IRON Series 30 Min Arms and Abs Workout - Biceps, Triceps | 5

Rows, presses and push ups… all help build the muscle in the biceps and triceps but we all love an arm specific workout! An ab & core segment to make this a challenging yet very enjoyable muscle building session!

Try to think about each exercise as time to practice! Lifting with intent, the very best you can, will help ensure to maximise those gains!

2 sets per exercise for biceps then onto those triceps! We will be switching between the biceps and triceps for a majority of this workout as these muscles can tire quickly and we want to maximise the quality of each rep!

Please ensure you warm up your entire body prior to beginning, including the shoulders!

The dumbbells I am using for your reference are 2 x 12.5 kg for the triceps and 2 x 8 kg (mainly for the bicep curls).

The timer will be on for 60 seconds per exercise with 30 seconds rest in between!

8KG
PALMS UP CURL
PALMS UP CURL

12.5KG
DIAMOND PRESS
DIAMOND PRESS

DIPS (chair or bars)
DIPS

8KG
WIDE CURLS
WIDE CURLS

12.5KG
TRICEP PRESS
TRICEP PRESS

12.5KG
SKULLCRUSHERS (X1 or 2 dumbbells)
SKULLCRUSHERS (X1 or 2 dumbbells)

8KG
HAMMER CURLS
HAMMER CURLS

ABS (60/30/60/30…)

STRAIGHT LEG REVERSE CRUNCH
BENT LEG REVERSE CRUNCH
LARGE ARC CRUNCH
CRUNCH
SMALL TUCK TO TOE TAP
SMALL TUCK
ALTERNATING TOE REACH
HEEL REACHES
ALTERNATING LEG LOWER
LEG LOWERS
PLANK SAW

FINISHER!

60/60

TRICEP PUSH UPS
8KG ALTERNATING ROTATIONAL CURL!

This was in place of a weekly HIIT workout that I share however I will be still completing a HIIT or moderate intensity cardio workout at least once per week. There are many benefits to elevating the heart rate such as in a HIIT workout however performing such a workout only once a week allows me to mentally give it 100% , but also it does cause stress on body therefore I personally prefer once per week typically.

This week I completed the 500 rep cardio challenge that I will ‘suggest’ as an add on. This is exactly that… a suggestion.

As with most of the add-ons I share post workout uploaded, I complete these when I feel like a burn out, or some bodyweight practise post a dumbbell workout. However I don’t always complete the suggested add ons either due to time restraints or energy levels but still are selected as an add-on relative to the initial workout!

I hope you all enjoy this arm and abs workout as much as I did! The biceps are still feeling the pump!

Cx

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Useful Links

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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.

[traciroach]

Is it just me or is everyone so happy and encouraged at the end when Caroline claps and gives the thumbs up? It's like I can hear her saying "WAY TO PUSH THROUGH, I'm so proud of you!" with that smile! :) :) :) Thank you, Caroline!

[TheHam]

I started doing your workouts 2 years ago and nothing works better. I’ve never put on lean muscle like THIS before. Consistency is key. Thank you Caroline!

[vivi-annethompson]

I'm a 70 year old woman that has just started with your workouts; it feels great. Believe me, I definitely ease up on some of the moves, but it still is beneficial. I can tell! Thank you!

[BarbaraDerksen]

Honestly Caroline I sorta tear up when you give the thumbs up at the end. I imagine how many people you’ve strengthened and encouraged each time with your workout and encouragement. Everyday people who are the better for having met you here each day. THANK YOU!

[lailakhan]

My ADHD makes it hard for me to follow anything consistent for more than a week. Doing a session by myself takes alot of energy, since I’ve found Caroline’s workout series I’ve never felt better in my whole life. Thank you so much for creating such strategic workout plans for us. You are making this world a better place by giving us so many options to get consistent with.

[nicoladiedershagen]

My son told me today that he misses my chicken 🐔 wing arms. He said they used to make him laugh when he was sad! So I’m assuming it was an indirect compliment that I’ll gladly accept 😜😁😜

[ThePartxX]

Arms, abs and core! Hell yes! That sounds like an absolute killer! I’ve been loving this Iron series so far! Who else? 😍

[Phoenixrises]

So so pleased that there is no HIIT/CARDIO on a Sunday Caroline…so thank you for doing it differently etc… you are amazing and deserve everything blessing coming into your life…💗💗💗

[JoJo-fyvb]

Before discovering Caroline, I was struggling with 6kg for bicep curl. Today I struggled with 14kg in span of 3 months. This woman knows what she's doing.

[JMG]

It’s midnight here. I’m literally trying to stop myself from getting up and doing this. 😂
I’m excited! Love upper body day with Caroline! 💓💓

[Cherie-zf]

Thank you so much for transforming my workouts. I have passed your channel to my family and friends. You are helping so many people feel stronger and live healthier lives. You totally found your calling… 😊thanks

[andreeaolariu]

Thank you, Caroline, for these amazing workouts and the best follow along videos! I LOVE everything about this challenge. You are and look amazing. God bless you!

[rolandhuston]

This is better than spending an hour in the gym. Love your workouts!

[Verena_]

Combining day 5 and day 6 today, because I was all little sick yesterday, but I wanna stay on track and finish this. So wish me luck guys.

Update:
Day 5: ✅️
Day 6: ✅️

[carolfitzgerald]

I'm 63 and loving these workouts, I feel like I can stick with this series.

[blueskies]

i grew up as the kid picked last in gym class, and for a reason. i've always been uncoordinated, and i have some chronic health issues that have set me back. your workouts make me feel so strong and capable, and the thumbs up at the end is everything!!! thank you for being so encouraging and positive and helping so many.

[---Cybil---]

I have always been a skinny fat person that struggled to gain muscle and stick to a strength training routine. I've been doing your workouts for 4 months now and seeing so much progress. I love that I can just put it on the TV and do it. It has made me constant and helped me to not over do it. In the passed every time I'd try to do something I'd get burned out from over doing it. You have changed my life! Thank you

[molly_dudgeon]

I had a baby and gained 80 pounds. 40 pounds left until my pre-pregnancy weight! Thank you for blessing me with your iron series!!!❤❤

[nightcourtfae]

Can't stress enough how excited I got when I saw that it's Sunday and we don't have cardio/hiit for today 😆 arms and abs? YES PLEASE💪🏻

[natashastella]

Thank you for not doing a HITT or cardio on Sunday!
All the other programs, I had to skip Sundays with my knee replacement.. so happy I can join in on this program! Thank you Carolyn 💕