Womens Workouts
IRON Series 30 Min Leg Workout – Dumbbell Leg Day | 1
Day 1 in The IRON Series and we begin with a complete leg day workout involving some of the main dumbbell movements to recruit as much muscle as possible within each rep.
Being able to perform a movement through its full range of movement with control should be the aim. Of course we all have slightly different ways of performing the same movement including depth, foot position or range of movement available so it is important to always tweak to suit you such as toes pointed out slightly during squat if better or lower to knees and not beyond during RDLs.
Even during this workout, you could consider it as ‘dynamic stretching’ as you are moving the joint through the range available.
And use it as practice! Every workout I do is a practice session! I am forever thinking during each rep… rather than moving the weight from A to B, think about lifting ‘with’ the muscle too. Mind muscle connection can be powerful and hopefully we will see more research coming in future relating to the potential benefits of this in hypertrophy.
If you think about a bent over row… rather than allowing yourself to draw elbows up to move the weight, actually think about the muscles in your back contracting to lift the weight. This can be applied to nearly all movement patterns. Overtime, you become even more susceptible to this coming more naturally when you lift.
Every workout I share is unedited. One take and it’s my entire workout so you will see me struggle for sure! And hopefully be able to see also the focus.
I am constantly thinking as I lift and sometimes I may be thinking about one aspect when I then notice my foot isn’t perfectly inline with thigh or I could improve my neck being inline with my spine…I am saying this to remind you the importance of focus, especially when lifting. And that we all are improving continuously!
Have fun lifting and use the next 6 weeks to improve even more!
The dumbbells I am using for your reference are 15kg each!
The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!
SUITCASE SQUAT
SUITCASE SQUAT
STATIC LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
RDL
RDL
RDL
REAR STEP LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
PAUSE AT BOTTOM GOBLET SQUAT
PAUSE AT BOTTOM GOBLET SQUAT
LATERAL LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
FINISHER:
30/30/30/60
1/2 REP GOBLET SQUAT
FULL RANGE!
1/2 REP!
BODYWEIGHT FULL RANGE!
Let’s lift, 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
Optional Add-ons
5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/uVwNVEQS_uo
20 Minute Stretch and Relax: https://youtu.be/y87vSUoIMGU
IRON Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: https://carolinegirvan.com/IRON-Series-Calendar.pdf (Printable)
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
Here is the link to my favourite cardio workout just for your reference!
……………………………………………………………
Disclaimer: If you are new to exercise or planning on embarking on 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 meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
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Womens Workouts
30 MIN KILLER HIIT Workout – Full Body, No Equipment Home Workout BURN FAT, SWEAT & HAVE FUN!
30 MIN KILLER HIIT Workout designed to burn fat & tone your muscles, who’s in? No repeat, bodyweight only HIIT exercises you can do anywhere! Grab your mat, a bottle of water and let’s do it Team – sweaty #HIIT party incoming 😍
MY BRAND NEW FITNESS NUTRITION GUIDE:
FITNESS NUTRITION PDF GUIDE
▸ Muscles Worked: Full Body HIIT
▸ Time: 30 Min + Warm up and Cool Down
▸ Equipment: Bodyweight only
▸ Location: Cora Cora Maldives 🌴 https://www.coracoraresorts.com/
♥︎ Workout:
▸ 00:00 – 04:15 Warm Up 30 sec on, 0 sec off
Big Arm Circles
Good Morning + Squat
Squat + Hamstring Stretch
Warm Up Run
Overhead Squats
Warm Up Hops
Squat + Back Extension
Reach Up Down
▸ 04:15 – 14:40 Workout Round 1: 50 sec on, 10 sec off
Jumping Jacks
Sunny ☀️ Skaters
Tempo Squat + Jump
Lunge Pulse + Kick Right
Lunge Pulse + Kick Left
High Knee Run
Side Step Squat Jump
Rope Jumps
Thrusters
+ 1 MIN Challenge
▸ 14:40 – 25:10 Workout Round 2: 50 sec on, 10 sec off
Jumping Jack Variation
Lunge Squat Lunge
4 x Lunges 4 x Squat Jumps
Lateral Lunges
Alternating Punch Up Jacks
Squat + Heel Tap Jump
Punch Up Jacks
Jump Jump Jump
+ 2 MIN Challenge
▸ 25:20 – 35:40 Workout Round 3: 50 sec on, 10 sec off
Reverse Lunges
X Jumps
Rope Jumps 4 x per leg
Side to Side Squat Hops
Kneeling Up Knee Drive
4 x High Knees Half Burpee
Squat Jacks
+ 3 MIN Challenge
▸ 35:40 – 39:34 Cool Down 30 sec on, 10 sec off
Forward Fold
Tricep Stretch Left Arm
Tricep Stretch Right Arm
Chest Opener
Wide Leg Forward Fold
▸ Instructions: Follow along and complete as many reps as possible in 50 Seconds. After 10 Seconds of Rest continue to the next move.
