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M20 2C21.6569 2 23 3.34315 23 5V7H21V19C21 20.6569 19.6569 22 18 22H4C2.34315 22 1 20.6569 1 19V17H17V19C17 19.5128 17.386 19.9355 17.8834 19.9933L18 20C18.5128 20 18.9355 19.614 18.9933 19.1166L19 19V4H6C5.48716 4 5.06449 4.38604 5.00673 4.88338L5 5V15H3V5C3 3.34315 4.34315 2 6 2H20Z

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Caroline Girvan

Tab 1

Day 1 in The IRON Series and we begin with a complete leg day workout involving some of the main dumbbell movements to recruit as much muscle as possible within each rep.

Being able to perform a movement through its full range of movement with control should be the aim. Of course we all have slightly different ways of performing the same movement including depth, foot position or range of movement available so it is important to always tweak to suit you such as toes pointed out slightly during squat if better or lower to knees and not beyond during RDLs.

Even during this workout, you could consider it as &lsquo;dynamic stretching&rsquo; as you are moving the joint through the range available.

And use it as practice! Every workout I do is a practice session! I am forever thinking during each rep&#8230; rather than moving the weight from A to B, think about lifting &lsquo;with&rsquo; the muscle too. Mind muscle connection can be powerful and hopefully we will see more research coming in future relating to the potential benefits of this in hypertrophy. 
If you think about a bent over row&#8230; rather than allowing yourself to draw elbows up to move the weight, actually think about the muscles in your back contracting to lift the weight. This can be applied to nearly all movement patterns. Overtime, you become even more susceptible to this coming more naturally when you lift.

Every workout I share is unedited. One take and it&rsquo;s my entire workout so you will see me struggle for sure! And hopefully be able to see also the focus.

I am constantly thinking as I lift and sometimes I may be thinking about one aspect when I then notice my foot isn&rsquo;t perfectly inline with thigh or I could improve my neck being inline with my spine&#8230;I am saying this to remind you the importance of focus, especially when lifting. And that we all are improving continuously!

Have fun lifting and use the next 6 weeks to improve even more!

The dumbbells I am using for your reference are 15kg each!

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!

SUITCASE SQUAT 
SUITCASE SQUAT

STATIC LUNGE 
SWITCH SIDE! 
SWITCH SIDE! 
SWITCH SIDE!

RDL 
RDL 
RDL

REAR STEP LUNGE 
SWITCH SIDE! 
SWITCH SIDE! 
SWITCH SIDE!

PAUSE AT BOTTOM GOBLET SQUAT 
PAUSE AT BOTTOM GOBLET SQUAT

LATERAL LUNGE 
SWITCH SIDE! 
SWITCH SIDE! 
SWITCH SIDE!

FINISHER:

30/30/30/60

1/2 REP GOBLET SQUAT 
FULL RANGE! 
1/2 REP! 
BODYWEIGHT FULL RANGE!

Let&rsquo;s lift, let&rsquo;s go!

Cx

Dumbbell Leg Day

Ready for some heavy lifting? Every part of your upper body will be under tension and load with a series of exercises to promote the growth of muscle.

This entire workout involves dumbbells&#8230; all you will need aside from dumbbells is a mat!

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!

The dumbbells I am using for your reference are 2 x 17.5kg, 2 x 10kg and 2 x 4kg. Below are the specific weights I am using for each exercise!

17.5kg 
CHEST PRESS 
CHEST PRESS 
CHEST PRESS

10kg 
FLYES 
FLYES 
FLYES

17.5kg 
RENEGADE ROW 
RENEGADE ROW 
RENEGADE ROW

17.5kg 
PULLOVER 
PULLOVER 
PULLOVER

10kg 
SHOULDER PRESS 
SHOULDER PRESS 
SHOULDER PRESS

4kg 
REAR DELT FLY 
LATERAL RAISE 
REAR DELT FLY 
LATERAL RAISE

Finisher:

10kg 
ALTERNATING FRONTAL RAISE 
FRONTAL RAISE X1 dumbbell

These workouts will highlight to many of us that we can infact consider increasing the weight we have previously used.

It is not often I increase my weight, and infact sometimes I will use lighter weights than I could do such as 15kg for lunges in day 1 or 10kg for the shoulder press whereas I could do heavier if seated etc but I find it helps if I provide what weights I am using in relation to each workout as the timer varies, therefore the rest. Other aspects that affect the weight include when in the workout do I do a certain exercise, what came before it and how many sets.

Though I do think many of you might end up considering upping your weight particularly in lower body workouts as we progress!

We will be hitting the arms specifically on day 5 even though the biceps and triceps were involved in this workout and also within day 3!

You should notice just how much demand is on the triceps on particular during the chest press and also shoulder press!

Day 2 Upper Body! Let&rsquo;s hit it!

Cx

Upper Body Workout

The glutes stabilise our hips and pelvis and are required to provide the correct alignment to the pelvis. Even balancing on one leg&#8230; and running which is always alternating single leg movements.

Providing support to the lower back, reducing knee and lower back pain plus the many benefits to training overall promote longevity in day to day activities and training.


Strengthening your glutes will have a lasting impact on reducing risk of injury whether you are running, walking or lifting.


In this 30 minute workout we will isolate, activate and engage the glute muscles focusing on hip extension and abduction.


For this workout, you will need some dumbbells, a barbell or even a kettlebell!


Aside from the weight, you will need a mat and a glute band.


I will also be using a small sofa that is quite rigid for hip thrusts and Bulgarian lunges. If you prefer, you can perform bridges on the mat and regular lunges with a forward leaning tilt!


The dumbbells I am using for your reference are 1 x 30kg primarily and 1x 15kg for the Bulgarian lunges!


The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!


