Caroline Girvan - IRON Series 30 Min Superset Arms, Abs and Core Workout _ 20

The dumbbells I am using for your reference are 2 x 12.5kg and 2 x 8kg each! The timer will be on for superset format through with slightly different times per muscle group ie. Biceps, triceps and core etc 45/45/30 rest 2 x 12.5kg DIAMOND PRESS TRICEP PRESS 2 x 8kg SKULLCRUSHERS x2 DUMBBELLS SHOULDER CRUSHERS 1 x 12.5kg SKULLCRUSHERS x1 DUMBBELL OVERHEAD TRICEP EXTENSION 50/50/20 rest PLANK HIP TWIST HIPS UP & DOWN SINGLE ARM PLANK LADDER SWITCH ARM! SIDE PLANK LIFT HOLD (same side) SIDE PLANK LIFT (switch side) HOLD (same side) 55/55/10 LEG LOWER REVERSE CRUNCH ARC CRUNCH (CLOCKWISE) ANTI CLOCKWISE! TOE TAP TO EXTENSION SMALL TUCK TO EXTENSION 45/45/30 2 x 8kg PALMS UP HOLD! PALMS UP CURL! WIDE CURLS ALTERNATING! HAMMER CURL HOLD! HAMMER CURL! CROSS BODY CURL! ALTERNATING CURLS! FINISHER! 60/60 DEADSTOP TRICEP PUSH UPS x1 DUMBBELL CURL BURN OUT! Those bicep holds…. You can do it!!! Breathe…. Try to relax… and think happy thoughts! Simply take a quick pause when needed and resume! I literally felt the extra blood flow coming into the biceps! 😳 🔥 So much fun though!! And with the abs portion, as always, lower to where you feel comfortable. Please do not strain and ensure your lower back maintains able to push into the mat! This will be week 4 complete! ⭐️⭐️⭐️⭐️ The optional add on is below.. it’s a fun 30 minute workout that was actually really enjoyable after this week! It’s been a challenging afew days of workouts! But we’ll done to you!!