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

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Rating: 4.0; Vote: 1

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!
Date: 2022-05-17

← IRON Series 30 Min Muscle Building Full Body Workout - 19 - Caroline Girvan

IRON Series 30 Min Dumbbell Leg Day Workout - Stepups - 21 - Caroline Girvan →

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Comments and reviews: 10

Valeria
How would you recommend keeping your back to the floor? This is a problem I have struggled with for the longest time, and even when i keep my core engaged it doesn-t seem to be able to prevent my back from raising.
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Lynsey
Another Favourite loved this one with each workout I-m feeling stronger and I feel amazing. 4wks into my first Caroline program and I-m hooked. Hope everyone crushing it today
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dianamaglo
Creative, like always. Love your workouts, Caroline! Maybe you could create a series of longer workouts (45 to 60 minutes, i would love that!
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Nutzer
Do you get your period regularly and if yes, can you please make a video on how to train /not overtrain, because of the womens cycle
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Ashlen
I loved this workout! The combination of arms and abs was great! And the tip at 29: 10 made me laugh. Thanks so much Caroline!
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Kathy
Thank you for putting my fav cardio workout ever as the add-on! I was having trouble finding it but now I've bookmarked--yay!
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Lorraine
One of my favorites.
Who doesn-t love a good arm and abdomen workout first thing in the morning
Thanks Caroline
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Алина
Usually, I miss relax routine after workout, but after this one I NEED it! Thank you, Caroline! My arms are burning!
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kiska
Tip: Maybe think of something nice right now
Me: busts up laughing during hammer curl hold ---
That was great
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JudyG
Wow slow mo is a killer. I did my best. It-ll take more than one class to tackle this one. Thanks for the video.
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