ACTIVATION (60/30/60) 
ABDUCTION - BRIDGE - UPRIGHT ABDUCTION


30kg 
BANDED HIP THRUST (PAUSE AT TOP) 
BANDED HIP THRUST (PAUSE AT TOP)


30kg 
HIP THRUST (PAUSE AT TOP) 
HIP THRUST (PAUSE AT TOP)


30kg 
STAGGERED HIP THRUST 
SWITCH SIDE!


30kg 
SUMO DEADLIFT SQUAT (pause at bottom) 
SUMO DEADLIFT SQUAT (pause at bottom)


15kg 
BULGARIAN LUNGE 
SWITCH SIDE! 
SWITCH SIDE! 
SWITCH SIDE!


BODYWEIGHT X1 LEG HIP THRUST 
SWITCH SIDE! 
SWITCH SIDE! 
SWITCH SIDE!


FINISHER!


B/W BANDED HIP THRUST BURN OUT! 
30/30/30&#8230;


FULL RANGE! 
1/2 REPS! 
FULL RANGE! 
PULSES! 
FULL RANGE! 
HOLD! 
FULL RANGE!


You will notice I am less focused on just lifting the weight.. I am thinking constantly about how I am contracting my glutes in order to move.


The glute band should be utilised as best as you can&#8230; there is a lot of resistance so use it! At the top&#8230; bottom.. and during lifting and lowering! Constant tension when hip thrusting to get the most out of each rep!


Glutes definitely were isolated, activated and engaged throughout!


👊🏼🤩


Cx

Dumbbell Lower Body

A full body workout involving a circuit format&#8230;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

Dumbbell Circuits

Rows, presses and push ups&#8230; all help build the muscle in the biceps and triceps but we all love an arm specific workout! An ab &amp; core segment to make this a challenging yet very enjoyable muscle building session!

Try to think about each exercise as time to practice! Lifting with intent, the very best you can, will help ensure to maximise those gains!

2 sets per exercise for biceps then onto those triceps! We will be switching between the biceps and triceps for a majority of this workout as these muscles can tire quickly and we want to maximise the quality of each rep!

Please ensure you warm up your entire body prior to beginning, including the shoulders!

The dumbbells I am using for your reference are 2 x 12.5 kg for the triceps and 2 x 8 kg (mainly for the bicep curls).

The timer will be on for 60 seconds per exercise with 30 seconds rest in between!

8KG 
PALMS UP CURL 
PALMS UP CURL

12.5KG 
DIAMOND PRESS 
DIAMOND PRESS

DIPS (chair or bars) 
DIPS

8KG 
WIDE CURLS 
WIDE CURLS

12.5KG 
TRICEP PRESS 
TRICEP PRESS

12.5KG 
SKULLCRUSHERS (X1 or 2 dumbbells) 
SKULLCRUSHERS (X1 or 2 dumbbells)

8KG 
HAMMER CURLS 
HAMMER CURLS

ABS (60/30/60/30&#8230;)

STRAIGHT LEG REVERSE CRUNCH 
BENT LEG REVERSE CRUNCH 
LARGE ARC CRUNCH 
CRUNCH 
SMALL TUCK TO TOE TAP 
SMALL TUCK 
ALTERNATING TOE REACH 
HEEL REACHES 
ALTERNATING LEG LOWER 
LEG LOWERS 
PLANK SAW

FINISHER!

60/60

TRICEP PUSH UPS 
8KG ALTERNATING ROTATIONAL CURL!

This was in place of a weekly HIIT workout that I share however I will be still completing a HIIT or moderate intensity cardio workout at least once per week. There are many benefits to elevating the heart rate such as in a HIIT workout however performing such a workout only once a week allows me to mentally give it 100% , but also it does cause stress on body therefore I personally prefer once per week typically.

This week I completed the 500 rep cardio challenge that I will &lsquo;suggest&rsquo; as an add on. This is exactly that&#8230; a suggestion.

As with most of the add-ons I share post workout uploaded, I complete these when I feel like a burn out, or some bodyweight practise post a dumbbell workout. However I don&rsquo;t always complete the suggested add ons either due to time restraints or energy levels but still are selected as an add-on relative to the initial workout!

I hope you all enjoy this arm and abs workout as much as I did! The biceps are still feeling the pump!

Cx

Biceps, Triceps

This workout will combine many of those key movements that will, when performed safely and under appropriate and relative load &amp; tension will help promote the building of muscle in the lower body, primarily focusing towards the quads!

For this lower body workout, you will need some dumbbells, a chair of Bulgarian lunges and something to elevate the heels!

The dumbbells I am using for your reference are 2 x 20kg for the static closer stance lunges &amp; goblet squat and 2 x 12.5kg for the Bulgarian lunges and heel elevated squats.

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!

CLOSER STANCE LUNGE 
SWITCH SIDE! 
SWITCH SIDE! 
SWITCH SIDE!

HEEL ELEVATED SQUAT 
HEEL ELEVATED SQUAT 
HEEL ELEVATED SQUAT SLOW ECCENTRIC 
HEEL ELEVATED SQUAT SLOW ECCENTRIC

BULGARIAN LUNGE 
SWITCH SIDE! 
SLOW LOWER BULGARIAN LUNGE (switch) 
SWITCH SIDE!

CLOSE STANCE BULGARIAN LUNGE 
SWITCH SIDE! 
BODYWEIGHT (SWITCH SIDE) 
SWITCH SIDE!

GOBLET SQUAT 
GOBLET SQUAT

FINISHER!

BODYWEIGHT HEEL ELEVATED SQUATS

FULL RANGE! 
HOLD! 
FULL RANGE!

As with every movement, you can tweak and perform as you prefer. This applies to the depth to which you lower during squats or lunges for example.

Also where you hold the dumbbells either high rack or down by your sides. Or on your back if using barbells!

You may prefer toes slightly facing outwards more or less than me also. And of course depth. It is important always to lower into the squat or lunge with care. Your potential full range of depth at that moment maybe different from someone else. Be aware of this and don&rsquo;t overreach.

