IRON Series 30 Min Full Body Workout - Dumbbell Circuits | 4

A full body workout involving a circuit format…but not as many reps as possible. This circuit will focus on how we perform each rep from the controlling of the dumbbell whilst lowering in particular, ensuring as best range of motion is performed and aiming for quality reps over the quantity. A slow pace workout that will promote muscle growth and actually really get that heart rate elevated too!
The timer will be on throughout for 40 seconds of work per exercise, with 20 seconds rest inbetween!
The dumbbells I am using for the first 5 exercises within the circuit are 2 x 17.5kg. For the final 4 exercises, I am using 2 x 10kg each.
The circuit is simply performed for 3 rounds!
BENT OVER ROW
STATIC LUNGE
SWITCH SIDE!
RDL
CHEST PRESS
PUSH PRESS
HEEL ELEVATED SQUAT
REAR STEP LUNGE (one side)
SWITCH SIDE!
FINISHER!
40/20/40/20
MAKER!
ALTERNATING REAR LUNGE
MAKER!
ALTERNATING REAR LUNGE
Oh yesss!! This workout was absolute fire!
A solid full body workout that will leave us ready for the weekend!
Cx
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5 Minute Warm Up: • 5 Min Full Body Warm U... (Always warm up before any workout)
Today’s Optional Add-on Workout: • 12 Minute Dumbbell Dea...
20 Minute Stretch and Relax: • UNWIND 20 Min Full Bod...
IRON Series Playlist: • IRON Series
IRON Series Calendar: carolinegirvan...
My Website: carolinegirvan...
Caroline Girvan Community: / carolinegirvan
Instagram: / carolinegirvan
Business Enquiries Email: [e-mail]
Ab Workouts: • Ab / Core Workouts
Cardio Workouts: • Cardio
HIIT Workouts: • HIIT Workouts
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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.

[@LaureMBrussolo]

Once you start doing CG workout, you have no way out: you just become addicted 😁

[@JMG1976]

Oh, my goodness. SO TRUE👊💗

[@LaureMBrussolo]

@@JMG1976 😁

[@matthewalmond8274]

So very true...I was addicted after my first one back in April 2020. I have done every workout that she has posted at least once! Yes...definitely addicted...but what a good addiction to have!

[@vanisharma6697]

So very much true … really

[@lunagilbert1873]

lol so true

[@alyssah52]

This time last year, I couldn’t do these workouts (CG’s level of intensity). I didn’t have good form and some of the movements I couldn’t do at all. But here I am today just completed day 4 and I am busting my butt like never before. Im doing the thing! Sometimes if you can’t show up for yourself you need to decide to at least show up for your family. My husband and children needed a happier and healthier wife and mother. They need a mama that isn’t angry and depressed over her physical form because she doesn’t make time for herself. My husband doesn’t need a snappy wife because my clothes don’t fit and i’m hot and irritated by every minor inconvenience. So I’m showing up. Finally. And I am doing better than I ever thought I could. Lets keep going!

[@jennprescott2757]

Yes! Our ability to love and serve well in our homes is elevated with physical fitness for sure!

[@amandableazard2557]

Love this 💕

[@someonefemale4195]

YES!!!! Totally agree with your post. Keep it up.

[@marydaley4144]

This is encouraging, thank you Alyssa. Day 3 as a relative novice. But I won’t back down. I am doing what I can as best I can. And I am learning so much about my body! The slow movement really helps create that mind/muscle connection.

[@pattykfuentes7105]

Alyssa: First, You are doing this for yourself, second because You, and finally, You discovered a little piece of happiness..:)

[@jessicamcmeckan5311]

7 weeks postpartum and this is the challenge I’ve decided on! Literally feels amazing already 4 days in🙌🏻🙌🏻

[@mindynewsome272]

Oh my goodness, I love this woman!!! One of my favorite parts of her workouts is when she looks at the camera empathetically like, “yeah, I know it’s hard.” It doesn’t hurt she’s drop dead gorgeous!! ❤

[@matthewalmond8274]

Friday full body workout is always such a highlight and Caroline has promised us fun in this series! Today’s workout looks great...and Makers to finish!! Who else is enjoying these iron finishers? Have fun everyone and a fantastic weekend! Matthew

[@kylefreestyle]

The workouts are tough and yet with 30 minutes being a shorter format than I wouldve liked going into the bike racing season, I can appreciate the thought that has gone into making them difficult yet very tasty 🔥 Cheers Matt! Have an amazing workout and even more amazing weekend my good friend!!

