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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Useful Links

Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/ibq_LYl-mX4
20 Minute Stretch and Relax: https://youtu.be/y87vSUoIMGU

IRON Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: https://carolinegirvan.com/IRON-Series-Calendar.pdf
My Website: https://carolinegirvan.com
Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
Instagram: https://instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com

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

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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.