Have a great workout&#8230; I think you&rsquo;ll Iove this one!🤩 

Cx

Fundamental movements to provide stimuli for muscular hypertrophy, this workout will target the entire shoulder and triceps!

A well rounded workout to include tension, muscular damage and metabolic stress so rest is very important. It is important to allow these muscle groups time to recover in order to grow.

Quality over quantity is as always the focus which lends itself to a moderate pace with time available to lift with proper intent and control.

All you will need for this workout are dumbbells and your mat!

The dumbbells I am using for your reference is 2 x 12.5kg each and 8kg each.

I am using a chair just for the presses at the beginning but it&rsquo;s not necessary as you can simply stand!

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween each set!

SHOULDER PRESS

ARNOLD PRESS

FACEPULLS

ALTERNATING LATERAL RAISES

UPRIGHT ROWS

TATE PRESS

SKULLCRUSHERS

SHOULDER CRUSHERS

OVERHEAD EXTENSION

FINISHER:

60/60

LATERAL RAISE 
PARTIALS!

Many benefits come from hypertrophy training including performance and physiological however when we love the process, embrace the challenge and get excited when we celebrate those small wins, the psychological benefits are what are paramount for consistency! This type of training brings me so much contentment and fun so thank you for joining me!

Cx

Dumbbells

30 minutes involving resistance to specifically the glute and hamstring muscles through hip extension and hip hinge movement patterns.

The abductors, core and quads will all be working alongside the glutes and hamstrings to move through the pattern with control and aiming for that mind to the muscle connection.

Think about how you are doing the movement throughout&#8230;can you improve the next rep even more?

During RDLs, can you &lsquo;exaggerate&rsquo; the chest even more?

Hips up and back more?

Dumbbells even closer to body?

Do you feel like pausing slightly longer at bottom allows you to feel this in the hamstrings more?

With hip thrusts and whilst wearing a band, our minds can wonder but try to bring it back to focus on that glute band&#8230; pushing against it every second of the hip thrust!

For this workout, you will need some dumbbells, a barbell or even a kettlebell!

Aside from the weight, you will need your mat and a glute band.

I will also be using a small sofa that is quite rigid for hip thrusts. If you prefer, you can perform bridges on the mat.

The dumbbells I am using for your reference are 1 x 30kg and 2 x 17.5kg ok each.

The timer will be on for a majority of the workout 60 seconds of work with 30 seconds rest however towards the end some unilateral movements will involve no specific rest, rather switching to opposite side!

RDL 
RDL

BANDED HIP THRUST - SLOW 
PAUSED AT TOP HIP THRUSTS 
1 1/2 REP HIP THRUSTS

HAMSTRING HIP THRUST 
HAMSTRING HIP THRUST

STAGGERED RDL 
SWITCH SIDE! 
SWITCH SIDE! 
SWITCH SIDE!

LUNGE TO STAGGERED RDL 
SWITCH SIDE! 
SWITCH SIDE! 
SWITCH SIDE!

SINGLE LEG HAMSTRING LIFT 
SWITCH SIDE! 
SWITCH SIDE! 
SWITCH SIDE!

FINISHER!

WEIGHTED HAMSTRING THRUST!

I hope you have as much of an awesome session as I did! My hamstrings were very fatigued after this!!

Cx

Hip Thrusts / RDL

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 I am 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 I will be using my 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

Dumbbell Cardio Workout

Pull day let&rsquo;s do it!

Packed with rows and curls to put load on the back and biceps! Slow, precise and controlled is the objective!

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!

The dumbbells I am using for your reference are 1 x 20kg for the back movements then 2 x 8kg for the biceps!

SINGLE ARM ROW 
SWITCH SIDE! 
SWITCH SIDE! 
SWITCH SIDE!

PULLOVERS 
PULLOVERS

SINGLE ARM SUPINE ROW 
SWITCH SIDE! 
SWITCH SIDE! 
SWITCH SIDE!

PULLOVERS 
PULLOVERS

HAMMER CURL FULL - HOLD - FULL 
FULL RANGE HAMMER CURL

X BODY CURL FULL - HOLD - FULL 
FULL RANGE X BODY CURL

WIDE CURL FULL - HOLD - FULL 
FULL RANGE WIDE CURL

FINISHER!

60 seconds 
SUPINE ROW (8kg dumbbells)

21s PALM UP CURLS

Tweak the movements to suit you in regards to angle of tilt forward in rows to what feels most comfortable for you.

We all will perform movements slightly different and it is important that you are comfortable and not straining in order to be able to lift safely.

This is an intense back and bicep session!! You&rsquo;ll love it!

Cx

Rows, Curls

A straight forward but seriously intense leg day session to build strength and muscle in the hamstrings, quads, glutes with some calf isolation in there too!

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween each set!

For this workout you will need some dumbbells, your mat and a yoga block/stepper to elevate the front foot during lunges.

The dumbbells I am using for your reference are 2 x 15kg dumbbells. I will also use 1 x 20kg dumbbell for the paused goblet squats at the beginning of the workout!

PAUSED GOBLET SQUAT 
PAUSED GOBLET SQUAT

FRONT FOOT ELEVATED LUNGE 
SWITCH SIDE!

PAUSED LUNGE 
SWITCH SIDE!

REAR STEP LUNGE x2 DUMBBELLS 
SWITCH SIDE!

REAR STEP TO FORWARD LEAN LUNGE 
SWITCH SIDE!

REAR STEP TO X1 LUNGE 
SWITCH SIDE!

STEP INTO CURTSEY LUNGE 
SWITCH SIDE!

STATIC CURTSEY LUNGE 
SWITCH SIDE!

CALVES DYNAMIC &amp; ISOMETRIC COMBO 
30/30/30&#8230; 
SLOW FULL RANGE! 
HOLD! 
FULL RANGE! 
HEELS CLOSER! 
HOLD! 
FULL RANGE! 
FEET PARALLEL FULL RANGE!

