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!

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.

[chadramsey]

I’m a 51 year old man. Love this lady! Her workouts are really tough, but fun. She’s helped me lose 30 pounds. My only problem is how weak she makes me feel with the amount of weight she can lift. Holy cow!😅. Thanks, Caroline!

[luisachavarria]

Day 19 done! Today I used 15, 10 and 8 lbs dumbbells 🎉
Feb 9 2023. Day 19 done. Today I used 21, 15, 12, and 10 lbs dumbbells ❤

[tiathompson]

I am absolutely loving this series! Every single workout and leaves me feeling great! So thankful for people that motivate others to do their best! YOU VS YOU!

[iamdevanshkalra]

For my active rest day, I chose to do the “crazy cardio” as that is one of my favourites and guess what? I finished 100 reps of jumping jacks faster than Caroline, such a victory!! This just shows the amount of strength, endurance, power & determination we all are developing because of these amazing workouts. Thank you Caroline, I’m sure my entire body will feel alive after this one!! Happy Friday!!!

[ElifTPWK]

Am I the only one who always feels like full body workouts go by even faster than other specified ones like leg or arm workouts? The variation is so fun that time flies by! As always this was AMAZING (and hella challenging), Caroline! I am proud of every single one of you, Girvanators, even if you missed workouts (Go at your own pace and enjoy your journey!). We've got this! 🔥❤

[debs]

I’ve been on a healing journey. Weight loss has been a major part of my identity since childhood, eating and exercising have been pain points all my life. But this year, I decided to sit down and think about what I want, what makes me happy. Exercising makes me happy, caring for my body makes me happy. Hating my body and seeing it as something to despise and change as opposed to nurturing does not. Caroline, you have been a significant part of my healing journey, the fact you stop like me, find these exercises hard just like me, don’t put bait clicking titles, and focus on enjoying the process as opposed to the physical changes that may come with it have been life changing for me. Thank you so much for these. Thank you for showing what it means to be kind to your body, I’m learning.

[onetwo_matthew]

Done with 20kg, 15kg and 10kg dumbbells! I did the cardio add-on afterwards and finished off with three sets of pull-ups to failure; I managed 3, 2 and 2. Hoping to boost those numbers! 💪🏼

[karenobrien]

I love this series. All lifting. That is my favorite. I feel so alive. Caroline you just don't know how you have enhanced my life and I love you for it.

[eve]

Whenever I finish a workout video of yours I feel accomplished and stronger each time. Thank you for everything Caroline ❤

[gordon]

I’m a bit older than you (ok, at 65 a lot), but when I hit the gym I lift some pretty heavy weights, generally 6- 10 reps, as much as when I was 30, but I cannot keep up with you when I do one of your total body workouts! First workout I chose weights much heavier and failed to keep up, now I match yours and still fail often. Tough workouts my friend! Love them!

[rhondasnyder]

Full body Friday is always a favorite. It makes me ready for the weekend. The flow was perfect. Those pushups after the chest press was a challenge. The finisher finished me! On another note...our community is terrific. We are global, we are kind, we are united in getting stronger! Thank you Caroline for leading us in our efforts!

[sharadchhakara]

Shes a legend. Her workouts actually makes my muscles sore and grow.

[ThePatriotNurse]

2nd time thru this series. I'm seeing amazing results and improvements. Thank you so much for giving us your time, expertise and energy 🙏🏻❤

[kassieriley]

Whoever says the Iron program doesnt make you sweat or get your heart rate up is cray!! This workout was absolute 🔥!!!! I was a sweaty out of breath muscles exhausted mess after this! Oh and then I went on and did the optional 20 min cardio bc I’m crazy! 🤪🤪🤪 Thank you for these amazing workouts!!!!

[ame-liatamburrini]

For the first time in my life I am in love with doing weights thanks to you Caroline. I love your workouts, your attitude, the high quality and effectiveness. I always leave on a high. The fact that I'm on workout 19 says a lot! Love you xo

[ThePartxX]

I’m always looking forward to the upper body workouts every Friday! It’s the best way to kick off the weekend, no doubt! 😍

[traciroach]

Always feel so good after a workout with CG! I love the positivity and smiles along the way! Thank you Caroline for all the time and energy you've invested to help keep us healthy! xoxo

[beverlylucas]

Awesome body workout! It was a challenge got it very smooth and control. Thank you Caroline for the Day 19th of the iron

[iamLeilaSafary]

I just cancel my gym membership 😄; You nailed it; Half an hour workout every single weekday made me confident to do my cardio on my own too!

Thanks so much for all the joy and independence you give us Carolina!!

🙏🥰

[lorenapurchase]

I love this series, I've been doing it in repeating with incresed weight every new round the results are amazing. My body looks amazing... Thank you Caroline