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IRON Series 30 Min Superset Arms, Abs and Core Workout | 20

The dumbbells I am using for your reference are 2 x 12.5kg and 2 x 8kg each! The timer will be on for superset format through with slightly different times per muscle group ie. Biceps, triceps and core etc 45/45/30 rest 2 x 12.5kg DIAMOND PRESS TRICEP PRESS 2 x 8kg SKULLCRUSHERS x2 DUMBBELLS SHOULDER CRUSHERS 1 x 12.5kg SKULLCRUSHERS x1 DUMBBELL OVERHEAD TRICEP EXTENSION 50/50/20 rest PLANK HIP TWIST HIPS UP & DOWN SINGLE ARM PLANK LADDER SWITCH ARM! SIDE PLANK LIFT HOLD (same side) SIDE PLANK LIFT (switch side) HOLD (same side) 55/55/10 LEG LOWER REVERSE CRUNCH ARC CRUNCH (CLOCKWISE) ANTI CLOCKWISE! TOE TAP TO EXTENSION SMALL TUCK TO EXTENSION 45/45/30 2 x 8kg PALMS UP HOLD! PALMS UP CURL! WIDE CURLS ALTERNATING! HAMMER CURL HOLD! HAMMER CURL! CROSS BODY CURL! ALTERNATING CURLS! FINISHER! 60/60 DEADSTOP TRICEP PUSH UPS x1 DUMBBELL CURL BURN OUT! Those bicep holds…. You can do it!!! Breathe…. Try to relax… and think happy thoughts! Simply take a quick pause when needed and resume! I literally felt the extra blood flow coming into the biceps! 😳 🔥 So much fun though!! And with the abs portion, as always, lower to where you feel comfortable. Please do not strain and ensure your lower back maintains able to push into the mat! This will be week 4 complete! ⭐️⭐️⭐️⭐️ The optional add on is below.. it’s a fun 30 minute workout that was actually really enjoyable after this week! It’s been a challenging afew days of workouts! But we’ll done to you!! I hope you are so proud of your dedication and be thankful every single day we can do this.. we are so fortunate to be able to move, build and respect our body. 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://youtube.com/c/carolinegirvan/... 5 Minute Warm Up:    • 5 Min Full Body Warm Up with Caroline...   (Always warm up before any workout) Today’s Optional Add-on Workout:    • 30 Min CONSTANT CARDIO Workout at Hom...   20 Minute Stretch and Relax:    • UNWIND 20 Min Full Body Stretch Routi...   IRON Series Playlist:    • IRON Series   IRON Series Calendar: https://carolinegirvan.com/IRON-Serie... My Website: https://carolinegirvan.com Caroline Girvan Community:   / carolinegirvan   Instagram:   / carolinegirvan   Business Enquiries Email: [email protected] Ab Workouts:    • Ab / Core Workouts   Cardio Workouts:    • Cardio   HIIT Workouts:    • HIIT Workouts   …………………………………………………………… 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.