FINISHER!

30/30&#8230;

BODYWEIGHT LUNGE SEQUENCE!


SLOW REPS! 
HOLD! 
FULL RANGE! 
SWITCH SLOW REPS! 
HOLD! 
FULL RANGE! 
SWITCH FORWARD LEAN! 
SLOW REPS! 
FORWARD LEAN! 
SLOW REPS!

This is some finisher!😳 But it is bodyweight and will take your legs to failure!

Monday mega leg day!! Let&rsquo;s go!

Cx

Calves Included

The entire pectoral muscles, triceps, frontal delts and core will be targeted today!

I love a chest day for so many reasons!

I normally follow with more tricep specific work to really finish the arms!

This workout, I perform the chest press on the floor which I absolutely love!

If you have a bench, absolutely you can perform any of these movements on a raised bench as apposed to the floor.

If you are relatively new to training, floor chest press &amp; flyes can be a great idea as the floor can work at a &lsquo;safety bar&rsquo;.

If you do progress to a bench, take a little time to gauge the new range of movement available and lower with control into the descent.

We will primarily be using dumbbells throughout this session, however towards the end we will incorporate some bodyweight resistance just to finish off those chest and tricep muscles!

Most of the exercises will be performed for 3 sets in total!

The dumbbells I am using for your reference are 2 x 17.5kg for the chest press, with the remainder of the workout using 2 x 10kg each!

The timer will be on 60 seconds of work per exercise with 30 seconds rest inbetween each set!

17.5kg 
CHEST PRESS

10kg 
DIAMOND PRESS

FLYES

TRICEP PRESS

SKULLCRUSHERS x 1 DUMBBELL

DIPS (on bars or chair)

FINISHER!

45/15

WIDE PUSH UPS* 
REGULAR PUSH UPS* 
TRICEP PUSH UPS

 &bull; OPTIONAL to use push up bars. These are a great option to add to your home training equipment. Often these are more comfortable on the wrists for many people. Also you are elevated so greater range of movement is also available!

This is aimed at the pectoral muscles and triceps however every muscle in the upper body will be challenged also, even including the biceps!

But it will be the entire chest, the front deals and arms that will be feeling the load!

There is something about chest press that I love! I feel so strong! Even though I&rsquo;m literally shaking to push that last rep!

You&rsquo;ll love it!!

Cx

Chest and Triceps Workout

30 minutes all aimed at building muscle within the posterior chain! The posterior chain is basically all of the muscles within the posterior of the body including the hamstrings &amp; glutes, erector spinae muscles, trapezius muscles at the upper back and those rear deltoids of the shoulder joint. That said, those biceps and quads will be involved during the rows and sumo squats! There is always cross over so even if we are performing rows, the mid and upper back, lats, rear delt, core and even lower body for stability are challenged too!

The dumbbells I am using for your reference are 2 x 17.5kg for the back exercises and RDLs, and using 1 x 30kg for the hip thrusts and sumo squats!

In this demanding workout, the timer will be on 60 seconds of work per exercise with 30 seconds rest inbetween each set!

RENEGADE ROW 
ROTATIONAL ROW 
SWITCH SIDE! 
DEADSTOP ROW 
SWITCH SIDE!

RDL (SLOW ECCENTRIC) 
RDL (PAUSE AT BOTTOM) 
STAGGERED RDL (SLOW ECCENTRIC) 
SWITCH SIDE! 
STAGGERED RDL (1 1/2 REP) 
SWITCH SIDE!

SUMO DEADLIFT SQUAT (slow eccentric) 
SUMO DEADLIFT SQUAT (pause at bottom)

HIP THRUST (SLOW) 
HIP THRUST (PAUSE AT TOP) 
HIP THRUST (PULSE AT TOP) 
HIP THRUST (NO BAND)

FINISHER!

30/30/30/30

SUMO SQUAT 
1/2 REPS! 
FULL RANGE BODYWEIGHT ONLY! 
1/2 REPS!

This was an amazing workout! Honestly I&rsquo;ve part of my posterior chain was challenged and I finished feeling incredible.

I hope you feel just as incredible after as I do!

Cx

Posterior Chain Workout

A solid full body workout involving much focus on unilateral movements to increase your awareness of how each side performs, feels and puts a lot of demand on the core throughout!

For this workout you need some dumbbells, your mat, a chair/bench for Bulgarian lunges and a yoga block for the single arm Renegade Rows (though it isn&rsquo;t necessary to use this during this exercise I find it more comfortable on my wrists and also increased the range of movement available) and the finisher of Uneven Push ups!

The dumbbells I am using for your reference are 2 x 15kg each and 2 x 10kg.

I use both of the 15kg dumbbells for nearly all of the workout however I only use 1 x of the 10kg dumbbell and this is for the single arm Arnold Presses. I did have both handy incase I needed to drop the weight as the rest period is shorter!

The timer will be on for 60 seconds per exercise with 20 seconds rest inbetween each set!

ALTERNATING CHEST PRESS 
ALTERNATING CHEST PRESS

STATIC LUNGE 
SWITCH SIDE!

ALTERNATING REAR STEP LUNGES 
ALTERNATING REAR STEP LUNGES

SINGLE ARM RENEGADE ROW 
SWITCH SIDE! 
ALTERNATING RENEGADE ROW

BULGARIAN LUNGE (dumbbell same side) 
SWITCH SIDE!

FORWARD LEAN W/ PAUSE AT BOTTOM 
SWITCH SIDE!

SINGLE SIDE ARNOLD PRESS 
SWITCH SIDE!

CLEAN TO SINGLE SIDE ARNOLD PRESS 
SWITCH SIDE!

SQUAT TO LUNGE (one side) 
SWITCH SIDE!

BODYWEIGHT SQUAT TO LUNGE 
SWITCH SIDE!

FINISHER!

