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!

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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/caroline....girvan/?sub_confirma

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/playli....st?list=PLhu1QCKrfgP
IRON Series Calendar: https://carolinegirvan.com/IRO....N-Series-Calendar.pd
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Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
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Business Enquiries Email: info@carolinegirvan.com

Ab Workouts: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP
Cardio Workouts: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP
HIIT Workouts: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP

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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.