratio of bodyweight to dumbbell work!

I have progressively overloaded though not in a ‘typical’ linear system in regards to weights used but also speed, depth, more mind-to-muscle connection and better control overall.

Tomorrow is the start of week 6 and it’s going to be an awesome leg session using one of my favourite formats; complexes!

Below is a brief overview of what to expect for this final week of FUEL!

Monday

LEG DAY COMPLEXES

We have a combination of shorter complexes lasting only 120 seconds each, with a staple throughout! The staple will involve bodyweight only and an opportunity to not only drop those dumbbells but also elevate the heart rate for a short-staple!

We will be using both dumbbells and bodyweight during many of the complexes!

You know this will be a very empowering session to start the final week of FUEL!

Tuesday

SHOULDERS, CHEST & TRICEPS TEMPO

Control the eccentric! Power through the concentric whilst still controlling!

Again here, like day 26, the staple will involve bodyweight only and an opportunity to not only drop those dumbbells but also elevate the heart rate for short-staple!

Wednesday

CLUSTER SETS GLUTES & HAMSTRINGS

A slightly longer set followed by a complimentary round of cluster sets being either 20 or 30 seconds in duration!

There is a staple again I am wanting to incorporate that is bodyweight only but this staple will be definitely a fun one!

Friday

NO REPEAT FULL BODY

No repeat full body workout that will have your heart rate rising throughout plus some time on the mat for abs specific!

I am likely to use 1 pair of dumbbells and that is ‘usually’ 10KG X 2 or near that weight if it is full body and am aiming for more conditioning overall.

Sunday

NO REPEAT DUMBBELL HIIT

Another no repeat…but as will all of the ‘no repeat’ workouts I do, they reformulated in a way to maximise tension and effort required!

Again, some abs in here too so we will look forward to that!

Approximately 2 x 6kg dumbbells I am likely to use!


I have been combining these FUEL sessions with approx 60 minutes of walking per day and ensuring a good night’s sleep! I have completed some runs too when the sun has been shining; usually one run per week on an active rest day, either a 6km or 10km run.

I have also been completing approx half of the suggested add-ons that you see post each workout but when I don't complete an add-on, I do select the suggestion based on what I might have completed if I had the time and/or energy!

As always, I have protein with each meal and space these meals throughout the day. I tend to eat 3 or 4 meals per day with usually at least 30g of protein per sitting plus when I have snacks I also have protein sources so I actually don't need to consider that post-exercise anabolic window as I naturally distribute protein throughout the day.

I make exercise and nutrition work for me personally. There are times I train first thing so might not eat prior or if slightly later I will have my eggs on toast, for example, other times depending on other factors I train in the evening.

30 minutes of FUEL, a good long walk, an occasional run if I feel like it, time at least once per week to stretch & work on mobility, aiming to have at least 80% minimal processed foods and 20% of that ice cream when I like. This is a lifestyle I can easily sustain, it’s very simple, I look forward to each day and truly love how it makes me feel.

Many of you love that long run on a Sunday or completing x 2 workouts to make up an hour in total and some of you jump on your bike for cardio instead of walking!

Enjoying each day in a way that suits YOU is so rewarding and encouraging. You sustain it also for the way it makes you feel. And many benefits follow...

It has honestly been incredible to have you join me along the way. And I hope you know just how much I appreciate your support. I consider myself to be so lucky to have you to train with so thank you.

Let's finish this FUEL Series together!

Cx


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3 years ago | [YT] | 5,145

Caroline Girvan

Hello everyone!

Firstly...phew! What a sweaty 30 minutes Day 20 was! 😅

Well done if you completed today's session, that is week 4 complete!

It is wonderful to read how many of you typically don't complete the HIIT workouts on a Sunday previously, but having experienced those short bursts of HIIT within the FUEL Series, took on today's session and loved it!

Sometimes we can really surprise ourselves!

Due to hypertrophy still at the heart of FUEL, I just wanted to touch on how much the importance of mind-to-muscle connection differs depending on the type of movement, whether a compound movement involving multi-joints to lift or isolation (single muscle, for example).

If you are training more towards hypertrophy and building muscle as opposed to strength (utilising fewer reps and more rest), treating each workout as an opportunity to 'engage' the targeted muscles and target as intended is something I try to practice every session when lifting. Often they cross over, but when writing this, I am referring to hypertrophy to build muscle.

Many of us have muscles we can 'connect' with and other muscles that take over and compensate. It's possible to lift technique-wise perfectly yet not hit targeted muscles, leading to other muscles taking over, i.e. traps taking over during lateral raises or even during curls.

It takes time to develop this, particularly if new to lifting. Mastering movement at the beginning is more important for the motor pattern to feel 'natural' and familiar; you may begin to notice and consider developing those internal cues.

