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Compound movements all formatted in a way to keep intensity at a high level through a variety of exercises all targeting the same muscle groups… chest press & push ups, goblet squat followed by partial range variation! The finisher will combine many of the movements you have already performed within this workout, all combined in a flow sequence! Intensity, variety, repetition and load… combined to work you for the next 30 minutes! The dumbbells I am using for your reference are: 2 x 20kg (chest press, pullovers, static lunges & goblet squat) 2 x 15kg (Rear step lunges, bent over row, RDLs) 2 x 10kg (shoulder presses) The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween each set! 2 x 20kg CHEST PRESS CHEST PRESS PUSH UPS 2 x 20kg STATIC LUNGE SWITCH SIDE! 1 x 15kg REAR STEP FWD LEAN LUNGE SWITCH SIDE! 1 x 20kg PULLOVERS PULLOVERS 2 x 15kg BENT OVER ROW 1 x 20kg PAUSED GOBLET SQUAT PAUSED GOBLET SQUAT 1 1/2 REP GOBLET SQUAT 10kg SHOULDER PRESS SHOULDER PRESS PUSH PRESS 2 x 15kg RDL (SLOW ECCENTRIC) RDL (SLOW ECCENTRIC) 1 1/2 REP RDL FINISHER! 1 minute! ROW - RDL - SQUAT - PRESS - REAR LUNGE - SWITCH SIDE! I know you will love the format! 2 sets of an exercise, followed by a ‘complimentary’ exercise! And the final exercise… focus on the complex flow with perfect form! Push through and finish with tired muscles and a huge smile! Cx …………………………………………………………… Useful Links Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://www.youtube.com/c/carolinegirvan?sub_confirmation=1 5 Minute Warm Up: https://www.youtube.com/watch?v=c0VxUFHdYzs (Always warm up before any workout) Today’s Optional Add-on Workout: https://www.youtube.com/watch?v=Cvchap5oZSE 20 Minute Stretch and Relax: https://www.youtube.com/watch?v=y87vSUoIMGU IRON Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2 IRON Series Calendar: https://www.carolinegirvan.com//IRON-Series-Calendar.pdf My Website: https://carolinegirvan.com Caroline Girvan Community: https://www.facebook.com/unsupportedbrowser Instagram: https://www.facebook.com/unsupportedbrowser Business Enquiries Email: [email protected] Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7 Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k …………………………………………………………… 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.