IRON Series 30 Min Full Body Dumbbell Cardio Workout | 9

Ready to combine muscle building movements with cardio elements to really make you work hard for 30 minutes!

For this workout you will simply need some dumbbells and your mat!

The dumbbells I am using for your reference are 2 x 15kg each and 2 x 10kg each.

The timer will be on for a majority of the workout 45 seconds of work with 15 seconds rest. However the staple, when it appears is for 30 seconds only, followed by 30 seconds rest!

There is a staple of squat to press and every time this appears I will be using my lighter dumbbells of 2 x 10kg.

15kg
BENT OVER ROW
BENT OVER ROW
STAPLE: SQUAT TO PRESS

15kg
HIGH SQUATS
HIGH SQUATS
STAPLE: SQUAT TO PRESS

15kg
CHEST PRESS
CHEST PRESS
STAPLE: SQUAT TO PRESS

15kg
STATIC LUNGE
SWITCH SIDE!
STAPLE: SQUAT TO PRESS

15kg
STATIC LUNGE
SWITCH SIDE!
STAPLE: SQUAT TO PRESS

10kg
SINGLE ARM SHOULDER PRESS
SWITCH SIDE!
STAPLE: SQUAT TO PRESS

10kg
SINGLE ARM SHOULDER PRESS
SWITCH SIDE!
STAPLE: SQUAT TO PRESS

15kg
LATERAL LUNGE
SWITCH SIDE!
STAPLE: SQUAT TO PRESS

15kg
LATERAL LUNGE
SWITCH SIDE!
STAPLE: SQUAT TO PRESS

FINISHER!
(30/30/30)

10kg

1/2 REP SQUATS
PUSH PRESS
SQUAT TO PRESS

The staple of SQUAT TO PRESS will put demand on every muscle in the body as well as your cardiovascular system!

Have fun and take a moment at the end to appreciate what you just did!

Cx

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Useful Links

Today’s Optional Add-on Workout:

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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.

[gaylecole]

Caroline, I know you probably won’t even read this, but I wanted to say thank you. I’m 61 and started really trying to get stronger and gain more flexibility and mobility as protection as I get older and because I love having an active lifestyle. When I first started I was overwhelmed (that was before I knew you had a beginners version on your app…whoops) but I stuck with it and have been concentrating on form while also going up on the weight I can use. It has been 2.5 months now of being faithful to it and I can definitely see and feel changes in my body. I am so thankful for the time and effort you have put into this and, once I go back through Iron again, I will get the app and work toward BEAST MODE!! You are making a huge difference in women’s lives all over the world.

[reginasolismiranda]

I've been having such a tough and emotional day today (it's still Thursday here). I can not wait to smash this early in the morning tomorrow as I know it will lift my spirit. Lifting lifts ME. Thank you for this wonderful space you've created Caroline. Movement most definitely is the best medicine.

[luisachavarria]

Day 9 done! Today I used 5 and 8 lb dumbbells
January 20 2023: Day 9 done. Today I used 8 and 10 lb dumbbells ❤

[gailjohnson]

I am 61yr will be 62 yr in a month. I have worked out for most my life, but can’t tell how blessed I feel that I have found your work outs! Look forward all day to doing them! Thank you so much!

[isabelmora]

So looking forward to this amazing workout. At 68 years old, I'm gonna give it all I got! Caroline, you ROCK!!!🥰🥰🥰🥰🥰

[iamdevanshkalra]

Definitely feeling stronger already with IRON series and it’s only the 2nd week. Thank you, Caroline! Looking forward to this full body session after my baking class, hope everyone has fun!!

[jordanb]

You are truly an angel for providing such quality workouts totally for free and changing so many of our lives. I hope you can feel the joy your workouts bring to us, everyday! You're the best, CG!

[rogelioortega]

I missed my workout yesterday and so I decided to do day 8 and 9. Boy! I wanted to quit at the 25% of day 9 but I pushed thru and finished. Lesson learned.

[ebymodebelu]

Day 9 complete! Jeez Louise! Those squats man! It's raining outside right now and I don't know the difference between that and my sweat LOL. Great way to start my day 🙂 Roll on Day 10 💪🏾 ❤️

[ThePartxX]

The full body workouts are always a challenge but this is what we’re here for! Pushing our bodies to our limits and being proud of ourselves afterwards 💪🏻

[tammyjeffs]

Exercise is the best thing anyone can do to feel better emotionally, physically, and spiritually. So I used to be a gym addict before covid. Caroline, you became the most amazing alternative and I thank you kindly for sharing your gift of positive and satisifying training. Although back to the gym now, I'm excited to still do 3 or more of your workouts each week. Thank you for continuing Caroline, we adore you here in Whitby, Canada. :)

[jimhauser]

Mrs. Girvan thank you for all the hard work you put into creating your channel and sharing your workouts with all of us. You are a blessing to us and may God
continue to bless you and your family !

[Arian-vfjo]

I'm doing this series 3/4 days a week. It seems she has slowly increased the difficulty from previous sessions. This session was hard, but I got through it. I am determined to finish this series. I'm glad I found Caroline.

[SheidaRad]

This one was brilliant, though the hardest one up to now. I used 4 different weights. I still can't match yours, but I'm definitely improving + I do only 2/3 of them during the week. I have to say that my stomach has gone down and my glutes are definitely better. I love that everytime I go to the gym now, I follow your programme instead of doing random weights. The only thing that I can say would improve your videos, is to write the weight you are using during each exercise in the screen. Sometimes I get confused and have to pause the video to figure out which weigh you are using. Overall I love your videos! Thank you so much! Love from the Italian Riviera! ❤️

[theopouine]

I love this workout series. I started it before vaccation and I had reached day 25. On my vaccation I ate a lot and I gained w8. Now I am starting all over again!!

[CarmenIoneanu]

Oh my...this was challenging and I only used 6kg and 9.5kg. My heart rate was high the entire workout and I needed to pause a bit longer than Caroline....don't know how she does it, I guess she is a superhuman! Thank you, Caroline! Wishing you all, beautiful people, a wonderful day and weekend when you get there! Happy Easter to all those celebrating it!

[rach]

I never comment on any videos but I’ve been doing Caroline’s Iron series for 9 days now and I’m hooked! Omg it’s amazing and this one today was a killer but it felt so good to get through it. I work out at home because I’m a bit intimidated by the gym but Caroline’s videos are really giving me the confidence in myself that I’m really considering joining a gym. I’m so happy to have found them and so happy to see all the positive comments it really feels like a community and we’re all in it together! 😊 can’t wait for you’re new app Caroline I’ve the date saved in my phone to download asap!

[Rozzerama]

I recovered from a migraine this morning and this workout helped to clear my head and lift my spirits. Thanks Caroline.

[priyadarshinijadhav]

My favorite full body workout!! I love training full body as it targets all muscles.. I also love isolated training where we target particularly upper or lower body.. Because Caroline always plans everything so brilliantly!! Today we have lots of squats with staple squat to press!! This is surely going to be a super killer session!! Looking forward to do this.. Love those tips or instructions by Caroline!! Thank you so much Caroline for everything that you do for us!! I really owe you so much!! Forever grateful to you!! Have a great weekend Caroline and everyone!!

[meesamagill]

I usually follow these workouts at home but braved the gym in recent months and I now follow along at the gym. Gives me the chance to use heavier weights and also less self conscious in the gym having a workout to follow. Thanks Caroline. From a fellow Norn Iron girl 🤗