During a lunge or chest press, there is more focus on moving from A to B with the correct technique. In contrast, during bicep curls, if I cannot lift with intent, be present and connect with the muscle intended, I will reduce my weight, even if still lifting that weight with good technique and control. This leads to me, during most of my workouts, remaining curling at 8kg arm max (typically), yet this brings me the great stimulus to intended muscle, and I am happy to remain here for as long as I feel I am becoming stronger and gaining max stimuli of reach rep!

Having awareness will contribute to better performance of that movement and overall growth during more isolation exercises such as bicep curls or lateral raises. When the mind-to-muscle connection is lost during increased weight, often this can be a good indicator to hold back on that progressive overload, even in the meantime.

I credit this method of continually practising and improvements to intentional lifting that have not only helped build muscle but also understanding that 'heavier' weight is not always required to provide new stimulus to the muscle... plus practising means you must be present, and this alone brings benefits.

I love improving the mind-muscle connection. Visualising the muscle contracting and releasing has been shown to increase the muscle activation level, leading to more growth!

Again, just something to think about next time you are performing single-joint exercises in particular... its not always about the weight you use but the execution of said rep!

And here's a brief overview of the fun coming this week!

Monday

LEG DAY CIRCUITS!

One big circuit… x 2 rounds!

Moving across different planes, plyometrics and tempo all combined for what will be an intense leg session hitting the entire lower body!

There will be a few movements that really challenge your determination!

Minimal equipment, so just dumbbells!

Tuesday

UPPER BODY COMPOUND & CLUSTERS!

There will be a staple that will be a simple ‘flow’ format to break up the sets that I have wanted to incorporate.

Longer duration sets combined with complimentary shorter sets to make up those cluster sets… this workout will be full of variety yet will require A LOT from the entire upper body!

A perfect workout to keep your selection of weights nearby!

Wednesday

TEMPO GLUTES & HAMSTRINGS!

This workout will have a dynamic staple that will work well along with the more controlled, traditional movements to hit the glutes and hamstrings!

The finisher will likely involve using our band, which I am looking forward to!

Friday

FULL BODY!

The session is what I am most looking forward to this week… I want this to involve movements requiring the core to provide stability, strength, anti-rotation and alignment throughout, combined with traditional resistance lifts for a full body workout that will be more challenging than it might appear!

For your reference, I will likely use a heavier and lighter pair of dumbbells!

Sunday

DUMBBELL CARDIO & HIIT!

Short periods of work involving a pace as fast as you can with control! More extended periods using dumbbells naturally involve a slower pace and even more control!

Highs and lows of heart rate throughout!

I will likely use 2 x 4kg or 2 x 6kg dumbbells!

I hope you have incredible sessions ahead of you this week and celebrate each new win!

Week 5, bring it on! 👊🏼🤩

Cx

CG Community: www.facebook.com/groups/carolinegirvan

3 years ago | [YT] | 4,254

Caroline Girvan

Hello everyone!

Well, that was a sweaty 30 minutes today with those dumbbells and burpees! That was one of my favourite sweat sessions out of the many we have done! The sprawl felt like a welcomed break… you know you are training well when we say that! 

I hope you LOVE it no matter what you are doing outside of FUEL (or any other resistance training in general)! 

Finding something you love that doesn't even feel like 'exercise' because you look forward to it most days. For me, it's walking! 

I used to run a lot more and have been incorporating some shorter runs alongside Fuel, but this is mainly due to the sun shining! There is something so rewarding about a short run and finishing with that salty skin and that euphoric feeling! Similar to how I feel stretching and cooling down after each resistance session!

This feeling we attain after moving our body, although short-term, brings along many benefits to overall well-being, including helping to reduce anxiety and stress, increased immune system, better sleep, improved self-esteem, and promotes a positive outlook on life…and this is why I love moving!

I am sure you have heard this said many times before…but it is very accurate! I just wanted to highlight the considerable effect physical exercise/movement, no matter the type, has on our minds, not only our bodies.

Alongside these benefits, we are protecting our bodies as we age; perhaps something we don't immediately correlate when performing a lateral lunge or burpee! But it is this 'quick' reaction, the building of muscle (not just the larger muscles but those smaller muscles, joints and ligaments too), endurance, power, body awareness, coordination, balance, alignment, core strength and mobility that will provide benefits as we age. I think about this often, having delved into more recent research into the benefits of resistance training as we age. Sarcopenia (in simple terms, the unintentional loss of muscle mass) is part of ageing. As we age, our bodies become less sensitive to growth signals, and muscle catabolism can occur and diminish muscle strength. Another way to consider this; is that as we age, we may need that quick reaction if about to fall, and those attributes such as moving across different planes, reactiveness, balance and strength will be essential to preventing injury.

Sarcopenia may not be a concern for many of us. Still, it is something to think about next time you lift your body weight, a dumbbell or roll out your mat for a yoga session!

