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

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Rating: 4.5; Vote: 2

Finishing the Iron Series with my favourite workout of the series! This workout was everything that I personally love in an arm workout! A mixture of dumbbells and some bodyweight, the focus on FULL RANGE strict movement patterns from the curls to tricep exercises whilst SOFT straightening of arms when needed so no severe jolting. The mind to muscle connection is a major part of curls and extension at the elbow for me- during curls I imagine the bicep muscles shortening, triceps relaxing to perform the curls; the triceps shortening and contracting for those dips, skullcrushers and pressing. If you find any of these movements not particularly challenging by the last few reps, this means you could lift slightly heavier, or you may simply need to keep those elbows more steady in curls, elbows closer during tricep press or lower dumbbells that bit further during skullcrushers. This logic applies to the entire Iron Series. There may be some movements you know you can lift heavier in so a perfect opportunity to revisit this series and challenge yourself further! Or pay even more attention to how you perform the movements. Nearly every single movement we can make less challenging- or more challenging! Learning your body and how to manipulate your positioning can maximise output per rep! And onto this workout! The final! It-s going to be fun! For this workout you will essentially need some dumbbells and your mat! For dips, you can either use a chair for bodyweight dips or dip bars. Alternatively, if you prefer, perform Diamond Press! The timer will be on for a majority of the workout 60 seconds per exercise with 30 seconds rest inbetween! Once we hit the abs & core, the timer there will be 60 seconds followed straight into another exercise for 30 seconds. There is no specific rest but always take those few seconds to get into position! The abs and core exercises are paired together and each pair is performed for 2 sets! The dumbbells I am using for your reference are 2 x 12. 5kg for triceps and 2 x 8kg for biceps! I am using dip bars for the dips but you can absolutely perform dips on a chair, or even tricep press as an alternative! I will demonstrate chair dips as the alternative on the screen! DIPS DIPS 2 x 12kg TRICEP PRESS TRICEP PRESS 1 x 12kg SKULLCRUSHERS SKULLCRUSHERS CRUNCH CRUNCH PULSES CRUNCH CRUNCH PULSES X ARM SIT UP HOLLOW TO V SIT X ARM SIT UP HOLLOW TO V SIT -SMALL- TUCK TO CHEST REVERSE CRUNCH -SMALL- TUCK TO CHEST REVERSE CRUNCH PLANK FEET WALK OUT SAW! PLANK FEET WALK OUT SAW! 2 x 8kg X BODY CURL X BODY CURL HAMMER CURLS HAMMER CURLS ALTERNATING CURLS ALTERNATING CURLS FINISHER! 20/20/20/20 DIPS PALMS UP CURL DIPS PALMS UP CURL I literally couldn-t do one more curl! And I loved it!
Date: 2022-05-17

← IRON Series 30 Min Final Full Body Workout - Hypertrophy - 29 - Caroline Girvan

FUEL Series 30 Min GIANT LEG DAY Workout - Dumbbells Day 1 →

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Comments and reviews: 10

Gloria
Hello Caroline and fellow Girvanators! I-m sure you-ve seen this question before, but Caroline, please tell me where you get your bra tops. Particularly the ones you-re wearing during the Iron Series? I love that they have a clasp in back and the rest of the back material is high enough so that removing a sweaty bra after a workout doesn-t become a workout in and of itself! If anyone else knows, I would appreciate your input. Thank you Caroline for your dedication to fitness and to bringing it to anyone who wants to try it or keep a fresh approach in their lives. I hope you don-t tire of this any time soon.
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Sarah
The Iron series was great thank you Caroline. It has made me need to go out and buy heavier weights and has pushed me harder every day. I used to avoid any of your upper body workouts but you've inspired me to give them a go and I'm actually starting to enjoy them now! Those dogs of yours are so cute! Can't wait to go through your other series and do them again! Thank you once again.
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Korinna
I-m 16 and you were my first introduction to weights. I am so thankful for all your effort and time you put into these series. The iron series was the first one i completed and i don-t have an ounce of regret. I-m excited to see what else i can accomplish because you-ve made me do what i thought was the impossible - much love i appreciate you so much!
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Tess
Thank-you so much! I'm so proud of myself, I completed this and truly didn't think I could!
Two years ago I was so down on myself but instead of continuing to mope around, I decided to start working out. I started small and then found you a couple months ago. Thank-you, thank-you for your hard work and truly helping people feel good!
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Warisha
I've been working out regularly. My lower body is quite strong but my upper body is a MESS, especially my biceps. Why do my arms get stuck during bicep curls? What do I do to avoid it? My left arm is fine but my right arm troubles me a lot.
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Zita
Thank you so much, Caroline, for this series! I enjoyed every single workout and I'm so grateful to you for making these available for free. I'm going to redo the series for sure and I'll save my favourite workouts! Love you! -
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Elizabeth
Before I put this series on repeat. are you going to be coming out with a new series? I really enjoyed these work outs and all the other series you have done. Changed my outlook on working out. And changed my body!
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Natalie
caroline! i loved this series! i think it was honestly my favorite yet! i like the shorter workouts and the finishers in this program! also your dogs are so cute! thank you so much for making these programs for us!
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Jennifer
I loved this series! My favorite so far! I have been working out with Caroline since 2020 and I'm so grateful to have found her and this supportive community. Great job everyone! Thank you Caroline: )
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margarita
Hello Caroline, always enjoy your workout thank you, you have 2 dogs! cute they were waiting for you to finish! good
and i like that top that your are wearing nice take care everyone thank you
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