30/30/20 rest/30/30

1/2 REP BULGARIAN LUNGES! 
SWITCH SIDE!

UNEVEN PUSH UPS 
SWITCH SIDE!

This is tough!! Though definitely something nice about focusing on one side&#8230; knowing we get a good rest between sides!

Aim for the approximate same pace and reps per side and use that core to provide much needed support and stability throughout!

Full body Fridays&#8230; here comes the fun!!

Cx

Unilateral Training

A shoulder workout involving pressing, lifting, lowering, partials and flyes! Hitting all angles of the shoulders through slow and controlled reps, aiming to not neglect the part where most of demand on muscle happens&#8230; the lowering phase!

All you will need for this workout are some dumbbells!

I use a chair to sit during the shoulder press at the beginning but this is not needed!

The dumbbells I am using for your reference are 2 x 12.5kg and 2 x 4kg each!

The timer will be on for 60 seconds of work with 30 seconds rest inbetween each exercise.

12.5kg 
SHOULDER PRESS 
SHOULDER PRESS 
SHOULDER PRESS

12.5kg 
FRONTAL RAISE 
FRONTAL RAISE

4kg 
REAR DELT FLY (one side) 
SWITCH SIDE! 
SWITCH SIDE! 
SWITCH SIDE!

LATERAL RAISE 
LATERAL RAISE

HAMMER FRONTAL RAISE 
HAMMER FRONTAL RAISE

REAR DELT PARTIAL RAISES 
REAR DELT PARTIAL RAISES

LATERAL PARTIALS 
LATERAL PARTIALS

ARC RAISE 
ARC RAISE

FINISHER!

60 seconds

X1 REP LATERAL-FRONTAL-CLEAN TO PRESS

Think of this finisher as bringing you to TECHNICAL failure, where your next rep won&rsquo;t be performed properly with control and focus.

Stop and pause when you are feeling your technique is not where it should be. We could always perform another rep but it won&rsquo;t be where you want it!

My shoulders were absolutely on FIRE today!

The suggested add on was to be a HIIT using lighter dumbbells but I changed it to bodyweight only!🔥😆

Delts&#8230;. Done!!

Have a great session!!

Cx

Compound & Isolation

Hamstrings it is!

A combination of hip flexion and extension to put load on our hamstrings using dumbbells.

Although structured time for work and rest, the timer is only a guide. Never any need to feel rushed into position or to perform that first rep. The slower the better today. A lot of time under tension and this will really require you to be &lsquo;present&rsquo; with each lift.

Here are just some simple cues to think about during the Romanian Deadlifts that I find useful:

 &bull; knees &lsquo;soft&rsquo; throughout 
 &bull; No need to lower weight past knees 
 &bull; Neutral spine (slight arch to back is fine!) 
 &bull; Braced core 
 &bull; Don&rsquo;t hold breath 
 &bull; Neck elongated and inline with spine as best you can 
 &bull; Weight close to body the entire time 
 &bull; Ease into those first few reps in particular 
 &bull; During isometrics at bottom if a slight pause, think about hips up and back even more, open chest even more and try to relax breath!

The dumbbells I am using for your reference are 2 x 17.5kg each. I will also be using 1 x 30kg for the Hamstring thrusts and 1 x 12.5kg for the balancing staggered RDL.

Aside from dumbbells, you will need a chair or bench for Hamstring thrusts!

Every set will be different so technically no repeat! However of course if movement is on one side such as Staggered RDLs, the next set will be the opposite side!

The timer will be on for the workout 60 seconds per exercise with 30 seconds rest inbetween each set!

15kg 
SLOW ECCENTRIC RDL 
PAUSED RDL 
NORMAL TEMPO RDL

SLOW ECCENTRIC STAGGERED RDL 
SWITCH SIDE! 
1 1/2 REP STAGGERED RDL 
SWITCH SIDE!

STAG RDL TO LUNGE 
SWITCH SIDE!

12.5kg 
BALANCE RDL 
SWITCH SIDE!

HAMSTRING THRUST &lsquo;SLOW&rsquo; 
HOLD! 
FULL RANGE - HOLD - FULL RANGE 20/20/20

X1 LEG HAMSTRING THRUST 
SWITCH SIDE!

FULL RANGE - HOLD - FULL RANGE 30/15/15 
SWITCH SIDE!

FINISHER!

17.5kg 
RDL x2 DUMBBELLS 
RDL x 1 DUMBBELL!

By the time the finisher came, my hams were pretty tired so I would ensure to take it slow and ensure each rep is as good as the very first set in this workout!

How could you not feel ready to take on the rest of your week with positivity after a Monday session like this!!?🤩

Cx

Hip Extension & Flexion

A complete upper body muscle building workout in 30 minutes! And this is far from rising through the reps&#8230; the slower the better. Rep ranges will be anywhere between 8-15 approximately per set depending on the weight you are using and also how you like to train.

Shoulders, back and chest are the muscle groups under load with the triceps also challenged throughout today!

The dumbbells I am using for your reference are 2 x 20kg, 2 x 10kg and 2 x 4kg.

Aside from dumbbells you will need your mat and for dips either a chair or dip bars!

Alternatively for the dips, you can change it up! Here are some alternatives for the dips if you prefer a different way of hitting those triceps!

TRICEP PUSH UPS

TRICEP PRESS

SKULLCRUSHERS

Absolutely change as you prefer! Simply select an exercise and perform that as YOUR staple every time you see me doing the my staple of dips on the bars!

The timer will be on primarily for 60 seconds, with always 30 seconds rest inbetween each set!

However the staple will be performed for only 30 seconds each time it pops up!