[@priyadarshinijadhav1911]

Hello Matthew.. I agree with you.. It is definitely going to be a fun session ..Another brilliantly planned session with fiery finisher!! Looking forward to do this today!! Have a wonderful day and a great workout!!

[@nikolinajosipovic4374]

Morning Matthew..yes it will be fun today especially the makers at the end 😀 I did glutes yesterday and still feel that finisher😁 it was a burner and on Wednesday I went for a long walk because it was such a beautiful sunny day..hope you enjoyed your active rest day and have a good full body session😉 Weekend is here.. let’s enjoy😀

[@yasminealhalaby7118]

Those finishers are definitely full of fun and hard work! Makes you work beyond your limits and of course the sweat. Hope you enjoy yours today!

[@tanjagoltnik2929]

Morning Matthew... Friday is finally here and the session looks amazing as always. It was fun, time flew by and it really challenged my grip strength. I love how 'clean' this series is, in a sense that we have simple compound moves, which are highly efficient for building muscles, and 3 sets of repetitions for maximum benefits. For me the hardest was the finisher. Oh boy, makers for the second round were not easy. I loved the longer cool down after that and did the braced core for the add-on. Great finish to the week. I did upper body session yesterday and my chest is so sore today. Giving it little more love today with some stretches. Have an amazing rest day tomorrow. I have seen on fb your walking mission during iron series - what an inspiration for all of us!

[@maricarpedrosa2011]

Know that every time you wave goodbye, I’m waving back. Thank you Caroline!

[@LunarWilderness457]

I was loving the 45 minute workout, but with these 30 minute sessions it makes it much easier to fit in more cardio time! Great series as always!

[@susanmoreno4755]

I totally agree a little cardio plus these workouts are the absolute best plus great results!!!

[@erinrose1016]

her workouts are so addicting 😂 I started epic but it was too much and too long to do before work in morning. So I'm doing this series, and I love it! On my days off of work I do try to incorporate longer workouts.

[@nekoonna1539]

Caroline Girvan is by far the only one who got me hooked on to working out. I'm glad you released these 30 mins iron series. I am working as a food delivery rider now and i cycle almost 2-3 hrs in one shot almost everyday. These short series makes it easier for me to take time out to at least weight train a lil despite the long cardio shifts i need to work. Love it!!

[@allie_2257]

I think this may be my favorite full body workout!!! I was sweating like a Hitt cardio day. Thanks Caroline for helping this 46 year old mom of three stay in shape!!

[@noraivanova1830]

So happy to have found you, Caroline! Today's finisher was hard but I still did it 🎉. Can't wait for tomorrow. Big 🙏🙏🙏

[@cindizdrinc7320]

Since I wanted Fridays and Sundays as my rest days, I started Iron Series on Tuesday. Just got done with Day 3 Glutes (never burned my glutes out like that before!! Thanks, Caroline! 🙏🏼) a minute before this video dropped so now I get to enjoy my late dinner (and rest day tomorrow) while I get to watch the preview for this! 💪🏼 To everyone else tackling this today, you got this!! 💪🏼💪🏼

[@matthewalmond8274]

Hi Cindi...Caroline’s glutes workouts are just so superb aren’t they! I so much love working glutes...and strong glutes are so important! As you say the finisher was such a brilliant burnout! You’ll so much enjoy today’s workout when you do it! The circuit format makes the time fly by...and there’s a good, long stretch at the end which I needed today! Have a lovely weekend! Matthew

[@cindizdrinc7320]

@@matthewalmond8274 Sweet, I can't wait! (Actually, I can 😅) But your description of Day 4 is really making me look forward to it! Thanks and you have a wonderful weekend as well, Matthew!

[@matthewalmond8274]

@@cindizdrinc7320 Have a great workout

[@michellestewart4790]

I love everything she does! thank you cg. I'm 60 and in the best shape ever!

[@onetwo_matthew]

The more I watch Caroline perform these tough workouts, the stronger the desire to feel that *intense* burn becomes… I can’t wait to get home and start pushing my mind and body to the limit again!

