IRON Series 30 Min Superset Arms, Abs and Core Workout | 20

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! ⭐️⭐️⭐️⭐️

The optional add on is below.. it’s a fun 30 minute workout that was actually really enjoyable after this week! It’s been a challenging afew days of workouts! But we’ll done to you!! I hope you are so proud of your dedication and be thankful every single day we can do this.. we are so fortunate to be able to move, build and respect our body.

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.

[wxvpirc]

Who else checks the workout out before doing it? I need to know the pain that lies ahead so i can mentally prepare 😂 absolutely love Caroline's brutal workouts 🥵

[JMG]

Raise your hand if you’re doing this series again when it’s done.🙋🏻‍♀️🙋🏻‍♀️
I LOVE IT!
I’ve seen and felt such a difference in the way I look AND feel in such a short period of time with this program!
Thank you, Caroline!
I hope you realize how many lives you’ve changed!❤️

[CarmenIoneanu]

"Maybe think of something nice right now!" This tip was priceless....thinking of ice cream really helped me to hold on! But I also used 5kg :D; I had to drop the weight as I hurt my right wrist when I did the curls with 7.5kg. This was really tough and I loved it very much! Thank you, Caroline! Wishing you all a wonderful Sunday!

[scandigabrielle]

Small wins: For the first time since July, when I started with Caroline, I matched her weights the entire way through! Wohoo! Great work out, thanks as always :)

[am-w]

Found this workout to be the hardest one so far in this series. Those side planks and triceps push-ups are very challenging. Keep at it 💪🏼

[onetwo_matthew]

It’s the way Caroline smiles when it hurts that makes me so excited to do this workout… I yearn to feel that awesomely intense burn, to fight through it as hard as I possibly can! 💪🏼🔥😍

[lindaledford]

Good Morning from Ohio! Today is my 63rd birthday! No, I don't know how to "act my age." LOL and your workouts help me. I'm even going to gift myself some heavier weights! I do believe I have discovered the fountain of youth! Thank you Caroline.

[rachaelmorton]

Thank you Caroline, I’m rehabbing from an ACL surgery from last year and this is so dang rewarding 🎉so hard and so rewarding, I always get a little choked up at the end of every workout, like an emotional release, I’m so proud of all of you reading this! Keep going, you’re worth it ❤🎉

[elisalopomo]

I have never hated and loved the planks so much at the same time.
What seemed impossible at the beginning of this programme now seems feasible.
I don't know how to thank you Caroline. You are the best thing that has happened to me in a very long time.
Have a great Sunday everyone! Enjoy! See you tomorrow!

[madsas]

“Maybe think of something nice right now!” Hahaha. That was exactly what I needed. Made me laugh out loud through the struggle. Thanks Caroline! and thanks for all the amazing workouts! I do them all and really appreciate all the hard work and generosity you have for providing them for us!

[btrfliesva]

Ooh, this might be my favorite of the Iron Series. I love working the biceps and triceps. And it was broken up with abs in between to give those arms some rest. I loved the format of this and she planned the exercises so perfectly: once you finish the 45 seconds, you go right into another 45 seconds of a *slightly* less intense version to really fatigue your muscles. Now onto the cardio add-on to have a little fun 😉

[wendybitker]

I love when Caroline closes her eyes to push through the pain! Meanwhile I'm grimacing... Loved this workout, Caroline! The add-on was a superb and fitting way to end this workout and this week! Caroline thinks of everything! Enjoy the rest of your weekend everyone! Have a lovely day! Look forward to seeing everyone tomorrow!

[sueharrison]

I have mixed emotions finishing this series. I loved it and didn't want it to end. How can you not smile back at her. Loved the ending with the puppy visit. Thank you Caroline.

[ibelievegodspromises]

Hi Caroline! Thank you for the strength training program!! My husband bought me a bench and weights and now I can use them! Also I like the music with no words!! I’m Christian and I like positive non offensive music! God bless you Sister Caroline!

[matthewalmond]

I’m expecting this to be my favourite workout of the week! Lots of variety...and I’m excited to do the plank variations, abs and biceps....always some of my favourites! It’s a new month everyone...so let’s make May the month that we smash the last two weeks of iron series! Have a lovely Sunday, everyone and thank you, so much once again, Caroline for all your brilliant hard work! Matthew

[LilliLeesLeesmaa]

Who else claps and waves back at her in the end of the workout? 😂 thank you for another great workout week!

[priyadarshinijadhav]

Looking forward to train arms, abs and core today.. This is definitely going to be a super intense and challenging workout as always.. Caroline you are the best trainer in this world!! Thank you so much Caroline for everything that you do for us!! A very big thank you for all your great workouts and all great instructions or tips you provide with each workout.. Lots of love ❤ Have a wonderful Sunday Caroline and everyone!!

[lisacasselman]

Happy Sunday everyone. Great workout. Now time for a run. Thank you Caroline so much for all your workouts. They are all amazing, hard and beautiful at the same time. ❤️

[jacquelinevargas]

As working mother of three these workouts are not only convenient but also precise. They work out my body and target my muscles in a short but efficient time. Although I do not feel as though my body has changed I am sure that it has. I see myself everyday so I do not see the difference. I APPRECIATE you and the sacrifice you make to create these videos for us. Grateful and Blessed to have found you!! God bless you always! Would love for you to be my personal trainer...seriously

[notgonnasayanything]

Thank you for saving me from a lazy Sunday on the couch!!! Yay iron series!!!