▸ Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.
♡ Join the OFFICIAL TEAM GROW Community Group: https://www.facebook.com/groups/teamgrowsupport/
♡ Workout Challenges & Guides: http://growwithanna-shop.com
♡ The Gear I Use:
Camera: https://amzn.to/3aticKD
Lens: https://amzn.to/3cCiujR
Tripod: https://amzn.to/2zontX9
Microphone: https://amzn.to/34VaKXH
♡ SUBSCRIBE: http://bit.ly/2QLvpXn
♡ Instagram: http://bit.ly/2ZSdHFR
♡ Facebook: http://bit.ly/2SVkgpE
♡ My Music: https://www.epidemicsound.com
#growingannanas #growwithanna #homeworkout #hiitworkout #maldives #killerhiit #homeworkout
D I S C L A I M E R
If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.
This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.
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#shorts #fitness #shortvidio
#fitness #mirandacohen #workoutmotivation #workout #transformation #fitness #gym #workout #fitnessmotivation #fit #motivation #body #like #fitnessgirl #yoga #nutrition #photography #cardio #goals #strong #life #bhfyp #photooftheday #fitnessaddict #instafit #strength #running #happy #fitspo #inspiration #healthyfood #abs #o #beauty #workoutmotivation #diet #sports #beautiful #style #boxing #picoftheday #fitlife #fitness #gym #workout #fitnessmotivation #fit #motivation#shorts
#workout
#fitness
#ytshorts
#ladylifts
#motivation
#gym
#youtubeshorts
#youtube
#glutes
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https://teambodyproject.com
Transform your body in just 10 weeks and take part in the entire Body Project system. Start your Body Project TODAY!
Or simply come and join the conversation at http://www.facebook.com/bodyprojectso…
In this 30 minute cardio workout, I (Daniel) take you through a number of interval drills to raise your heart rate, burn calories and release those feel good hormones.
Comment below to let us know how you get on!
This low impact cardio workout includes a warm up and a cool down before and after the exercise routine, we advise you follow both for safety and best practise.
This beginner routine is in our cardio range – we also provide Personal Training (resistance), Pilates and Yoga workouts.
Enjoy the workout!
Exercise disclaimer –
As with any physical activity, before beginning any fitness regime, you must consult with your health care professional to ensure that you are mindful of your current health and any restrictions that are appropriate for you.
You should seek medical attention immediately if there are any unanticipated changes to your physical condition at any time.
None of the information contained within this Website or on our videos is intended to be used as medical advice and the Website is not intended to be used to diagnose, treat, cure or prevent any medical condition (including any mental health conditions) or for any therapeutic purposes.
Before relying on the information on this Website, it is your responsibility to carefully evaluate the accuracy and relevance of the information for their purposes and obtain appropriate professional medical advice.
Always consult a qualified medical professional if you have any questions concerning your medical condition or injury.
source
Womens Workouts
#malaikaarora 's post workout glow is making us feel like hitting the gym soon! 😉 #shorts
#malaikaarora ‘s post workout glow is making us feel like hitting the gym soon! 😉 #shorts
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@cherylputman7645
October 9, 2024 at 4:21 pm
Age 61 and just starting today. My daughter just started her 4th time through IRON. She said it has been life changing for her and expects it to be so for me. I haven’t done weight resistance in years. Even though I do yoga and run, I am so deconditioned as far as muscular strength and joint support. I noticed there were women in their 70s who did this workout series so I’m hopeful I can do it as well. Looking forward to getting stronger and stronger.
@velinadelcastillo875
October 9, 2024 at 4:21 pm
Loved the workout!😊
@uzairqazi7835
October 9, 2024 at 4:21 pm
Loved it
@natashapardesi7567
October 9, 2024 at 4:21 pm
Loved it❤ couldn't feel my legs after the workout 😅
@nyannyan9885
October 9, 2024 at 4:21 pm
Iron series day 1, done!
@deniataveras1279
October 9, 2024 at 4:21 pm
I started this program today AGAIN 😂#1 is Done ✅. This time I’m mixing IRON WITH FUEL
@oindrilachaudhury6411
October 9, 2024 at 4:21 pm
I almost died… Thanks for the great workout, my legs are shaking 😅
@marelizemeintjes9682
October 9, 2024 at 4:21 pm
Awesome workout, thanks!!!
