FUEL Series 30 Min NO REPEAT Full Body Workout | Day 29

30 Min No Repeat Full Body Workout is Day 29 in Caroline Girvan‘s Fuel Series. Another tough total body workout! I fear I will have some serious DOMS in my quads tomorrow. Though the title claims this is a no repeat workout, that is not entirely true. You will do many variations of the same exercise. For example, you do Bulgarian lunges 3 times: once with 2 dumbbells, once with 1 dumbbell and once bodyweight. And you do a wall squat variation 3 times. The burn! There are lots of squat variations, push up variations, etc. She also burned out my abs, right in the middle of the workout. The stretch is short and insufficient IMHO so I added on a longer, thorough stretch to the end.

Most of the exercises in this workout are done interval style: 45 seconds of work followed by 15 seconds of rest. The ab exercises are done differently: 60 seconds of work with no rest/recovery between exercises and that is indicated in the breakdown below. If nothing is indicated then it is done to the 45/15 interval pattern. 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 exercise. During the ab section, when there is 9 seconds left of the exercise, a video appears in the upper left hand side of the screen previewing the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

30 Min No Repeat Full Body Workout is 39:48 minutes; 2:32 minute intro, no warm up and 2 minute stretch. Equipment: dumbbells, chair, two yoga blocks and fitness mat. Caroline is using 10kg/22 pound dumbbells. The weights listed below are what I used. (I used 20 and 25 pound dumbbells for everything.)

  1. Overhead shoulder press (arms are in goal post) (20# DBs)
  2. Squat to press (squat with DBs at shoulders, palms facing you, when you stand do an Arnold press) (20# DBs)
  3. Clean to squat to press (swing DBs to shoulders bicep curl style, do a squat w/ DBs at shoulders and when you stand, do an overhead press) (20# DBs)
  4. Clean to squat, swing DBs to shoulders bicep curl style, do one squat and when you stand, lower DBs back to start) (20# DBs)
  5. Squat (holding DBs at shoulders) (25# DBs)
  6. Wall sit march (wall squat hold, alternate extending on leg out straight in front of you)
  7. Diamond press (lay on mat with a DB in each hand, DBs are pressed together over chest, push DBs to ceiling then lower to chest) (20# DBs)
  8. Chest flies (20# DBs)
  9. Palms facing press (similar to a chest press, but bend elbows, bringing backs of arms to parallel chest press-style while keeping palms facing each other) (20# DBs)
  10. Leg lower for 60 seconds (hold one DB in both hands, extend DB w/ straight arms to ceiling, raise both straight legs to ceiling, lower straight legs until they are a few inches off the floor then raise them back to ceiling) (one 20# DB)
  11. (no rest) Alternating leg lower for 60 seconds (set DB aside, straight legs are still extended to ceiling, alternate lowering and raising one leg scissor-fashion (alternate legs), head/shoulders are elevated)
  12. (no rest) Small tuck for 60 seconds (still on back on mat, legs are raised with knees bent at 90 degrees, do a reverse crunch)
  13. (no rest) Crunch for 60 seconds (basic crunch, still on back on mat, knees bent and feet on mat, arms are extended in front of you, when you crunch upper body, reach hands past knees)
  14. (no rest) Straight leg reverse crunch for 60 seconds (lay on back with head/shoulders elevated, do a reverse crunch pushing straight legs over head then lower straight legs until they are a few inches off the floor)
  15. (no rest) Tuck to extension for 60 seconds (same as #14 except knees are bent, after reverse crunch, lower bent legs then push them out straight in line with hips)
  16. Bulgarian lunge x2 dumbbells (stationary lunge with back leg elevated on chair behind you, Caroline is holding a DB at each shoulder) (20# DBs)
  17. Repeat #16 on other side of body
  18. Decline push up (hands on floor and feet on chair)
  19. Fwd lean Bulgarian lunge x1 DB (stationary lunge with back foot elevated on chair behind you, torso is hinged forward over front leg, hold one DB in same side hand as back leg) (one 25# DB)
  20. Repeat #19 on other side of body
  21. Tricep dips
  22. Body weight Bulgarian lunge (stationary lunges w/ back leg elevated on chair behind you)
  23. Repeat #22 on other side of body
  24. Deep push ups (wide push ups with a yoga block under each hand)
  25. Supine row (bent over double arm row with palms facing forward) (25# DBs)
  26. Heel elevated squats (heels are elevated on yoga block(s), DBs held at shoulders) (25# DBs)
  27. Wall sit x1 DB (hold wall squat isometrically with one DB resting on lap) (one 20# DB)
  28. Body weight only elevated squat (repeat #26 w/out DBs)
  29. Calf raise wall sit (hold wall squat isometrically while raising and lowering heels)
  30. Elevated squat hold (heels are elevated on yoga block(s), lower into squat and hold isometrically)
  31. Wall sit (hold wall squat isometrically)

Finisher: (3 minutes, no rest/recoveries)

  1. Hover to down dog for 45 seconds (alternate between hover (on hands and toes with knees bent and “hovering” a few inches off ground) and downward facing dog)
  2. Plank to tuck for 15 seconds (in straight arm plank, jump feet into hands then jump them back out to plank)
  3. Tricep push ups for 45 seconds
  4. Repeat #2
  5. Sprawls for 60 seconds (start standing, pace hands on floor, jump feet out to plank, jump feet back into hands and stand)

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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