FUEL Series 30 Min Dumbbell FULL BODY TEMPO Workout | Day 14

30 Min Dumbbell Full Body Tempo Workout is Dy 14 in Caroline Girvan‘s Fuel Series. This is an excellent and tough total body strength workout. For several of the supersets Caroline really fries the muscle group she is focusing on. Chest is definitely one of my weaker muscle groups and she starts right out of the gate frying your chest. And the finisher! OMG! What a burn out!

This workout is made up of supersets. You will do two exercises, each for 30 seconds back to back (60 seconds of work) before you get a 20 second recovery. There is a timer in the upper right hand side of the screen, counting down your intervals and recoveries. During the recovery, Caroline previews the next superset. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. Caroline also shows an alternative if you do not want to do a step up onto a high box/step/chair.

30 Min Dumbbell Full Body Tempo Workout is 40:00 minutes; 3:44 minute intro, no warm up and 2:20 minute stretch. Equipment: dumbbells, a yoga block, a box/chair or high step and fitness mat. Caroline is using 15kg/33.1 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.

  1. Deadstop chest press (laying on floor, back of arms lower to floor and rest briefly before pushing DBs back up to ceiling) (30# DBs)
  2. Regular chest press (not deadstop) (30# DBs)
  3. 20 second rest
  4. Repeat #1-3
  5. Deadstop push ups (do full push ups, but lower entire body all the way to mat, raise hands off mat briefly, keeping body straight from feet to shoulders when pushing up)
  6. Alternating hand off push up (regular push ups, at top of push up, raise one hand off floor, pulling elbow up behind you, do another push then repeat hand off on other arm)
  7. 20 second rest
  8. Slow heel elevated squats (heels are elevated on yoga block and DBs are held at shoulders) (27.5# DBs)
  9. Repeat #8 but squat at regular tempo (27.5# DBs)
  10. 20 second rest
  11. Repeat #8-10
  12. Repeat #8-10 but body weight/no DBs
  13. Slow step up (one foot is on box/chair/high step, slowly raise yourself until you are standing on one leg on box then lower back to start slowly)
  14. Forward lean half rep (repeat #13 but at a faster tempo and with torso hinged forward over front leg)
  15. 20 second rest
  16. Repeat #13-15 on other side of body
  17. Single arm deadstop row (single arm bent over row, place DB on floor at bottom of row and release it, grip bar again to row) (one 40# DB)
  18. Single arm bent over row (one 40# DB)
  19. 20 second rest
  20. Repeat #17-19 on other arm
  21. Repeat #17
  22. Momentum row (same as a regular row, but use force/momentum to pull elbow back when rowing) (one 40# DB)
  23. 20 second rest
  24. Repeat #21-23 on other arm
  25. Deadstop lunge (front foot is elevated on yoga block, stationary lunges, at bottom of lunge lower knee all the way to the mat where it rests briefly before rising) (20# DBs)
  26. Static lunge (stationary lunges, front foot is still elevated on yoga block) (20# DBs)
  27. 20 second rest
  28. Repeat #25-27 on other side of body
  29. Slow body weight lunge (front foot is still elevated on yoga block, slow stationary/static lunges)
  30. Repeat #26 to a faster pace
  31. 20 second rest
  32. Repeat #29-31 on other side of body
  33. Repeat #13-16
  34. Single arm overhead shoulder press (one 20# DB)
  35. Push press (single arm overhead shoulder press using the lower body to assist in pushing DB up with power/explosiveness) (one 20# DB)
  36. 20 second rest
  37. Repeat #34-36 on other arm
  38. Single arm Arnold press (one 18# DB)
  39. Single arm snatch (Holding one DB in one hand, squat, reaching DB toward floor, as you stand, pull DB up upright row fashion until you get to shoulder level then flip elbow so weight of DB is in palm and do an overhead press) (one 18# DB)
  40. 20 second rest
  41. Repeat #38-40 on other arm


  1. One heel elevated squat for 45 seconds (body weight, one rep is done so slow it take 45 seconds to lower to bottom and back up to start)
  2. Heel elevated squats for 15 seconds (done to a fast tempo)
  3. Repeat #1
  4. One push up for 30 seconds (one rep done so slow it take 30 seconds to lower to bottom and back up to start)
  5. Push ups for 20 seconds (done to a fast tempo)
  6. Repeat #4 for 45 seconds

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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