20kg 
CHEST PRESS 
CHEST PRESS

STAPLE: DIPS (CHAIR OR BARS)

20kg 
PULLOVERS 
PULLOVERS

STAPLE: DIPS (CHAIR OR BARS)

1 x 20kg 
DIAMOND PRESS 
DIAMOND PRESS

STAPLE: DIPS (CHAIR OR BARS)

20kg 
LANDMINE ROW (BRIEF PAUSE AT TOP) 
LANDMINE ROW (BRIEF PAUSE AT TOP)

STAPLE: DIPS (CHAIR OR BARS)

10kg 
ARNOLD PRESS 
ARNOLD PRESS

STAPLE: DIPS (CHAIR OR BARS)

4kg 
LATERAL TO FRONTAL ARCS 
LATERAL TO FRONTAL ARCS

STAPLE: DIPS (CHAIR OR BARS)

4kg 
PARTIAL REAR DELT FLYES 
PARTIAL REAR DELT FLYES

STAPLE: DIPS (CHAIR OR BARS)

FINISHER!

1 minute

AROUND THE WORLD!

This finisher is SLOW&#8230; but will become increasingly challenging to control particularly the eccentric phase, the lowering.

Please take your time, especially if new to this movement. NO JERKING or SHARP movement and the smoother the better.

Enjoy the feeling of your strength doing the work here&#8230; it&rsquo;s going to be demanding!

Cx

Complete Upper Body

A 30 minute glute workout hitting the entire glutes using different movement patterns, weight for resistance and supersets for heightened intensity!

The timer will be on for 45 seconds per exercise within the superset so 90 seconds in total then 30 seconds rest inbetween!

The dumbbells I am using for your reference are 1 x 30kg (hip thrusts &amp; sumo squat deadlifts) and 2 x 15kg dumbbells for lunges!

For this workout you will ultimately need a weight such as dumbbells, kettlebells or barbell. You will also need your mat and a glute band!

I am using a chair for hip thrusts, although alternatively you can perform bridges on the mat!

I am also using a yoga block to elevate my front foot during lunges though again, this is not necessary as you can simply perform the lunges with both feet on the floor!

90 seconds 
WARM UP WALKS!

45/45/30 rest

30kg 
SUMO SQUAT DEADLIFT 
BODYWEIGHT 1/2 REPS

30kg 
BANDED HIP THRUST &lsquo;SLOW&rsquo; 
HOLD!

30kg 
HIP THRUST PULSES! 
FULL RANGE!

15kg 
ELEVATED LUNGE x2 DUMBBELLS 
BODYWEIGHT FWD LEAN HAND TAP!

15kg 
X1 DUMBBELL REAR STEP LUNGE 
BODYWEIGHT ONLY!

BAND ONLY HIP THRUST 
HOLD (THRUST EVERY 15 SECONDS)

X1 LEG HIP THRUST PULSES! 
FULL RANGE (same leg)

FINISHER!

LATERAL WALK (60) 
SQUATS (60) 
ONE SIDE ABDUCTION (15) 
SWITCH SIDE! 
FASTER WALK!

What a finisher!! Your glutes will love this one! 🔥 

Cx

Supersets 

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&#8230; chest press &amp; 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&#8230; 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 &amp; 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 &lsquo;complimentary&rsquo; exercise!

And the final exercise&#8230; focus on the complex flow with perfect form! Push through and finish with tired muscles and a huge smile!

Cx

Muscle Building

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 &amp; 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&#8230;. You can do it!!! Breathe&#8230;. Try to relax&#8230; 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&rsquo;s a fun 30 minute workout that was actually really enjoyable after this week! It&rsquo;s been a challenging afew days of workouts! But we&rsquo;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

Superset Arms, Abs and Core

Here we go! It&rsquo;s Leg day!

A combination of added resistance and some bodyweight to help build muscle and strength in the lower body!

The timer will be on for most of the workout 60 seconds per exercise!

Even within each superset, the timer will be 60 seconds per exercise! We will then have 30 seconds rest inbetween each superset!

2 x 15kg 
HEEL ELEVATED SQUATS 
HEEL ELEVATED SQUATS 
HEEL ELEVATED SQUATS

STATIC LUNGE 
SLOW STEP UP (same foot forward)

STATIC LUNGE (switch side) 
SLOW STEP UP (same foot forward)

REAR STEP LUNGE (switch side) 
SLOW STEP UP (same foot forward)

REAR STEP LUNGE (switch side) 
SLOW STEP UP (same foot forward)

1 x 15kg 
LATERAL LUNGE 
SIDE STEPUPS (same foot forward)

LATERAL LUNGE (switch side) 
SIDE STEP UP (same foot forward)

FORWARD LEAN LUNGE 
LEAN FWD STEP UP (same foot forward)

FORWARD LEAN LUNGE (switch) 
LEAN FWD STEP UP (same foot forward)

SINGLE LEG CALF RAISE 
HOLD! 
FULL RANGE! 
SWITCH SIDE FULL RANGE! 
HOLD! 
FULL RANGE! 
SWITCH SIDE BODYWEIGHT ONLY! 
SWITCH SIDE!

FINISHER!

30/30/60

HEEL ELEVATED SQUATS x2 DUMBBELLS 
X1 DUMBBELL! 
BODYWEIGHT ONLY!

Be sure to cool down after this workout as the slow drill of step ups might lead to stiffness, particularly in the glutes if you are really zoning in on the slowing down of that lowering portion of the step up!

This is a complete leg day that I absolutely loved both during and after!

Cx

Leg Day - Stepups

No frills. Straight to the point! Although back and chest, the arms, shoulders and core are challenged! Push and pull movements in different planes, some unilateral and others bodyweight towards the end&#8230; let&rsquo;s build some upper body muscle!

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween each set.

All you will need for this workout is your mat and some dumbbells!

I am using a chair for the Bent Over Rows, however this is completely optimal as you can perform the rows with non working hand on that thigh as I normally do!

Another option is to place non working hand on a stable chair/bench and keep both feet on the floor!

The dumbbells I am using for your reference are 2 x 20kg. I also use 2 x 10kg dumbbells for the flyes and the finisher!