@Thedoghouse723
October 9, 2024 at 4:21 pm
Thank you so much for this series! This was an awesome workout… wow! I’m ready for my day… if I can do this, I can do anything! 😅
@trishahaldar8293
October 9, 2024 at 4:21 pm
Just loved this workout
@123parasmita
October 9, 2024 at 4:21 pm
Started with 5kg in January, moved up to 6kg, and then 7.5kg, and now I'm at 10kg. Baby steps! 🙂
@taniaborislavova9724
October 9, 2024 at 4:21 pm
Hello, I have started your IRON program, I am very satisfied, I will be happy if you also release a leg program that does not put a lot of strain on the knees🙂 Or if you have one and I can't find it, if possible, a link. Thank you!😊
@ridhofajarrini2111
October 9, 2024 at 4:21 pm
Sept 23, 2024 done ✅️
@Buu1049
October 9, 2024 at 4:21 pm
Plz cheer me up on my new journey. Full ahead go go go !!!
@JoannaKirkeeng
October 9, 2024 at 4:21 pm
Day one done! Man she kicked my butt!!!!
@VeronicaKnowles-r2s
October 9, 2024 at 4:21 pm
What would you suggest for one who literally cannot finish ?? 😂 the lunges are what gets me
@Hallairiousillity2015
October 9, 2024 at 4:21 pm
Quads still on fire 3 days later😮😮😮
@StaceyDonaldson-z6k
October 9, 2024 at 4:21 pm
I started today on iron 1. With some moderation, I made it all the way through. Yay me!😃
@susoso12
October 9, 2024 at 4:21 pm
Sep 24, 2024 done🎉
@Relaxinghypnoasmr
October 9, 2024 at 4:21 pm
workout starts at 6:00
@sampadapimpalgaonkar4816
October 9, 2024 at 4:21 pm
Started this today (25/09/2024) for the 2nd time. This series has helped me enormously, last time I lost over 25lbs along with following a proper nutritious diet. I love this series the most especially because of the ending music, makes me feel like a champion and gets me emotional after a hard workout. Thank you Caroline, another six weeks with IRON, LETS GOO!!
@umaimasiddiqui7376
October 9, 2024 at 4:21 pm
After 2 years I have started this series as home lifting, only with available weights which are 3 and 4kgs..but hopeful to gain strength and tone up my body at 34. Although I'm slim but now want to tone up to have more strength to have when I'll hit 50 or so.. This is Bomb workout I mean I am exhausted
@stefonthemove
October 9, 2024 at 4:21 pm
Trying this one tonight and I am afraid lol
@brostache22
October 9, 2024 at 4:21 pm
Ma'am, I'll have you know that the Geneva Conventions prohibited the torture and cruel treatment of civilians. In all seriousness, this kicked my ass.
@romeusilva1325
October 9, 2024 at 4:21 pm
Power!!! I love it
@ImorineFoster
October 9, 2024 at 4:21 pm
I did 🎉
@aansharya
October 9, 2024 at 4:21 pm
One more time …
@danielly_5235
October 9, 2024 at 4:21 pm
Day 01✔️💪🇧🇷
@henrymartinez4576
October 9, 2024 at 4:21 pm
It has been a while since I trained with weights, and it was a rough but necessary start. Awesome workout
@paulagittens8156
October 9, 2024 at 4:21 pm
I am
@Ansleyreeseo
October 9, 2024 at 4:21 pm
Incredible!
@janhavikhindkar9116
October 9, 2024 at 4:21 pm
ohh man the finisher killed me… my legs were shaking like earthquake
So thankful for such great workouts
@lorban3624
October 9, 2024 at 4:21 pm
Will start tomorrow for the 2nd time 10/5/24..I tried to do fuel till day 5, I realized I'm not ready for fuel, I can only lift 10 lbs w struggle..Iron is my level, love the song playlist also..
@anastasiabrestel
October 9, 2024 at 4:21 pm
Thank you, Caroline! love it, love it, love it!!!💛🧡
@RingTail-x7r
October 9, 2024 at 4:21 pm
Me using the 5 kg dumbbell and 1kg
@estherj5827
October 9, 2024 at 4:21 pm
10/7–6weeksbeginstoday
@fatimausman2455
October 9, 2024 at 4:21 pm
Killed my legs today!!
@sallyjanedixon1227
October 9, 2024 at 4:21 pm
Repeated 8.10.24
@Mona-eh3up
October 9, 2024 at 4:21 pm
I’m doing this on my next leg day but that finisher is going to be hell😂😂 love your videos!
@alyzamaecardel3749
October 9, 2024 at 4:21 pm
Thank God I'm still alive