Womens Workouts
IRON Series 30 Min Muscle Building Full Body Workout | 19
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
……………………………………………………………
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
……………………………………………………………
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.
source
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.
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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/
—
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.
source
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.
source
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@ARTAissata
September 28, 2024 at 10:20 pm
This was just perfect, afterwards I went for a 7 mile run and felt like I was floating. Caroline, you are so amazing and I love every workout you post, they are all my favorites. You made me love lounges, Bulgarian splits and squats, something I couldn’t have imagined only a few months ago. Thank you
@agnesduf3506
September 28, 2024 at 10:20 pm
💯😊😍05/07/2024 🔥🔥🔥 !! 🔥 IRON #6 DAY 19!!! DONE!!! 💥😜! 🔥🏋♀ Great session ,Still in love with Friday’s FULL BODY!!! Why there are not only Friday in the week🤣😂🤣!!! Thank you very much CAROLINE!! 😍😍🤩!! Bravo to all!!! nice day to you, and the whole team🫶🫶🥰 🇫🇷
@ARTAissata
September 28, 2024 at 10:20 pm
This is my favorite workout before going for a long distance run. I love the combination of upper body and lower body exercises, so perfect. Thank you Caroline
@Amberrechelle
September 28, 2024 at 10:20 pm
This is probably one of the best strength workouts I've done in a while .
@paradisegirl9370
September 28, 2024 at 10:20 pm
I can barely fo cardio after these workouts…I am done..😅
@Mimi-g7k9p
September 28, 2024 at 10:20 pm
Love this finisher🎉
@laurisalamy8710
September 28, 2024 at 10:20 pm
🎉Round 3!
@carolinemyers362
September 28, 2024 at 10:20 pm
Day 19✔️7/25/24
@lesliepham926
September 28, 2024 at 10:20 pm
Again, thank you Caroline!! I wouldn't be doing this if I hadn't found your series. You are an amazing woman. Keep shining. Thank you for helping me shine too!💗
@jolantabronowska2316
September 28, 2024 at 10:20 pm
👍 done
@rose2dimples
September 28, 2024 at 10:20 pm
I used a mix of weights for this 15kg for goblet, 12.5 for chest press/rdls, 14kg for lunges, 10kg for forward lunge, 7kg for shoulder press and my resistance bands for rows. Good workout!
@marianneeverett5153
September 28, 2024 at 10:20 pm
Amazing workout
Thank you Caroline!❤
@teslag23
September 28, 2024 at 10:20 pm
Very glad to see I’m not the only one wrecked from todays video haha
The weights just kept going lower and lower 😂
Also, maybe don’t eat a bunch of junk food for two days and then decide to workout
@krist894
September 28, 2024 at 10:20 pm
Super!
@rachelveronicagarciareyes6849
September 28, 2024 at 10:20 pm
Loveee❤❤❤❤❤❤
@haniehaghaei9129
September 28, 2024 at 10:20 pm
Still alive😂😢❤
@pollyannaaustin755
September 28, 2024 at 10:20 pm
This is my first time and it totally killed me!! 😅 But it feels very rewarding to finish the whole set!
The only thing would be helpful to me if there was a voice overlay, especially when you are on the floor since it’s hard to look at the TV when you are lying in the floor.
@jeanc1696
September 28, 2024 at 10:20 pm
I did round 1 and now I am doing Round 2! lets go!
@TheRahulMulchandani
September 28, 2024 at 10:20 pm
Not difficult but surely tiring and requiring a decent stamina.
@dw892
September 28, 2024 at 10:20 pm
Great workout! Thanks
@aliabustamante493
September 28, 2024 at 10:20 pm
Thanks
@mollywillems4977
September 28, 2024 at 10:20 pm
Round 2 and this time I did full push-ups! That's amazing!
@plcreator483
September 28, 2024 at 10:20 pm
Where could I get some 6 Pound dumbbells from. Because I need some for weight lifting to get my arms stronger.
@erinwhitaker2699
September 28, 2024 at 10:20 pm
8/24" For my reference, I used 40lb for goblet squats, 30s for lunges (with hooks), 30s for chest and pullovers, 20s for shoulder press, push press down to 15s.
@sallyjanedixon1227
September 28, 2024 at 10:20 pm
Repeated 27th August '24
@simiiv5021
September 28, 2024 at 10:20 pm
Day 19 done ✅ I used 20 and 25 lbs today.
@TanyaSamilo
September 28, 2024 at 10:20 pm
The best of the best! Thank you!
@divagolf6740
September 28, 2024 at 10:20 pm
Again 9/2/24!
@kien91
September 28, 2024 at 10:20 pm
💪🏻💪🏻💪🏻
@laureljohnson4010
September 28, 2024 at 10:20 pm
I’ve been lifting weight for about 6 years but Caroline makes me feel so weak. She’s a total BEAST. Great workout.
@marileecoles-ritchie7348
September 28, 2024 at 10:20 pm
Such a gift! Thank you.
@ctkenyon56
September 28, 2024 at 10:20 pm
Great workout, as always. Thank you! I love how you explain what exercises we're going to do and which weights you're going to use. Which weights I'm going to use is a different story! For now….
@kcvilas3429
September 28, 2024 at 10:20 pm
9/13/2024
@chelseatayona4077
September 28, 2024 at 10:20 pm
Crushed it 💪🏻
@janellegimenez1805
September 28, 2024 at 10:20 pm
Fire!!!!
@jennybelle09
September 28, 2024 at 10:20 pm
completed 9/19/24
@shamecawilliams8848
September 28, 2024 at 10:20 pm
🏋🏾♀️❤🔥🏋🏾♀️❤🔥