2 x 20kg 
CHEST PRESS 
CHEST PRESS

2 x 10kg 
FLYES 
FLYES 
FLYES

1 x 20kg 
SINGLE ARM ROW 
SWITCH SIDE! 
SWITCH SIDE! 
SWITCH SIDE!

1 x 20kg 
PULLOVERS 
PULLOVERS 
PULLOVERS

1 x 20kg 
MOMENTUM ROW 
SWITCH SIDE! 
SWITCH SIDE! 
SWITCH SIDE!

PUSH UPS

2 x 10kg 
SUPINE DOUBLE ROW

PUSH UPS

2 x 10kg 
SUPINE DOUBLE ROW

FINISHER!

60 seconds

ALTERNATE RENEGADE ROW TO PUSH UP!

Pushing, pulling and flyes! This is a demanding session on the entire upper body!

My favourite parts are the single arm rows! Take all the time you like to lower&#8230; even stretch the back muscles by dropping that bit lower in the row!

Have a great workout everyone!👊🏼🤩

Cx

Chest and Back Workout

Supersets today!! I hope you are ready to set your hamstrings and glutes alight! Primarily compound movements with some bodyweight towards the end, we will place demand on the hamstrings, glutes and core throughout to warrant the body to build muscle in the lower body.

Supersets, so no specific rest inbetween each set but as always, take those extra seconds to ensure you feel safe, stable and proper alignment before you lift/lower.

The dumbbells I am using for your reference is 1 x 30kg dumbbell.

I also use 2 x 15kg dumbbells for the RDLs.

Aside from your weights, you will need a mat and a chair for hip thrusts. I also use a glute band (fabric with high resistance) placed just above my knees!

The timer will be on for 45 seconds per exercise with the superset with then 30 seconds rest inbetween each superset!

X3 
30kg 
RDL (SLOW ECCENTRIC) 
SUMO DEADLIFT (SLOW ECCENTRIC)

X3 
SLOW BANDED HIP THRUST 
FASTER PACE!

X3 
SLOW HIP THRUST 
HAMSTRING THRUST

X3 
GLUTE BRIDGE 
HAMSTRING BRIDGE

BODYWEIGHT SINGLE LEG BRIDGE 
SAME LEG HAMSTRING BRIDGE!

SINGLE LEG BRIDGE (switch side) 
SAME LEG HAMSTRING BRIDGE!

FINISHER!

BANDED BRIDGES COMBO!

Although a glute and hamstring workout, the entire posture chain is worked including the entire back (including those lats) during those RDLs!

We finish with something just to increase the intensity and leave you feeling finished!!

Cx

Superset Glutes and Hamstrings

Circuits, sweat, serious intensity&#8230; let&rsquo;s go!

We simply have 5 supersets in the circuit and we simply perform this for 3 rounds!

This might actually be the quickest in regards time passing! Within no time we reach the last round of circuit!

The timer will be on for each superset for 90 seconds in total, with 60 seconds being the first exercise, followed straight away with 30 seconds of a &lsquo;complimentary&rsquo; exercise!

With this workout, you can absolutely use heavier dumbbells for the first exercise within the superset then drop weight for the 30 seconds exercise so for example squats you could pick a heavier weight, then drop weight for the squat to press!

It&rsquo;s completely up to you! I used the same dumbbells throughout and it was very demanding!

All you will need for this workout is your mat and dumbbells! The dumbbells I am using for your reference are 2 x 10kg each!

HIGH SQUATS 
SQUAT TO PRESS

BENT OVER ROWMAKER!

RDLs 
RDL TO HIGH SQUAT

SHOULDER PRESS 
CLEAN TO PRESS

FORWARD STEP ALTERNATING LUNGES 
REAR STEP ALTERNATING LUNGES

FINISHER!

30/30&#8230;.

ABS MINI CIRCUIT!

TOE REACH 
LEG LOWER 
TOE REACH TO LEG LOWER 
TOE REACH 
LEG LOWER 
TOE REACH TO LEG LOWER

Absolutely LOVED today!! My entire body was alive!!

Smash it!👊🏼🤩

Cx

Full Body Circuits

Supersets&#8230; and a staple! You are guaranteed a solid, all round delt workout within 30 minutes with the focus on slow and controlled movements&#8230; no rushing the movements and no jarring of lifts!

All you will need for this workout are your dumbbells!

The dumbbells I am using for your reference are 2 x 10kg for the staple and everything else will be 2 x 4kg!

I will be sitting during the Arnold Presses only however you can absolutely stand!

The timer will be on for a majority of the movements 45 seconds of work, followed immediately with another movement 45 seconds of work&#8230; so supersets!

We will simply perform each superset for 2 sets in total before 30 seconds rest before moving to the staple which is Arnold Press.

STAPLE 60 seconds 
ARNOLD PRESS

4kg 
REAR DELT FLYES 
HAMMER RAISE

REAR DELT FLYES 
HAMMER RAISE

STAPLE 60 seconds 
ARNOLD PRESS

90&deg; BEND AT ELBOW LATERAL RAISE 
ALTERNATING!

90&deg; BEND AT ELBOW LATERAL RAISE 
ALTERNATING!

STAPLE 60 seconds 
ARNOLD PRESS

REAR DELT ROW 
UPRIGHT ROW

REAR DELT ROW 
UPRIGHT ROW

STAPLE 60 seconds 
ARNOLD PRESS

ARC FRONTAL RAISE 
ALTERNATING!

STAPLE 60 seconds 
ARNOLD PRESS

LATERAL RAISES 
PARTIAL LATERAL RAISES!

STAPLE 60 seconds 
ARNOLD PRESS

FINISHER!

30/30/30

&lsquo;PARTIAL&rsquo; REAR DELT FLYS 
PARTIAL LATERAL RAISES 
PARTIAL SHOULDER PRESS!