To not only move in a way that makes you feel amazing but to be helping protect our bodies for the future... it's a privilege!

And following this, it's a privilege to have you join me for week 4 of FUEL! 

I am determined to smash every session the best I can this week!

Here is a brief overview of what is planned for this week!

Monday

QUAD SUPERSETS

The staple is going to be something that will involve those quads but bodyweight-only… never underestimate the power of those bodyweight exercises!

Heart rate will spike during parts of this workout, alongside slow and intentional lifts aiming to hit the quads!

Tuesday

UPPER BODY GIANT SETS

A selection of weights will be ideal due to aiming to cover those larger muscle groups plus those more targeted and isolation exercises.

There will be some bodyweight-only in here, too…to give relief from grip but also challenge you!

Wednesday

GLUTES & HAMSTRINGS CIRCUITS

This will be one big circuit! Likely to be performed for 2 or 3 rounds before a finisher recruits those glutes and hamstrings to finish feeling relieved but accomplished having engaged those muscles!

Typically within Fuel, the sessions targeting the glutes and hamstrings will 'usually' involve those slower-paced compound movements due to the structure of those glute and hamstring-specific exercises…plus we still want to use those heavier weights! 

Friday

FULL BODY COMPLEX

Short-duration complexes have been during every session involving complexes within the Fuel Series!

I intend to structure this to use a heavier pair of dumbbells and a slightly lighter pair.

Compound or whole-body movements combined with bodyweight exercises make us sweat!

Sunday

BODYWEIGHT ONLY HIIT

Quick! Fast! Rotational work, anti-rotational, unilateral, abs specific, more traditional HIIT exercises, and much core involved! Plus, I plan to incorporate some 'longer' duration work here too!

This session will be serious sweat…we know how to bring it! 😅

HOT, HOT, HOT! 

There will be low-impact alternatives where any jumping occurs!

So yes, much variety throughout the week!

You will appreciate the tempo changes you naturally gravitate towards during specific exercises and how they are positioned within the session!

Week 4, let's begin!

Cx
 
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FUEL Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9…
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Instagram: www.instagram.com/carolinegirvan

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3 years ago (edited) | [YT] | 4,460

Caroline Girvan

Hello everyone!

Week 2 totally smashed!

And wow! Today’s session was lit!

I just thought I would touch on a topic I probably mention WAY too often but the importance of making a workout, program, single exercise to suit you.

We all have a movement pattern we ‘naturally’ gravitate towards; it is clear why we will perform certain movements slightly different.

Two people could have the same amount of ankle mobility, yet different lengths of femurs; they squat differently! And the position of your feet is majorly determined by the angle of your femur!

And this is just a squat! Work on improving YOUR squat, rather than trying to manipulate your body to someone else’s.

Our muscular, skeletal and neurological make up needs to be taken into consideration in order to improve performance, reduce risk of injury and promote longevity of physical wellbeing.

During a Bulgarian lunge, you might prefer the front foot closer to bench than you see me do…or further away.

During RDLs, I prefer to lower to a certain depth where my spinal erectors remain contracted, my hamstrings indicating depth but again this is personal to me. Important is to not lower past a point you are unlocking the spine.

If performing RDL with a barbell, you may prefer using a pronate grip or alternate supine & pronate.

Movements that typically involve entire hand on floor (high plank or burpees) I often don’t place my palm on the floor as this feels most comfortable but again, it feels best for me so its right for me!

When lunging, I alternate holding rack high & low by my sides. This is often dependent on if grip strength is feeling a break or not!

I look down during push ups whilst others look up. I provide tips to look down at the floor, similar to what I tend to do to promote neck-spine alignment but if prefer looking up, you rock it! Neither is wrong if its right for you!

When I’m reaching a certain point of fatigue in push ups, my head tends to lower..whereas many people will arch the lower back & hips rise!

Also, ‘ego lifting’ / ‘ego depth’. There are days I don’t squat as low due to my menstrual cycle, energy levels or whether I feel safe with that depth if towards end of workout! Safety first! These workouts are different to performing 12 reps then having 2 minutes rest so bear this in mind at all times!

I have learnt alot about my body, I know my body pretty well and what works for ME! What might work for me, where that hand position might feel better closer or wider compared to me.

As I've learnt, every movement can be good when correct context and in a safe way.

Tricep kickbacks are a great example! It causes peak contraction when performed correctly with control.
I personally tend to preform tricep press, tricep push ups, diamond press or dips for the triceps if isolating! But occasionally perform tricep kickbacks as yes, they absolutely hit those triceps! Particularly when aiming to lock out temporarily at the top with slow eccentric and release!

And is a squat a squat unless you go parallel? Or below? Again, there is a lot of debate on this however what is clear is there is no ‘one size fits all’. Lowering to parallel and no further will absolutely bring strength and muscle gains!