[@matthewalmond8274]

Morning Matthew...hope you are having a great holiday...and I’m sure you are impatient to get back into your workouts! You will just love today’s session when you do it! Matthew

[@agnesduf3506]

02/03/2023 DAY 4 DONE AGAIN ! Today I want a full body workout and I am so happy to do this one with 17,5 LBS x 2 and 12.5 LBS x 2 for the finisher ! Thank you Caroline ! I miss you ! See you soon !

[@klevykids]

I can't do 17 and 10 kilos either, so I do 17, 20, 25 pounds, 15 for shoulders and finisher. It's tough!!!

[@itzelportillo10]

I've decided to try implementing the IRON series workouts since they're shorter, as a student 30-35 minutes is sometimes all the time I've got lol. Anyway thanks you Caroline and I love the yellow tones, it looks beautiful on your skin tone 💛

[@matthewalmond8274]

Hi Itzel...what are you studying? I do hope your course is going well and that you are enjoying it! Yes...isn’t this series great...and I just love the colours too...iron ochre shades which just fit the series so well! Caroline is so creative and imaginative! Have a great weekend! Matthew

[@rawrzx3112]

I agree with you :) I have CPA exams starting from next month and finances are killing me. I agree, 30 mins from CG is amazing!

[@kjoycamp]

30 minutes is literally perfect. It’s the only way I’m guaranteed to get them in!!

[@Renae_Davinya]

I did the same, I started with the EPIC 1 program and then I felt discouraged because it was too long for me. I am going to continue to do the 30 minute workouts and when that get's easy I will start working out for 1 hour to 45 minutes. I'm just trying to build a habit of actually working out. We've got this!

[@jennprescott2757]

Haha yes once you have kids it’s even worse! Way more fun and fulfilling but one must be more diligent in finding time

[@se_la_ri8386]

I really enjoy the shorter workouts in this series. It makes me feel like I’m really doing something and not stressing out about it. Thanks CG!

[@blytheemetem]

I love all the 30mins workouts 💪 this series 💪 is my best. The 45mins are not for me. Thank you Caroline 😊 💓 ☺ 💗

[@darlenesantamour8487]

I agree!!! I love to workout before I go to work. 30 min is perfect!!!

[@justineshears4777]

totally agree,45 too long love the 30 mins x

[@aelsremmirb2338]

I love how even 30 minutes makes me sweat like no other 1h videos from other fitness KZbinrs. The last Set was a KILLER🔥

[@Amy-hq6up]

Yes!

[@JMG1976]

Man, I’m still feeling it from days 1-3 and I love it! Bring on full body Friday! I’m loving this series already..Let’s goooo

[@kylefreestyle]

Lets go! Have an amazing full body friday workout Jessica!❤️

[@matthewalmond8274]

Hi Jessica....yes my body has felt sore too...but in a really good way! Nice that Caroline added a longer stretch today! Have a lovely weekend! Matthew

[@matthewalmond8274]

@@kylefreestyle Morning Kyle...Thank you for all your very kind comments to me...and to others too! You are a great inspiration to everyone here! Have a great workout and weekend! Matthew

[@kylefreestyle]

@@matthewalmond8274 Thank you!! It was just after midnight when this was released for me but staying up past my bedtime to say hi to the community was something I had to do on the first Full Body Friday! 💪🏾 I am about to do this workout right now! 🔥

[@matthewalmond8274]

@@kylefreestyle Enjoy the workout!

[@bossnyrac]

Just love your workouts!! Thanks for heading into my 55th year of life and feeling younger than ever. 🥂 Here's to living to be 100!🥰

[@elsaherrmann5928]

Caroline thanx for all your hard you put in every session. All the tips, everything in the descriptions. So much time you put aside for all of us. I really appreciate you!! Have a lovely weekend.

[@90banal]

Great workouts! Caroline is probably the first online trainer I've come across who specifies the weights of each workout, really useful to track and progress!

[@iamdevanshkalra]

Friday full body is always a highlight of the week and given what we’ve had so far this week, I think we are in for a super challenging session!! Have a great workout everyone and happy Friday!!!

