IRON Series 30 Min Final Full Body Workout - Hypertrophy | 29

Ready to put your strength and control to the test? Slow paced, precise movements and chance to consider an increase in some movements…a solid all rounder full body resistance workout that is the PERFECT workout hitting all major muscle groups, to save to work on progressively increasing the weight you use!

This is one of those workouts where reps are low, control and how you perform the reps are key and opening consideration to increasing weights if relevant… even on those lunges!

The timer will be on for a majority of the workout 45 seconds per exercise with 30 seconds rest inbetween! The only variation to this is the Pullover where we perform this for 60 seconds of work, with 15 seconds rest before the RDLs!

The dumbbells I am using for your reference are 2 x 20kg and 2 x 15kg each!

I use the 20kg dumbbells for everything except the Shoulder Press and the RDLs where I use 15kg each!

X3
SHOULDER PRESS
STATIC LUNGE
SWITCH SIDE!

X3
CHEST PRESS
PAUSED GOBLET SQUAT

X3 (60 seconds for pullover with 15 seconds rest)
PULLOVER
RDL

FINISHER!

60/60/30

BULGARIAN LUNGE
SWITCH SIDE!
PUSH UPS!

Bring the intensity with those Bulgarian lunges at the end! Slow and exact… then finish those arms, front delts and chest with the push ups.. legs should have a hard time keeping you up in plank!👊🏼🤩

But you’ll love it!!

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.

[whereislolly]

Caroline, if you are contemplating doing an Iron 2. DO IT! :P Insane good endorphins and results. Will definitely be repeating the series after Sunday's session. Incredible what you can do in 30 mins with consistency and mindful lifting. A million thank you!

[carolinafernandez]

I can't believe there's only friday and sunday left, Iron is now my favorite series, changes on my body are amazing, thank you Caroline you are the best 💖🔥

[matthewalmond]

I would like to say a big thank you to everyone who has taken the time to write such lovely replies to my comments all the way through iron series! I appreciate it so much...this community is just such a lovely group of people! Last full body workout of iron series and doesn’t it look a fantastic way to finish! I know that I won’t match Caroline’s weights today...but I also know that I’m going to have fun and have a great, intense workout! Happy weekend everyone! Matthew
A bit later...all finished and I enjoyed this! I used 12.5 kg throughout as these are my heaviest weights! All fine with those! I loved the sneaky extra 15 sec of push ups in the finisher! And I so much enjoyed the add on today! Just superb! Thank you, Caroline! Have a lovely weekend! Matthew

[purpleblack]

This workout made me realize that I prefer compound exercises over isolation exercises. I've made up my mind and decided that I'll be repeating this one over and over and use it to increase my strength until I can match your weights.

[trishd.]

Ready for our Last FullBody Sesh for IRON. It's going to be Demanding and AMAZING at the same time. Let's GO!👊
🎶"I know I'm Superwoman/I know I'm Strong/I know I've got this.."😁

Day 29 Crushed!! Went a bit heavier where possible and it's so Empowering. Entire body worked hard today. Perfect Finisher. So glad Bulgarians were b/w and it did its job as my legs were shaking during pushups. Loved this Super Sweaty Sesh! Feels Awesome after! 🤩
Thanks Caroline! ❤️
Happy Friday and Enjoy your weekend!

[ummmperson]

This is my first series with Caroline and i loved every single session of it!I cant believe how much my body has changed already😲wish i've found her sooner!

[linnettedickens]

Hi Caroline, This Iron series was the icing on the cake, it was so rewarding, I don’t want it to be over, but I thank you, for allowing us to lift heavier weights, I have gotten much stronger and a tighter core, it kept me focus and in control. I hope you do Iron II, but thank you for it all.🙏

[marciamerz]

Does this woman ever sweat? I look like a bucket of water was thrown over my head! 😫. GREAT WORKOUT!!! Went by quickly as there were only six exercises. Loved that format. Love this series. And LOVE THIS LADY! What a challenge. I always say this, but she pushes me beyond what I thought I could do. Thank you so much again Caroline! 💖

[wendybitker]

Wow! I can't believe this series is almost over! Well done, everyone! Thank you, Caroline for yet another great series! We are so lucky to have you and we have such a choice of programs to choose from. You have worked tirelessly and we so appreciate your positivity and energy! Have a wonderful Friday, everyone!

[freeindeed]

Only 2 more workout in the Iron series! I can't believe how strong I've become. My "heavy" weights no longer seem that heavy. Where to go from here? EPIC? As long as Caroline is leading the charge, it will be impactful. God bless you Caroline! ❤️

[jeke]

Really, it's already Friday and we're coming to the end of the Iron series, time is racing, but we've grown and the weights have gotten higher.
Big thanks Caroline for the creative workouts every week 🙏🏻💙

[luisachavarria]

Day 29 done! Today I used 15 and 10 lbs dumbbells 😊
Feb 4 2023. Day 29 done. Today I used 21, 15 and 22 lbs dumbbells ❤

[wilsonlindamarie]

My workout partner and I have 2 more days left in IRON, and then I want to see you come back, Caroline! You have been a huge blessing to my fitness regimen and I'd much rather workout with you then go to a gym. Love all your programs, thank you!!

[isabelmora]

I must say this is my favorite series. Although the other help me in ways I never thought I could never accomplish. I'm much stronger and my endurance in weight training has totally improved over all. At 68 yrs old I can't complain. "You Rock!"🥰🥰🥰

[cherry_bomb]

Caroline you are the real fitness queen and an absolute goddess who is creating these wonderful and most effective workouts for people who don't have enough time to go to the gym. Your workouts are very very effective to build lean muscle and improving our overall health and also to feel stronger, confident and comfortable in our own skin. May god bless you and your family with happiness and health . Sending loads of love blessings and positivity your way. Have a wonderful day and keep helping millions of people to become healthier and their better version <33

[brandyp]

This is so hard on my emotions nearing the end of the Iron series!! 😭 it’s the most healthy-unhealthy relationship one can have. I’m too attached! I’m here for the pain and don’t want it to end! 😂 Thank you for this amazing journey Caroline. Let’s go hard on this one and be ready for Sunday!!

[FlossontheMill]

This is it the last full body Friday of the IRON series. Reading the intro and listening to Caroline this is going to test the strength to the max, we wouldn't want it any other way 😍✅😁💪
Thank you Caroline for everything you do for us. Time to rise and smile 😃👍👍👋. Let's go 😁

[lisamo]

I can't believe we are nearing the end of this series. This has been an amazing experience. I'm proud to be finishing this with you all. Have a great Friday! Finally, a nice 70 something degrees here in the east coast of New England, USA. 🌞

[priyadarshinijadhav]

This is another epic workout by Caroline!! Brilliantly planned workout with alternating upper and lower body exercises.. Looking forward to do this today.. It's another lovely outfit today.. As we all know everything about Caroline is always topnotch!! I love your all workouts and programs Caroline!! A very big thank you Caroline for everything that you do for us! I know thank you word is really short to express my gratitude.. I am forever grateful to you!! I love this series along with all your other series or programs.. Lots of love ❤ Have a wonderful weekend Caroline and everyone!!

[rhondasnyder]

I love that all over spent feeling from Full Body Fridays! I upped my chest press to 30#, my RDLs to 35# ! I'm feeling Iron Strong! Thank you Caroline! This series has challenged us, made us stronger and you have been smiling at us even when we are grimacing! Girvanators are in for some tough fun!