When you passing runners outside, you will notice everyone runs slightly different due to many factors; such as amount of hip/knee flexion, kinetic chain rotation, degrees of dorsi/plantarflexion, length of stride, body proportions etc. This applies to professional runners too. There isn’t one type of technique that fits all.

Don't try to fit into ‘a box’ with your movements if it is causing you strain / flare ups / inability to focus on controlling the movement itself.

And its always wonderful to see how you adapt to your preference! Tricep press instead of dips! Pull ups instead of pullovers! Barbell hip thrusts instead of dumbbells! It’s pretty cool to acknowledge how different we all are!

These workouts you see are my real workouts which no doubt you know by the look on my face at points! 😅 And hopefully I do stress the importance of making these your own workouts.

Week 3 and I hope you have a great week making each session YOUR session and smashing each one! Here we go!

Monday LEGS CLUSTERS

Its shorter sets combined with longer sets! Each set will feel progressively more challenging although shorter set! Calf work will be in here too!

Tuesday ANTAGONIST UPPER BODY

Lots of variety with compounds at the start, isolation towards the end using supertsets! Sure to be an intense wee one!

Wednesday GLUTES & HAMSTRINGS COMPLEX

Short duration complexes with 2 exercises per complex! I will be using x1 larger dumbbell at points!

Friday FULL BODY TEMPO

I will be using a box for step ups along with tempo variations to ensure this is an incredible rewarding session!

Sunday DUMBBELLS & BURPEES

Exactly as it says! It’s going to be fun!!! Low impact alternatives will be provided when needed!

Can't wait!

Cx

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3 years ago | [YT] | 5,779

Caroline Girvan

Hello everyone!
 
I hope all is great for you where you are in the world!
 
So, it was Week 1 of The Fuel Series!
 
I'm keen to maintain sending signals to the body to build muscle while also incorporating more cardio elements & short bursts of higher intensity! Some workouts will involve a higher ratio of resistance training whist others more full body dynamic movements at a faster pace!
 
The overall intensity of these workouts relates to the following, but not solely:
 
The weight you are using for specific exercises. The last reps / seconds should feel demanding and occasionally reaching technical failure where next rep will not meet requirements set by proper technique. ‘Myo-reps’ have always been a part of my training…I pause during the work period after reaching a point of failure before continuing, maintaining the same activation on the muscles for the remainder of the set(s). This prevents the impulse to continue with reps where you may be surpassing technical failure. Taking this rest / pause format ensures correct form is maintained.
 
Aside from the actual weight, the way we lift can be made easier/more challenging, due to the huge variance on range of movement, alignment, and control of con/eccentric phase; the way in which a movement is performed can have a big impact on the intensity.
 
Could you make a lift more challenging? Most likely!
 
Increased Time Under Tension
 
There are so many ways to increase the time a muscle(s) is under tension and tempo training, particularly slowing the eccentric is a favourite of mine!
 
Rest periods
 
Fuel uses shorter rest periods in comparison to The Iron Series for example and we will continue to vary the rest periods throughout Fuel.
 
Structured sets & formats
 
Variations of drop sets (weighted or mechanical), circuits, complexes, cluster sets, giant sets…just some of the ways I LOVE formatting my workouts! The staple compound movement patterns are present but depending on the program / series we can vary the ratios!
 
Mentality
 
I have run a 10km and chatted to my friend throughout the run…and loved every minute!
 
I have run 10km and the mindset I had entering that race that day led me to a Personal Best, but I was pretty depleted after!
 
A 10km run can be taxing on the body, but also can be less demanding.
 
The difference in intensity of the 10km run is just to highlight how we can also make any workout ‘that bit easier’ or one of the most demanding in a long time depending on our mindset entering it.
 
Mentality can be affected by so many factors including sleep, stress, goals, mood, energy, and hormones.
 
Work with your body, not against it.
 
Listen to your body and learn from it.
 
Treat each rep as you are practising it, and ever improving.
 
Here is a brief overview into what is planned for the week ahead!
 
Monday
 
QUAD FOCUSED CIRCUITS
 
Compound movements at the beginning of the circuit all with a slow pace with focus on depth and control at the bottom of the movement to promote muscle building. After this, we move to bodyweight exercises to heighten the lactic acid build up to improve overall ability to ‘tolerate’ prolonged exertion which has carry over to hypertrophy muscular endurance. Plus, more dynamic full body movements that will increase the heart rate and still work the quads!
 
Tuesday
 
SHOULDERS, CHEST & TRICEPS COMPLEX
 
SHORTER duration complexes are on the agenda! Only 2 exercises per complex so simple complexes!
 
I would suggest lighter weights as it is complexes, so I’ll likely use 2 x 10kg (approx.) and 2 x 4kg or 6kg.
 
