Caroline Girvan - 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!