[@matthewalmond8274]

Hi Devansh...yes such a highlight and Caroline has promised us fun Friday sessions in this series! Enjoy the Makers in the finisher! Aren’t these iron finishers so intense! Have a great weekend! Matthew

[@nikolinajosipovic4374]

Morning Devansh..we always love a good challenge right?! Have fun with this one😁Happy Friday😁 Finally weekend is here😉

[@soleil0812Elli]

Hi Devansh, Friday full body !!! I also waited for this session ! The finisher looks so demanding but also fun! This new Serie is really to get IRON muscles! Have fun and let's go! Have a great session and week-end! Elli

[@soleil0812Elli]

@@nikolinajosipovic4374 good morning Dear Nikolina, Friday that means again our favorite fullbody sessions and WEEK-END!!! What a hard week at work for me but Caroline's workouts helped me to relax. Enjoy this workout and your week-end! Elli

[@soleil0812Elli]

@@matthewalmond8274 Morning Matthew, I adore this new IRON series and of course the fullbody Friday session. I had a lot of work in the office this week so I couldn't read and write comments but Caroline's workouts help me to calm down! Enjoy your workout and week-end! Elli

[@aas401]

Anyone following this series, don't skip the optional Add-on Workout (see the video description). AMAZING and they're usually 25min or less you'll never feel the time doing it. I'm so in love with the iron series :

[@neschoonmaker]

yay!! My second time through Iron Series. I remember how hard the first full body workout was for me. This time, just not a problem! So geeked to be seeing and feeling improvement. I will do this series again before venturing into her others. But she's the trainer for me.

[@demaalhajri1880]

CG best coach ever !!!! I went to many gyms but I never find someone like Caroline 💖💖💖💖💖💖

[@natashastella6426]

Thank you so much for everything you do! I love the length of this series and the heavier weights :) Love working out with you!

[@matthewalmond8274]

Hi Natasha...hasn’t this been a been another brilliant series! I’m having fun too...I just love working out with Caroline...and all the lovely members of this community! Have a lovely weekend! Matthew

[@carriejag]

After only 3 workouts, I'm addicted! I couldn't wait to get in the gym and workout today! Thanks for reigniting that fire in me again CG!

[@Catherine_McGuinness]

Yesss my favourite day of the week! What a fantastic session. Doing the circuits allowed me to to be ready for each round because of the space between the diffrent sets. I am feeling so strong after that workout. Happy Friday everyone have a lovely day ❤ see you all on Sunday.

[@suzannemanne7309]

Dear Caroline, thank you soooooooo much for these Iron sessions. For me they are absolutely perfect, exercise, timing effort and variety wise. Not too long so that we can do them everyday. The best ones of all your series that I completed, even though if partly for some of them. I started beginning 2020 with Covid. I can't repeat how blessed we are with all your workouts and your professionnalisme. Thank you so much again. You are the very best!

[@Feetnt]

Caroline really challenged me today! Always so great.

[@carieyounginsurance]

17.5 kg- 38 pounds each 😱😱lord I just worked up to 20 pounds - this woman is amazing

[@elisalopomo6106]

What a session! I sweated, almost cried, but I made it through. I did the best I could! I'm really proud of myself! See you all on Sunday!

[@matthewalmond8274]

Well done, Elisa...you are right to feel proud! You have done brilliantly to push on through! Hope you have a lovely weekend! Matthew

[@elisalopomo6106]

@@matthewalmond8274 Hi Matthew, Thank you so much! It was a tough session but I'm really proud to have finished it without stopping! I also hope you have a great weekend 😊 See you next time!

[@matthewalmond8274]

@@elisalopomo6106 Well done!!

[@michaelabaer]

Just finished day 4! I’m almost 4 months postpartum and this program has been so awesome for me so far! I used to do these workouts all the time & couldn’t continue during pregnancy so it feels good to be back! Thank you for sharing this content on KZbin!!

[@KellyLS]

4th time through the Iron Series and this full body routine gets me every single time! The finisher had me huffing and puffing so hard I thought I might lose my breakfast 🤢 Feeling great now with another full body Friday ✅ Thanks Caroline! We miss you! Good luck everyone and good job!

[@IamSunRae]

Same!!! This is round 3 for me, and it is still a kicking my butt in the best way.

[@Featherpages]

First time doing the Iron series and totally committing to the process. Feeling the addiction start. Can’t believe I am looking FORWARD to doing these! Definitely love the countdown - doing as much as I can. I don’t even count reps anymore, it’s about stamina and doing MY VERY BEST!