Complexes are definitely one of my favourite formats and very excited to smash this one!
 
Wednesday
 
POSTERIOR CHAIN CIRCUITS
 
The Fuel Series is a combination of various tempos, formats etc however we are still incorporating the key compound movements at its heart. This workout is no different!
 
The entire back, glutes, hamstrings, and core all involved in this workout so that slower pace is important to permit those higher end weight reps.
 
Friday
 
FULL BODY CIRCUIT
 
Another circuit day, however, the format will involve variations within some of the rounds of circuits.
 
Alternating between upper and lower body to allow for more rest periods on a muscle group.
 
A faster paced bodyweight finisher will be the last set of the day!
 
Sunday
 
DUMBBELL HIGHER INTENSITY
 
Pre-exhausting will be a characteristic...primarily hitting fast twitch fibres that fatigue quickly then into more traditional resistance-based movements towards a group of muscles or full body. I think you will love the structure of this! I have a feeling it’s going to be very sweaty indeed!
 
Plenty of slow and faster reps, isolation, and full body movements, weighted and bodyweight to come this week!
 
I will hopefully see you tomorrow for a quad specific session to kick off week 2!
 
Cx
 
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FUEL Playlist: www.youtube.com/playlist?list...
Community: www.facebook.com/groups/carolinegirvan
Instagram: www.instagram.com/carolinegirvan

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3 years ago | [YT] | 4,898

Caroline Girvan

Here we go!
 
6 weeks, 30 workouts, 30 minute sessions and countless moments of accomplishment and pride ahead!
 
I have my calendar ready to go like so many of you!
 
Here is a brief overview of what is on the agenda for week 1…and we’re starting with leg day!
 
Monday
 
GIANT LEG DAY
 
Giant sets + leg day = an awesome way to begin this series!
 
Giant sets consisting of 4 variations of a movement pattern; however, these will be formatted to ‘flow’ to increase tension and demand on the muscle groups throughout the sets!
 
X2 dumbbells, X1 dumbbell, bodyweight only, unilateral and some sprawls in here too!
 
I love these types of workouts……’on paper’ the 4th movement / variation is the least challenging however when it is applied, this is rarely the case!
 
Weighted drop sets, mechanical drop sets and some full body cardio movements in here too to get the heart pumping!
 
I will likely be using 2 pairs of dumbbells as I often do with leg day depending on the exercises.
 
Tuesday
 
UPPER BODY CLUSTERS
 
Cluster sets will be within this upper body workout along with longer duration sets to apply demand on the major muscles within the upper body, of course the back, chest & shoulders.
 
Push and pull movements along with a small amount of full body movements (bodyweight only) at a point to elevate the heartrate that bit more!
 
With cluster sets, you will notice the first set will create an initial consideration of increasing the weight however the second set will confirm this always isn’t needed!
 
There will be a dynamic finisher movement along with a more targeted movement to zone in on a specific area!
 
Wednesday
 
GLUTES & HAMSTRINGS SUPERSETS
 
Consisting of those compound movements but playing with tempo, explosive movements, weighted drop sets and unilateral work!
 
I will be using x 1 heavier weight for sumo squats & hip thrusts and a lighter pair for everything else!
 
A finisher involving bridges is planned!
 
Friday
 
FULL BODY SUPERSETS
 
Upper body specific supersets followed by lower body supersets meaning we have longer rest between upper and lower.
 
If you have completed previous programs / series, you will likely have noticed this format particularly during full body sessions. The technical term is Peripheral Heart Action (PHA) training. Always great to incorporate into full body workouts to increase overall volume.
 
A heavier pair and a lighter pair of dumbbells will be used.
 
Bulgarian lunges will be within this workout, however as always you can keep both feet on the floor and perform regular lunges!
 
Friday full body workouts will ‘usually’ involve a slower pace throughout compared to Sunday’s workout!
 
Sunday
 
FULL BODY CARDIO
 
Sundays will typically be a more higher intensity session in relation to the demand on the cardiovascular system. However, this will not necessarily mean ‘HIIT’ workout format.
 
Giant sets are on the agenda here with a lighter pair of dumbbells to ensure heartrate up throughout this session whilst zoning in on muscle groups for a full body sweat session!
 
Step ups will be in this workout however you can absolutely perform static lunges, forward step lunges!
 
I am excited to incorporate formats that we might have keep primarily for HIIT workouts into the more muscle group specific workouts as we progress through this series! Please note there will be lower impact alternatives provided throughout!
 
Remember, these are my real workouts! The distance I have my feet apart during lunges, whether I hold my dumbbells high racked by shoulders or down by sides during lunges and range of movement during dips are examples of how we may differ!  We are all so different and so we will all likely perform them slightly different!
Ensure you position yourself to perform in a way that allows you to focus on the movement itself, preventing strain and other muscles taking over!
 
