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.
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
…………………………………………………….
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
3 years ago | [YT] | 6,648