IRON Series 30 Min Posterior Chain Workout - Glutes, Hamstrings, Back | 13

30 minutes all aimed at building muscle within the posterior chain! The posterior chain is basically all of the muscles within the posterior of the body including the hamstrings & glutes, erector spinae muscles, trapezius muscles at the upper back and those rear deltoids of the shoulder joint. That said, those biceps and quads will be involved during the rows and sumo squats! There is always cross over so even if we are performing rows, the mid and upper back, lats, rear delt, core and even lower body for stability are challenged too!

The dumbbells I am using for your reference are 2 x 17.5kg for the back exercises and RDLs, and using 1 x 30kg for the hip thrusts and sumo squats!

In this demanding workout, the timer will be on 60 seconds of work per exercise with 30 seconds rest inbetween each set!

RENEGADE ROW
ROTATIONAL ROW
SWITCH SIDE!
DEADSTOP ROW
SWITCH SIDE!

RDL (SLOW ECCENTRIC)
RDL (PAUSE AT BOTTOM)
STAGGERED RDL (SLOW ECCENTRIC)
SWITCH SIDE!
STAGGERED RDL (1 1/2 REP)
SWITCH SIDE!

SUMO DEADLIFT SQUAT (slow eccentric)
SUMO DEADLIFT SQUAT (pause at bottom)

HIP THRUST (SLOW)
HIP THRUST (PAUSE AT TOP)
HIP THRUST (PULSE AT TOP)
HIP THRUST (NO BAND)

FINISHER!

30/30/30/30

SUMO SQUAT
1/2 REPS!
FULL RANGE BODYWEIGHT ONLY!
1/2 REPS!

This was an amazing workout! Honestly I’ve part of my posterior chain was challenged and I finished feeling incredible.

I hope you feel just as incredible after as I do!

Cx

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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.

[anitamontanaro]

Back in the prehistoric days when I used to go to the gym 5 hs a week to never get definition or gain mass or anything other than not giving in to gravity I could in a good day do hip thrusts, on a mat, with 2 weights of 5KG each. And I thought I was a lot. Now I´m stacking my two 15KG on my towel like Caroline does and going for a full 30KG and getting away with it. I feel POWERFUL. Not to mention my abs, a lifetime struggle that I never never gave up, only to see results after I started working out with Caroline. Grateful does not even begin to describe it. Plus, no injuries. Plus, FUN. Plus this amazing community, PLUS, CAROLINE´S SMILE. THIS IS SO PERFECT I LOOK FORWARD TO IT EVERYDAY. Thank you Caroline! (My calves are still sore and now I can add glutes hahaha)

[dcros]

I love how you don’t talk the entire time and that it beeps when there is a change. The timer and percentage done tracker are so helpful as well and the preview. Best of all I love that it’s weightlifting but slow and controlled! I can see how this will help me to gain strength, mobility and flexibility! Thank you for sharing these workout!!

[MsGeminiGodess]

I’m on my third round of iron series! This has changed my life. I’m in the best shape of my life! Thanks so much and God bless !!!! ❤️❤️

[ana_d_]

Side note to all the amazing workouts you're making, the production of this series is so good! I love all the gold, yellow, brown accents you're using in this programme, they're very retro luxe and look great. Just letting you know that your attention to detail isn't being missed! 💛✨

[mymomshomeburneddown]

I am a 52 year old woman, and I have done all the workouts up to number 12 so far. I plan to do the whole series and then repeat it. The results are sooo good, better than any workout program I've ever done. I had lost all my muscle tone over the pat 10 years I was just bones and flab. Now muscles are starting to come back. I feel strong. I do lighter weights than Caroline (ranging from 8 lb to 15 lb dumbbells. But as I get stronger I will add more weight. My goal is to get stronger little by little and avoid injuries. I love how these workouts are so easy to follow and each set is previewed before so you can prep for the next set. Also the music is perfect and I love the victory music at the end SOO uplifting and encouraging! A million

[annbalinsayo]

As they say, "Work Smart not Harder" and this is what the Iron Series is all about . Very on point exercise in just 30 min. Well spent 30 mins of your day.

[Connie]

I find that I’m getting “in the zone” midway through this Iron Series! The systematic structuring of each week has been working extremely well for my body!

[jaynestrong]

Absolutely love this series. I can not think of a better way to start my mornings. I turn 68 today and am grateful for you and the community of people I have found who are so supportive of each other in their efforts to stay fit and healthy! Thank you, thank you, thank you!

[risawarner]

Ladies, I’m 48 and on my 5th round of Iron. I hit a plateau and wasn’t seeing any improvement until I started adding creatine to my post and pre-workout regimen. Total game changer. I have more stamina and the weight is increasingly getting heavier. Thank you CG!

[ThePatriotNurse]

THANK you so much! Your work is so valued and encouraging!

[KyleIrwin]

Absolutely in LOVE with this series - I've been consistently increasing weights used for the various exercises throughout and feel stronger than ever! Thanks Caroline! 💪

[TingleStormASMR]

This Iron series is one of the best programs ever created. I love the focus on quality over quantity, the depth of movements and just everything 💪💖

[rebeccabektas]

LOVING LOVING LOVING this series CG; you have found a sweet spot: perfect amount of time with more than enough challenge! The full minute really makes a difference and way harder than it sounds! Need to get myself some bigger weights now! 🏋️🥰

[daniellecampbell]

Ohhhh: this was LOVELY!! Even after yesterday's killer workout (and the lunges one before!) - this was fantastic. I concur with some of the comments who indicated that your attention to THEME re decor, colours, clothing: very VERY good. It means that you CARE. Stay strong, everyone!

[polly]

I love how Caroline can always make training so interesting and fun 😍 thanks CG and “let’s go” Girvanators!

[VictoriousTransfirma]

This workout was amazing and focused. Just love this style of old school weight training.

[sandybeach]

I’m on iron 14. I have never been this motivated to stick with a program as I am with CG. Her workouts are great. I see progress already

[ThePartxX]

So important to train your posterior chain! Caroline always has us covered! It’s gonna be a great one for sure! 😍

[hanszify]

I can't believe I'm sneaking mini dance breaks in during those 30 sec rests!! Never would've believed it possible. But I'm getting stronger + more energised each day. Thank you, Caroline! Cheers from the Caribbean 🌴

[Rozzerama]

I really liked the flow of today's workout, working from the back downwards. I really felt those hip thrusts; I admire Caroline for being able to do them with a 30KG dumbbell!