For anyone who hasn’t read this, or who would like more information relating to the format and reasoning behind the FUEL Series and the printable calendar, simply click the link below! This is free and you might find it highly satisfying ticking off the days!
 
Think hip thrusts with glute bridge jumps! Sumo deadlifts with sumo squat jumps! Burpees with rows!
 
Bring it on!
 
It’s going to be a fun 6 weeks!
 
Let’s have a lot of fun!
 
And remember that we are fortunate to be able to move our bodies in this way.
 
Our bodies and minds are capable of so much.
 
Cx

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Useful Links

Download your FREE FUEL Series Printable Calendar (Colour Version): carolinegirvan.com/fuel-calendar-col.pdf
Official FUEL Series Playlist: www.youtube.com/playlist?list...
Caroline Girvan Community: www.facebook.com/groups/carolinegirvan
Instagram: www.instagram.com/carolinegirvan

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3 years ago | [YT] | 6,648

Caroline Girvan

Hello everyone!

Ready to join me for the next 6 weeks as we work through 30 workouts all programmed to target the major muscle groups using weights and bodyweight, with cardio and higher intensity interval training in the midst?

I have provided a few links below. You can download the free PDF containing a Series Brief and some important points relating to the FUEL Series, you will likely want to read over this before we begin!

There are also two High Resolution Printable Calendar options to give you an idea of what's to come. (Full Colour / Black & White versions).

The FUEL Series is free and will begin this Monday on YouTube at 5am (BST): youtube.com/c/carolinegirvan

And we are kicking it off with LEG DAY!

Let’s do this!

Cx

Series Brief: carolinegirvan.com/fuel-brief.pdf
Full Colour Printable Calendar: carolinegirvan.com/fuel-calendar-col.pdf
Black & White Printable Calendar: carolinegirvan.com/fuel-calendar-bw.pdf

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3 years ago | [YT] | 6,661

Caroline Girvan

Hello everyone!

It’s the final week! 😁

Congratulations to making it to week 6!

I hope through this series, you have maybe learned to lift with even more intent. Not always about solely the kgs you lift, but how you actually perform each rep.

Who knows… we could do a full Iron Program in the future! 😁

Lifting safely is always the main priority. And a big part of this is knowing your limits. Listening to your body and aware of your central nervous system allowing control of the weight. Stress involved with tension brings adaptations in the body however we all have different points where we reach fatigue so don’t ignore those messages you receive.

Most of the exercises within Iron have been performed at a slow pace and averaging between 8-15 reps per set depending on the weight and movement.

This is only a 6 week series but it is a perfect structure to repeat and focus on progressively overloading the muscles. And this doesn’t have to mean the weight… the range of movement that you move the weight and controlling of the negative portion. Every workout is a practice session!

After a majority of the workouts, we likely get a ‘pump’ and this is due to the extra flow of fluids to the muscles and inflammation in that area from the heart sending blood to working muscles and the lactic acid that builds, drawing water in. Known as Transient (‘temporary’) Hypertrophy (‘muscle building’).

We can often visibly see and feel this following particularly a shoulder workout, arms workout, glutes workout and all of the leg day workouts.

There are many ways to gauge if you are having a good workout with the intended muscles working, including that mind to muscle connection, Delayed Onset Muscle Soreness (stiffness the following couple of days), the pump…but this doesn’t mean we must experience all of these as feedback to a good workout but if you are experiencing one or more, it can be a good sign!

You may not be used to this as your legs and parts of upper body can have that pump for even afew days.

This is completely normal!

Also you may notice I wear my fitness watch most sessions but I actually don’t record it!

When performing resistance training or strength training, obviously calories are typically lower than say a run for example. Also a walk for the same length of time, say 60 minutes, is very different in regards energy expenditure compared to an hour run. But what each type of movement does for the body will encourage different adaptions in the long run.

I could burn more energy walking Winston for a hour compared to a full body dumbbell workout building muscle. Yet they both have tremendous benefits to my overall fitness level, physical overall health and mental health.

A majority of our energy utilised during the day is through simply keeping ourselves alive, simply breathing, digestion etc, but also our NEAT which is simply activity which is non exercise specific such as housework, gardening, even fidgeting!

So keep this in mind if you love to see numbers and notice energy burned is lower for a lifting workout… the benefits are far from simply expelling energy!

I appreciate that walking does not intervene with my resistance training however, now that the sun is coming out more in Northern Ireland, I might actually set my watch and go for some chilled runs in the sun!

Ready for a final week of lifting?

Tomorrow we kick it off with leg day circuits!

Monday

LEG DAY

Ok, so this might be one of the most demanding lower body workouts of the Iron Series… it’s very simple movements but you’ll see what I mean when you finish! A whole variety of fun in a circuit to make this an incredible leg day! You’ll be buzzing after!