[@336polly]

Who doesn’t love a solid full body workout on Friday? I’m excited and am ready to go!! 🤩

[@kylefreestyle]

Yes Yiying! ❤️ I'm always ready to rock a full body Friday session with the Girvanator squad! ❤️

[@matthewalmond8274]

Hi Yiying...yes I always love Friday full body and today’s is a great session! Hope you have lots of fun with your workout! Matthew

[@3201B9]

Been working out with Caroline for a year now and I've become stronger, leaner, and confident. I feel like I could compete in the olympics or something lol. Thank you and God bless you CG!

[@ginalonardo2396]

Iron Series has been perfect for me too going back to work after the summer off - love have done 3 of the EPIC's and loved them all now starting this series as my time frame has changed to do a workout and it will be in the morning .... I can not thank Caroline enough for sharing her workouts with all of us ... you are simply amazing!!! 😍

[@merinsarabiju7717]

OMG,this was the best workout..i did every single set and workout.usually i quit when i get tired .but today i just paused and continued after i catched my breathe..carolinee...i love you girl..

[@ThePartxX]

I love full body workouts! They always make me feel my very best and always make me sweat quite a lot! Let’s go! 🔥

[@matthewalmond8274]

Yes...Friday full body workout is always a highlight of the week! This one is certainly a sweaty one...good cardio work! Have a great workout! Matthew

[@rudolphpieters7918]

This is a great workout. I am doing a second round of Epics now. I am on Epic 1 and for this workout, I was able to lift heavier dumbbells than before. I used 30 pound dumbbells for the heavier ones and 25 pound dumbbells for the lighter ones. Carine I have been working your videos since before the Epics in May or June of 2020. So many of your workouts are fantabulous that I am thankful unto you for your past dedication to your followers.

[@mollyb7305]

I enjoy this format, its seems quicker and a bit easier doing the circuits instead of 3 rounds of the same exercise in a row! Definitely helpful for the lunges 🥵

[@mercymuteke2256]

oh my my, I am so very proud of myself, and I am feeling great today. So this time around, I tested if I could go heavier. For the first 4 exercises, I used 2x17kg dumbbells. 2x15kg dumbbells for the chest press and rear step lunges, 2x12.5kg dumbbells for the first round of push presses and dropped to 10kg dumbbells for the last two rounds and finisher. I feel so damn good. The gains, thanks to you Caroline, from last year to today, I have you to be grateful for and myself for showing up every day and pushing harder. 🏋‍👊💕

[@doitforyou2698]

Love full body Fridays!! I will say my heart skipped a beat when I saw "circuits" in the title LOL, but nothing Caroline hasn't prepared us for! I know my heart will be skipping along during this one, let's go at our own pace and have fun everyone!! UPDATE: Whew, that finisher was challenging for me! It became very "mind over body" at the end, and I even found myself getting a bit emotional when it was all said and done!! The power of moving your body will never cease to amaze you, if you let it and trust in your hard work. :) Hope everyone had a wonderful sweaty Friday!

[@matthewalmond8274]

Yes...I loved the circuit format too! Your words are so true...going at your own pace and having fun are what it’s all about! Have a lovely weekend! Matthew

[@liesamiller2282]

Thank you Caroline. I have been following for over a year and really have changed a lot. I have several friends who I have influenced to join as well. I imagine my senior years to be vibrant and full of life. Thank you for providing such a comprehensive, life changing program. You are really changing lives all over the world. Be proud! You are powerful in body, mind, spirit and leadership! Love from Calgary, Canada!

[@KombuchaLiz]

I've been doing your Epic series for a year now. I've did Epic I, II and III. I am loving this Iron series and will go back to do the final Epic series. I wanted to say that for the first time in 3 years I tried running yesterday's after the upper body workout. It didn't suck. I actually enjoyed it..I think the difference is from doing your programs. I love them and I love you. I don't love 1 leg hip thrust but ill still do them 😀❤️❤️❤️

[@AndreiDamian]

Same here, I might enjoy running after all.

