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April 15, 2022

Ready to combine muscle building movements with cardio elements to really make you work hard for 30 minutes!

For this workout you will simply need some dumbbells and your mat!

The dumbbells Content Creator is using for your reference are 2 x 15kg each and 2 x 10kg each.

The timer will be on for a majority of the workout 45 seconds of work with 15 seconds rest. However the staple, when it appears is for 30 seconds only, followed by 30 seconds rest!

There is a staple of squat to press and every time this appears We will be using the lighter dumbbells of 2 x 10kg.

15kg
BENT OVER ROW
BENT OVER ROW
STAPLE: SQUAT TO PRESS

15kg
HIGH SQUATS
HIGH SQUATS
STAPLE: SQUAT TO PRESS

15kg
CHEST PRESS
CHEST PRESS
STAPLE: SQUAT TO PRESS

15kg
STATIC LUNGE
SWITCH SIDE!
STAPLE: SQUAT TO PRESS

15kg
STATIC LUNGE
SWITCH SIDE!
STAPLE: SQUAT TO PRESS

10kg
SINGLE ARM SHOULDER PRESS
SWITCH SIDE!
STAPLE: SQUAT TO PRESS

10kg
SINGLE ARM SHOULDER PRESS
SWITCH SIDE!
STAPLE: SQUAT TO PRESS

15kg
LATERAL LUNGE
SWITCH SIDE!
STAPLE: SQUAT TO PRESS

15kg
LATERAL LUNGE
SWITCH SIDE!
STAPLE: SQUAT TO PRESS

FINISHER!
(30/30/30)

10kg

1/2 REP SQUATS
PUSH PRESS
SQUAT TO PRESS

The staple of SQUAT TO PRESS will put demand on every muscle in the body as well as your cardiovascular system!

Have fun and take a moment at the end to appreciate what you just did!

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: youtube.com/c/carolinegirvan/?sub_confirmation=1

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

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

Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: 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.

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