Circuit format but this doesn’t mean as many reps as possible. Infact, the less reps, more time under tension and control is the goal!

A pair of dumbbells, a stepper for bodyweight step ups and one heavier dumbbell for sumo deadlifts squats is perfect!

Tuesday

UPPER BODY

Supersets! We will begin with antagonist sets, chest and back!

Then onto the shoulders!

Some unilateral movements and tempo variations to get that intensity high!

Wednesday

GLUTES!

More supersets!

Activation at the beginning with a band, ‘slow’ Bulgarian Lunges (🔥🔥🔥) and definitely a hip thrust finisher.. it’s going to be good!!🤩👊🏼

Friday

FULL BODY

Timer will be formatted for more rest or slightly shorter sets so perfect full body for consideration to increase the weight on some movements. Infact I plan to make this workout a perfect full body workout to revisit to focus on that progressive overload!

A bodyweight finisher is likely after such volume!

Sunday

Finale!! Day 30!!

Abs with no specific rest.
Biceps about to explode.
Dip bars optional.
A fun finisher.
I’m excited!

Highlight of the week… the full body and of course Sunday’s arm and abs!

It’s going to be an awesome week!

I hope you will finish Sunday’s workout so proud of your dedication and progress. It’s such a fortunate place to be where building your body is so rewarding, a learning experience and of course fun!

I’ve had an absolute blast so thank you for joining me!

Let’s smash this last week everyone!

Cx

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Useful Links

Download your FREE IRON Series Printable Calendar (Light Version): carolinegirvan.com/Iron-Series-Calendar(Light-Vers…
Official IRON Series Playlist: www.youtube.com/playlist?list...
Caroline Girvan Community: www.facebook.com/groups/carolinegirvan
Instagram: www.instagram.com/carolinegirvan

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3 years ago | [YT] | 6,456

Caroline Girvan

Hello everyone!

Happy Sunday to you!

I am sure you would like to thank me for those bicep holds today?!😅

🔥🔥🔥🔥🔥🔥🔥🔥🔥

We don’t chase the pump… but when it happens either my jeans are tight on glutes or quads or my biceps on my t shirt!😆 Today that happened!!

Week 4 was so much fun!! I really enjoyed the lower body days in particular. My favourite movement is the Romanian Deadlift… and of course hip thrusts! And heel elevated squats, lunges… ok too many to pick actually but I love that you can perform these movements in so many ways, with small variations such as tempo, weight etc. And it’s fair to say that our grip strength gets a solid workout too on leg days! 😆

Here is an overview of what is coming this week! I hope it maybe gives some insight into equipment you might use!

Monday

LEG DAY!

Ready for some step ups? 😁 you might be surprised to hear the step ups will be bodyweight only! And you will understand when we begin the workout! Supersets beginning with a weighted leg movement superset with a variation of step ups!

Of course, if you prefer both feet to remain on the floor, you can simply perform x1 dumbbell static lunges as a great alternative! Or if you want more quad focus, forward stepping lunge!

The box I am using is approx 50 cm in height for your reference.

I will also be using a yoga block!

And the finisher… heel elevated squats! My favourite way of them all to finish a leg day!

Tuesday

CHEST & BACK

Simply putting on some solid push and pull movements to hit the entire back and chest, along with demand on the biceps, triceps, front and rear delts too!

I will use a chair in this workout for the bent over rows but this isn’t necessary.

Sometimes I use a steady chair or table to rest my non working hand on but in this work, I will also place my knee on the chair, similar to putting your knee on bench in gym. This is just to show you more ways to change up your training if you like to try it out!

Wednesday

GLUTES & HAMSTRINGS

Supersets are on the agenda in this workout! We will have fun with tempo and foot positionings to pivot between more glute or more hamstrings focused!! I’m excited for this one!

A chair/bench for hip thrusts and a glute band will be used!

Friday

FULL BODY

Friday Full Body fun! This will include full body movements to provide some conditioning but maintain a moderate pace to allow for safe lifting and control throughout! It’ll be sweaty! 😅

Sunday

SHOULDERS!

I’m most looking forward to this this week! I plan on focusing on Arnold Pressing along with more isolation exercises to hit all sides of the shoulders.

I absolutely love shoulders and sometimes those movements with the lighter weights require so much control, effort and awareness of alignment that they become very intense!

It’ll be one of those workouts where you feel you are literally sculpting those delts! 🤩

A slightly heavier and lighter pair of dumbbells will be used by me… probably 12.5kg / 10kg and 6kg / 4kg.

If you are relatively new to resistance training and are training with proper intent, focus and energy zoned in on perfecting your technique, overtime you will move even closer to that mind to muscle connection that I am sure you likely have felt many times already!

Often incredible strength gains can be made of you relatively new to this and you may be even looking for a heavier pair of dumbbells for certain movements such as legs or rows!