[@brindham4403]

Wow that was Fabulous, loved it Caroline, enjoying pushing heavier weights doing it with proper technique and control and reinforcing quality ❤️❤️❤️finisher makers, used to dread it. Now Caroline has taught me to embrace it, I actually thoroughly enjoy doing it, used 30lbs and 17.5 lbs.❤️❤️❤️

[@TingleStormASMR]

I love how this flew by and felt so entertaining throughout 🔥 I also loved the longer rests in between circuits, they were so needed and allowing me to go heavier and give it my all

[@lorban3624]

I love that she has everything for different levels, no talking bs during work out just direct to the point so its not wasting my time since I'm a very busy person..the background music also is the best..long live CG! TYVM!

[@TheMrsBeagle]

I had to up my weights, and might need to again with shorter sets like these! ☺️ started epic 3 doing static lunges with 10lb, now looking at 30 lbs. Feels awesome!

[@jokintz1]

Had to do this on my sunday rest day - I think my body just knows today isn't normally a day to work out. Used 15kg and 10kg. By the third round I was breathing quite heavy and the finisher definitely finished me off!! My grip tends to get the better of me sometimes when I want to lift more - something to work on. Looking forward to another week of Iron!!

[@lindavandongen2916]

After having a really long break from working out (four months), this one is one of my favorites. I’m doing 3 full body workout a week now, to get stronger! Thank you Caroline!

[@jemirjemirp3267]

For anyone that can do the maker correctly kudos to you!!!! Mine was more like me flailing on the ground.

[@mariellaecheverria8344]

I love these 30 minutes workouts. It fits perfectly with my busy life and my motivation!! Thanks much

[@audreyb3690]

Loved all the epics, and now loving iron. I’m able to choose heavier weights and after all the epics before these seem a lot easier thanks to the muscles and stamina I’ve built.

[@tonym7702]

Full body Friday - one of my fave’s of the week ! Thank you so much for making this Iron series for us all Caroline, I’ve got the coffee bubbling & my Mat ready - Let’s GO! Have a great workout everyone 😁 💥

[@matthewalmond8274]

Morning Tony...enjoy your coffee and this fantastic Friday workout....and hope you have a lovely weekend afterwards! Matthew

[@kylefreestyle]

Let's go Tony! Swinging for the fences straight out the gates! 🤩🙌🏾 Kudos this man, he's a hardworker like all of us Girvanators! 💪🏾 🔥 Have fun with the best trainer on KZbin 😉

[@tonym7702]

@@matthewalmond8274 Morning Matthew, the beans are here and that was a blast !!! Have a fantastic Friday & weekend 😁

[@tonym7702]

@@kylefreestyle Kyle - good to be on another training program with you ! Not that we ever stopped, I’ve been following your Strava updates 💥 💥 I see the dedication brother 💪🏼👏😎 agreed on the best PT we have on KZbin by a country mile ☕️🍀

[@annereidy515]

It definitely is a favourite. Basic exercises but so effective which get the HR up. Fun here too but tough. Maker at the end tough as arms tired. Add on done too. Hope you enjoyed too. Have a great weekend 😊 enjoy the coffee😜

[@cindygagnieryoga]

I really enjoyed the stretch at the end. Thank you Caroline for this workout 🙏🤍

[@mariat6305]

Just discovered you a few days ago and now on Day 4 of the iron series! So good. Thank you Caroline.

[@BCVN2010]

Thank you for sharing! I found you through another app that, although got me started, I needed more variation. I am so thankful for the different muscles you helped me work today!

[@aurelieliot646]

This session was so brilliantly planned ! I love circuits and I’ve enjoyed this one, especially with the makers as a great finisher ! Thank you Caroline 💪🏼

[@judymitchell7198]

Just getting back to doing workouts after stomach surgery earlier in the year. Really enjoyed this workout, I couldn't do the Makers in the finisher, but I'm getting stronger and will do this workout again later in the year.

[@pamelascott6407]

That was a sweaty workout. 3 rounds of various exercises. A great finisher to end the week. Thank you

[@matthewalmond8274]

Hi Pamela...yes wasn’t that finisher such a great way to finish the week off! I loved the circuit format and the cardio aspect of this workout! Have a lovely weekend! Matthew

[@trishd.7346]

Pumped for fave FullBody Friday!Let's GO!😆👊 Actv Rest Day: Slept in, Walking and CGs The Crunch 15min. Ab workout. Day4 Smashed plus Deadbug Ab wo. Time flew. Demanding but felt strong finishing. Def. Sweaty and HR raised. My Bestie Makers as finisher was tough 😂. Oof. Powered through. Loved the longer stretch. Thanks Caroline! Awesome Sesh! ❤️ Happy Friday!

