Compound movements all formatted in a way to keep intensity at a high level through a variety of exercises all targeting the same muscle groups… chest press & push ups, goblet squat followed by partial range variation!

The finisher will combine many of the movements you have already performed within this workout, all combined in a flow sequence!

Intensity, variety, repetition and load… combined to work you for the next 30 minutes!

The dumbbells I am using for your reference are:

2 x 20kg
(chest press, pullovers, static lunges & goblet squat)

2 x 15kg
(Rear step lunges, bent over row, RDLs)

2 x 10kg (shoulder presses)

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween each set!

2 x 20kg
CHEST PRESS
CHEST PRESS

PUSH UPS

2 x 20kg
STATIC LUNGE
SWITCH SIDE!

1 x 15kg
REAR STEP FWD LEAN LUNGE
SWITCH SIDE!

1 x 20kg
PULLOVERS
PULLOVERS

2 x 15kg

BENT OVER ROW

1 x 20kg
PAUSED GOBLET SQUAT
PAUSED GOBLET SQUAT

1 1/2 REP GOBLET SQUAT

10kg
SHOULDER PRESS
SHOULDER PRESS

PUSH PRESS

2 x 15kg
RDL (SLOW ECCENTRIC)
RDL (SLOW ECCENTRIC)
1 1/2 REP RDL

FINISHER!

1 minute!

ROW – RDL – SQUAT – PRESS – REAR LUNGE – SWITCH SIDE!

I know you will love the format! 2 sets of an exercise, followed by a ‘complimentary’ exercise!

And the final exercise… focus on the complex flow with perfect form! Push through and finish with tired muscles and a huge smile!

Cx

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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

5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/Cvchap5oZSE
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
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

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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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Follow-along and enjoy this full body dumbbell workout! It will help you build muscle and strength using compound movements and a slow to moderate tempo per rep which will ramp up calorie burn post-workout. This training targets the whole body including your legs (hamstrings, quadriceps and calves), glutes (glute minimus, glute medius and gluteus Maximus) it also targets your chest, arms (shoulders, biceps and triceps), back and core (abs). Burn body fat, burn calories and build your muscle in just 20 minutes with this dumbbell full body strength workout.
Give this workout routine a go, and let me know how you did in the comments! 🔥

Support MrandMrsMuscle by sharing our workouts with friends and family.

Get the MrandMrsMuscle App:
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#fullbodyworkout #dumbbellworkout #mrandmrsmuscle

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Stretch and strengthen your body with this 30 Minute Yoga Pilates Fusion Workout.

🌸 Wearing Gymshark http://gym.sh/Shop-Nicole

🌸 Mat from Liforme (Discount automatically applied at checkout)
https://liforme.com/discount/MOVEWITHNICOLE?redirect=/collections/ambassador-shop

♡ INSTAGRAM: @movewithnicole
♡ EMAIL: movewithnicole.yt@gmail.com

🎥 Videography by Bodie Rex
♫ Music from https://www.epidemicsound.com/referral/n9a93q/

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DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.

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Hope you enjoy this Full Body Standing Pilates Workout!

🌸 Mat from Liforme (Discount automatically applied at checkout)
https://liforme.com/discount/MOVEWITHNICOLE?redirect=/collections/ambassador-shop

🤍 INSTAGRAM: @movewithnicole
🤍 EMAIL: movewithnicole.yt@gmail.com

🎥 Videography by Bodie Rex
♫ Music from https://www.epidemicsound.com/referral/n9a93q/

—
DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.

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40 exercises, this 30 minute NO REPEAT HIIT workout is packed with some of my favourites for a super high intensity workout! LOW IMPACT / NO JUMPING modifications provided! A sweaty session to enjoy! Grouped together throughout to target the legs, upper body and abs! No equipment and no jumping options!

This is a fun workout with so much variety and will keep you guessing as to what is next!

High intensity should be exactly as it sounds…a challenge relevant to you! Go at your own pace. I perform HIIT at a pace that I cam perform with good form but I am pretty much unable to hold a conversation!😆

No equipment All you will need for this full body, high intensity workout is a bottle of water handy, your mat and maybe a towel!

The timer will be on for 30 seconds of work, 15 seconds rest!

Every exercise is different, but of course if single side work, we must do the other side!

PUSH UP BURPEES
HANDS TO FLOOR BURPEES
PLANK TO SQUAT
1/4 BURPEE
PLANK TUCK
3 POINT LUNGE TAP
3 POINT LUNGE TAP (switch)
LUNGE, LUNGE, SQUAT
HANDS TOUCH SQUATS
SQUAT HOPS
LUNGE TO CURTSEY (one side)
LUNGE TO CURTSEY (switch)
FROG TO EXTENSION
TRAVELLING PUSH UPS
DEADSTOP TRICEP PUSH UPS
LEAN TO PUSH UPS
HOVER ALT HAND REACH
BICYCLES
ALTERNATING LEG LOWERS
HOVER TO TUCK SIT
FROG SIT UP
REVERSE CRAB ALT TOE REACHES
ROLLING TO PUSH UPS
ALT GLUTE BRIDGE JUMP
X1 ARM BURPEE (one side)
X1 ARM BURPEE (switch)
X1 LEG BURPEE (one side)
X1 LEG BURPEE (switch)
ALT HAND REACH TO PLANK
X OVER MOUNTAIN CLIMBERS
TRAVELLING MOUNTAIN CLIMBERS
BURPEE TO ALT NINJA SQUAT
LOW ALT LUNGE SWITCH
LUNGE TO KNEE DRIVE (one side)
LUNGE TO KNEE DRIVE (switch)
LUNGE FWD & BK HOPS
PIKE PUSH UPS
PLANK JACKS
PLANK SAW
CHEST TO FLOOR BURPEES!

Please ensure you enjoy this workout and don’t feel like you are not doing it right if you are struggling at points… that means you are absolutely doing it right!

Have fun and your body & mind will be so happy you did!

Cx

To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://carolinegirvan.com where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset!

Always ensure you warm up before any workout, here is my dedicated HIIT Warm Up Routine: https://youtu.be/4Q5JRHEoxcM

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-on: https://youtu.be/ImI63BUUPwU

My Other FREE Workout Programs

EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

Join The Community

▶ Instagram: https://instagram.com/carolinegirvan
▶ Private Facebook Group: https://facebook.com/groups/carolinegirvan

Equipment I Use:

▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan

Business Enquiries:

▶ Email: info@carolinegirvan.com

Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB

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. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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