Please ensure you increase slowly…. and when you are confident before lifting any new weight.

And if you like me, are more advanced and more experience, those increases in weight definitely don’t come as often!

It has taken me awhile to progress from 17.5kg to 20kg for chest specifically. Even getting into position with the 20s is challenging especially on camera and not on a bench to roll into! But I am pleased with moving up!

For me, longevity in lifting is always on my mind.

I know when I am performing HIIT, I really push myself but when lifting weights it is so important to lift safely… number 1 priority.
This isn’t a power lifting channel, nor do I train to be the strongest or biggest muscles but I lift because of how it makes me feel… absolutely invincible! 🤩 Although when it comes to Bulgarian lunge trisets, I’m brought back to reality quite quickly! 😆

Also these workouts have structured rest. In the gym you may rest 1-2 minutes between sets so 3 sets of shoulder press with a weight will feel a lot more demanding with 30 seconds rest so always bear this in mind if ever comparing weights with others.

Week 5 is about to begin! It feels like we should be on week 3! Time flies when you are having fun though!? 🤔😅

It’s Sunday evening here in Northern Ireland and it’s pouring outside! But it’s quite cosy sitting writing this hearing the rain and thinking about where all of you are from!

I hope you have an incredible week ahead and make new memories.

Ralph and Winston send you their love too!

Cx

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Useful Links

Download your FREE IRON Series Printable Calendar: carolinegirvan.com/Iron-Series-Calendar(Light-Vers…
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3 years ago | [YT] | 6,601

Caroline Girvan

Hello everyone!

Week 3 complete!!! Half way!! Wow!

I hope you are all enjoying the IRON Series so far!

You will notice we will be hitting the major muscle groups at LEAST twice per week, with those compound movements being paramount.

What a week it’s been!

Today’s shoulder workout was intense!

I had planned for a dumbbell HIIT workout but I had to change it… my shoulders wouldn’t have coped very well with even lighter dumbbells after this shoulder workout!

If you completed the Tabata HIIT after, respect! It’s always amazing to read how you are making these workouts ‘ YOUR’ workout… completing on days that suit you, sometimes complimenting with cardio whether it be walking to biking, and using barbells as apposed to dumbbells!

Also the ever increasing amount of people looking for heavier dumbbells!! Incredible to read how you are aware of strength gains and looking to progressively overload your muscles! You will likely have noticed that some muscle groups are more susceptible to those increases than others particularly with the compound movements such as rows, chest press, squats, lunges and hip thrusts! Whereas biceps… it’s always a slower progression! 😅

Ready for week 4? I think we are!

Here’s a brief overview of what is loosely planned for this week!

Monday

HAMSTRINGS

Hip flexion and extension through hip hinging whether it standing (RDLs) or a supine position such as hamstring focused hip thrusts, this workout will be aiming to promote muscle building within the hamstrings. Although support will come from the glutes, lower & upper back, quads and core, it will be the hamstrings that will be doing most of the work!

We will also be including variations to tempo such as slow eccentric and paused, not only for purpose of variety, but these movements allow for you to focus on keeping the weight close to body on lowering, bottom position and rising therefore helping you to master the element of hips back & up and also improve YOUR positioning for what works best for you.

Always remember that when performing RSLs, deeper and a greater isn’t always necessarily better. There is no need to lower the dumbbells past your knees, particularly when it is putting strain on lower back, leading to rounding of upper body and/or losing proprioceptive feedback from the targeted muscles ie. The hamstrings in this case.

Tuesday

UPPER BODY

A complete upper body workout, involving primarily those compound lifts to recruit as much muscle as we can!

A fun staple will be within this workout so it might be a shoulder exercise or more of an isolation exercise!

I may use dip bars again but of course bodyweight dips on chair / tricep press / tricep push ups could be performed as alternative!

Wednesday

GLUTES!

Supersets are going to be the format for this glute focused workout!

And of course these supersets will ‘flow’ and compliment one another so either a pre-exhaust, or even essentially a drop set within the superset!

Have your glute band at the ready!

Friday

Friday fun day and it definitely will be!

I’m not certain on format and structure but for sure it’ll cover all muscle groups and hopefully a fun filled 30 minutes!😉

Sunday

Biceps, triceps, abs and the entire core will be worked very hard on this workout…. Plenty of planks will be present I’m pretty sure!

So that’s what is planned for this week…

I hope you all have a super week ahead with lots of smiles and simple happiness.

Cx

…………………………………………………….

Useful Links

Download your FREE IRON Series Printable Calendar (Light Version): carolinegirvan.com/Iron-Series-Calendar(Light-Vers…
Official IRON Series Playlist: www.youtube.com/playlist?list...
Caroline Girvan Community: www.facebook.com/groups/carolinegirvan
Instagram: www.instagram.com/carolinegirvan

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3 years ago | [YT] | 5,853