[@annereidy515]

Morning Trish hope you had fun with this. Was a tough little number which got the HR up. The body feels tired now but good. Maker at the end was tough and arms were tired. Well done today. Have a great weekend 🙂

[@matthewalmond8274]

Morning Trish...hope you’ve had a great workout! My weights were lighter than Caroline’s but by keeping the tempo high and found this was a great cardio session! My active rest day was a long, 30 km walk. I really enjoyed it! Have a lovely weekend! Matthew

[@trishd.7346]

@@annereidy515 Hi Anne. Thanks for the heads-up. Mentally prepped me for it. I agree it was tough and feels good after. Also struggled with Makers esp. lifting dbs to curl. Good thing breakfast is porridge and pesto egg on toast 😉. Have a great weekend! See you Sunday!😊

[@trishd.7346]

@@matthewalmond8274 Hi Matthew! Great workout! Enjoyed it a lot! Feels so strong after. Even did the Deadbug Ab add-on. Awesome walk 30km long. Saw the fb post and photos. Wouldn't mind walking that long with that nice scenery and good weather. Have a great weekend! See you Sunday! 😊

[@Mridulrajputt]

The best workouts of all time and cj's reaction always motivates us to finish this like she is saying 'yeah i know this is tough but we have to complete it' . Thanks! Caroline Mam ❤️

[@helencarter9511]

This looks great! It's 9pm here so I'll be doing this tomorrow.Full body workouts are my favorite. So far all the workouts in this Iron Series have been great! Thank you so much Caroline for all your hard work and amazing g workouts.Always exited to see a new workout posted.

[@matthewalmond8274]

Hi Helen...you’ll just love this one when you do it! And yes...Caroline’s dedication and commitment to us is just so superb! Have a lovely weekend!

[@SteveWhettingsteel]

That was brutal tonight, 32c here in Southampton, another comprehensive and well conceived session, thanks for taking the time to share with us, after just a week I can feel the strength coming back.

[@someonefemale4195]

Does anyone else leave the gym or workout area and feel like super powerful and strong?

[@sheilabelem7489]

Day 4 done. It was amazing, I enjoyed it to the full. Thanks once again Caroline! Love you

[@jennifer.anguiano]

Great workout! Finisher was a killer. Perfect ending.

[@lauracanna2201]

So far I have been enjoying everything single one of these workouts - Iron series. If it continues like this is going to be my absolute favourite series ever, even more than Heat! You are nailing it Caroline !!!! 💖💞💖💞💖💞💖💞

[@traceywalls7782]

Absolutely loved this… body’s still recovering from earlier ones but love that feeling. Xx

[@natogrant]

So glad I just did it!!! Lovelovelovelove!!!!

[@hellewindelv-lidzelius6998]

Please Caroline I love working out with you and I am really doing my best, but one thing I call for much more of from you if possible and you agree of course ismuch more focus on CORE BRACING during most of your wonderful workouts! With all the moving and lifting I just miss so much to be reminded on bracing my core for stability and lower back protection and balance and body alignment. Thanks so much. Love from Danmark ❤

[@sabrinasaponaro8626]

Caroline, this iron series Is wonderful. Thanks! Caroline for ever!!!!

[@LiveLikeLex]

To anyone who's reading this: You are strong. You are beautiful. You are powerful. Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do! I hope you have a fantastic day :))

[@jeanniedias1107]

Did this with my 7 year old AMAZING daughter named Caroline also! We love Caroline Girvan work outs!!

[@sensui7772]

Got up this morn, finished my coaching homework, and had extra time on my hands so I decided to get a workout in. Been missing the weights lately so i grabbed the dumbells and did a strength workout today. I've got soccer practice after school today so I'll still get my soccer training in its all g.... This workout was interesting. Objectively, i'd rate it beginner-intermedate level. I dropped down to 40lbs (last time i did weights i did 52.5) cuz its been a mintue, but thing was...i was kinda mentally checked out for the majprity of this workout--that's what made it hard. Was it the lack of preworkout/caffine? I've been doing less preworkout lately just to see what i'm made of naturally, but I gotta admit: that preworkout puts u in a certain "zone" mentally. I sipped a lil preworkout about a quater of the way thru, and I gotta admit, my focus came back. Or maybe it was all this school stuff on my mind taking me out the game. Tldr: my focus strangely wasn't all the way there, and it made the workout harder. But this workout is cool tho tbh

[@luisachavarria4864]

Day 4 done 🎉 Today I used 8lb and 5 lbs ❤January 9 2023. Day 4 done. Today I used 8, 10, and 15 lbs dumbbells 😊

[@luisachavarria4864]

April 18, 2024. Day 4 done. Today I used 15 and 10 lbs dumbbells ❤

[@kohnerconstruction62]

Newbie here, but excited to start. Y’all seem so friendly here :)) Haven’t worked out consistently in a long time, figured I’d stop watching & just do it.

[@opeyemisalau934]

You'll love it when you do. I wish you all the best.

[@Kirihere]

good luck!

[@salo2164]

You will love it! Good luck!🍀🔥

[@kohnerconstruction62]

Thank you so much for the encouragement. I did my first workout, and while feeling it 2 days later…., I love it and will continue:)))

[@Kirihere]

@@kohnerconstruction62 yayyy

[@Debbie3360]

At first when Caroline was giving the overview, I was oh my God, 9 exercises. But the transition from one exercise to the other was so nice & smooth. The time flew by. It was a brilliant workout & one I look forward to do again

[@PlaydohRobot]

Everybody gangsta till it's maker time

[@dani11384]

2024 Here we go, everything was great until the makers

[@Tanylene]

Your Iron Series ist just fantastic!!! Thank you very much !!!

[@lorraine3525]

full body was a real full body.

[@paolasanchez706]

Second round and it is still as amazing as first. This concrete full body is super enjoyable. Thanks Caroline. Wishing you back but also wishing you rest 😅

[@Nikkitheoneandonly]

Second time Iron. This time 6 kg for each exercise 🎉

[@thebravepalate]

Same❤ love bring challenged by this series

[@sineaddejager5980]

Really enjoying these! ❤ I had a major back op and I am finally strong enough to get into this. ❤️

[@flowerson991]

And here I am dying using my 4kg and 6kg dumbbells 😂

[@rashdahhameed9754]

My 1.5kg and kg dumbells😂

[@bendyboi0135]

7 weeks ago I started with 2/4 kg I'm now 6/8kg and can't see moving to her dumbells 🤣🤣🤣

[@rose2dimples]

Omg that was good! I used 12kg for most of the heavy stuff except rows and chest press I used 10kg. Push press was 7kg and makers 6kg. This woman's upper body strength is my body goals.. the fact my leg strength has improved dramatically since I started Caroline is amazing. Thank you for making these programs and keeping me fit and motivated.

[@rose2dimples]

4 months later, I've decided to use 14kg for this. 10kg for rows, 7kg push press and maker. I'm so glad I've moved to to 14kg seeing as I started with 6kg for lunges in 2020 in epic 1!! Injured will continue to hamper my upper body gains, but got to keep trying!

[@danielly_5235]

Day 04✔️💪🇧🇷

[@reginadoroty8666]

Uma BR! ❤ Fazendo hoje ✔️

[@user-fp3ws2cy3j]

If you only do one workout 3 days a week for the rest of your life this would be it! All bases covered even the stretch at the end is spot on!😊

[@am-w7186]

Another one done ✅

[@HeyScarlet]

Caroline thank you! I am on round two of this series, I have added a 20 cardio sequence after this and I am loving it! and then go back and do your cool down. Whooo!

[@aunnapoelman462]

First timer and I'm hooked! Totally breathless!

[@theresaperez2624]

My body is so sore from Days 1-3. Pushed through the soreness and checked day 4 off! Thanks CG!!

[@katemorton8475]

Thank for another amazing workout Caroline. I love you! 💜

[@brianwagner5008]

4 down. I am at the point where I can perform all excercises with good form and sometimes increasing weight. I did fuel already and will work my way though IRON. Caroline, you have and are changing my life. Thank you!!!!!🤘🏿🤘🏿🤘🏿🤘🏿

[@ruthgalvan7685]

I needed this deep stretch. I was so sore from day 1-3🥵. You truly are an expert and know what we need 👏🏼 thank u.

[@JuliCat1984]

I guess its time to get heavier weights! Thank you so much Caroline, you are making me stronger❤ 190 🔥