I always look forward to a shoulder session, however when I am in the workout, I always think I&rsquo;d prefer leg day!&#55357;&#56838;

I absolutely love using lighter weights towards the end and aiming for that drawn out eccentric pause of movements as best I can!

This finisher completely finished my shoulders and what a session!!

Have a great workout everyone!👊🏼🤩

Cx

Superset Dumbbell Shoulder

Ready for tension to be applied on the quads, hamstrings and glutes? Leg day let&rsquo;s get ready!

Goal: Perform every single rep with the best range of movement you can without losing alignment. The slower and deeper the better!

The timer will be on for 60 seconds per exercise within the circuit and 30 seconds rest inbetween each exercise!

We simply perform the circuit for 3 rounds in total!

The dumbbells I am using for your reference are 1 x 30kg for the Sumo Deadlift Squats and 2 x 15kg dumbbells for everything else!

ROUND 1

SUMO DEADLIFT SQUAT

LUNGE HOLD (rise on beep every 10 seconds)

SWITCH SIDE!

ALTERNATING REAR LUNGE

RDL

STEP UP (one side)

SWITCH SIDE!

ROUND 2!

SUMO DEADLIFT SQUAT

LUNGE HOLD (rise on beep every 10 seconds)

SWITCH SIDE!

ALTERNATING REAR LUNGE

STEP UP (one side)

SWITCH SIDE!

RDL

ROUND 3!

SUMO DEADLIFT SQUAT

LUNGE HOLD (rise on beep every 10 seconds)

STEP UP (same foot forward)

LUNGE HOLD (switch side)

STEP UP (same foot forward)

ALTERNATING REAR LUNGE

RDL

FINISHER!

30/30/30/30/30

SUMO DEADLIFT HOLD! 
FULL RANGE w/ DUMBBELL 
BODYWEIGHT HOLD! 
FULL RANGE w/ DUMBBELL 
BODYWEIGHT 1/2 REPS!

One of the best feelings! Reaching the finisher and knowing what you have just accomplished!

Last official leg day of the series!!

You&rsquo;ve got this!!!👊🏼🤩

Cx

Circuits & Step Ups

Essentially 90 seconds before you hit the back again, and likewise with the chest however due to it being antagonist training and superset format, it&rsquo;s going to challenge your entire body in ways of tension but also stability and control.

Following day 26 leg day, for me this was the most demanding of the upper body days within Iron!

Simple movements throughout. The back and chest supersetted together so opposing muscle groups working within the superset but still demanding a lot for the duration.

The timer will be on for 60 seconds per exercise within each superset, so essentially each superset is 120 seconds in duration!

The dumbbells I am using for your reference are:

2 x 20kg

RENEGADE ROWS 
1 x PULLOVERS 
1 x DIAMOND PRESS 
FINISHER - LANDMINE ROW

1 x 10kg

SINGLE ARM HAMMER PRESS 
SINGLE ARM SHOULDER PRESS

2 x 4kg

SINGLE ARM REAR DELT FLYES 
LATERAL RAISES 
FRONTAL RAISES

Workout:

2 x 20kg 
ALTERNATING RENEGADE ROWS 
PAUSE AT BOTTOM PUSH UPS

ALTERNATING RENEGADE ROWS 
PAUSE AT BOTTOM PUSH UPS

ALTERNATING RENEGADE ROWS 
PAUSE AT BOTTOM PUSH UPS

1 x 20kg 
PULLOVERS 
DIAMOND PRESS

PULLOVERS 
DIAMOND PRESS

PULLOVERS 
DIAMOND PRESS

1 x 10kg

SINGLE ARM HAMMER PRESS 
SWITCH SIDE!

SINGLE ARM SHOULDER PRESS 
SWITCH SIDE!

2 x 4kg

SINGLE ARM REAR DELT FLY 
SWITCH SIDE!

SINGLE ARM REAR DELT FLY 
SWITCH SIDE!

LATERAL RAISE (SLOW) 
FRONTAL RAISE (SLOW)

LATERAL RAISE (SLOW) 
FRONTAL RAISE (SLOW)

FINISHER!

30/30

LANDMINE ROW 
PUSH UP BURN OUT!

Those last push ups.. give it your best shot!!

Your arms, chest, back and shoulders have been under tension thoroughly before these push ups so just have fun with them as only 30 seconds and aim for failure!

Cx

Antagonist Sets

Zoning in on the glutes today with a series of exercises to promote the building of strength and muscle within the glutes, adductors, and stability with the entire hip region with sumo position deadlifts and hip thrusts.

The Bulgarian lunges, due to being a unilateral movement involve balance and work improving that mobility.

We begin with some simple drills for activation before moving to the compound movements! The essentially warm up the abductors, glute medius and maximus. The side lying clam is, where if applicable, prescribed for rehabilitating the glutes to help with aggravation in lower back, knee injuries or improving mobility and strength in the hips&#8230;and is knee friendly. When performing this exercise, be aware this is s small range of movement, particularly when wearing a higher resistance band so it is important to use hand infront to steady yourself and try to minimise momentum from the body. You can absolutely use a less resistant band if you prefer!

The timer will be on for either supersets (60 seconds of work, followed immediately with 30 seconds of work) or trisets (30 seconds per portion)! The rest period will always be 30 seconds! It will be clear on screen throughout!

For this glute focused workout, you will need a chair/bench for hip thrusts, a resistance band to place just above the knees, your mat and some weight! You can use a dumbbell, barbell or kettlebell depending on what you have access to! The dumbbell I am using for the hip thrusts is 1 x 30kg.

I also use 1 x 15kg dumbbell for some forward leaning Bulgarian lunges!

60/30/30/60/30/30 rest

CLAM (SLOW) 
CLAM HOLD! 
CLAM FASTER PACE! 
STRAIGHT LEG LIFT (SLOW) 
FASTER PACE! 
REST (switch side) 
CLAM (SLOW) 
CLAM HOLD! 
CLAM FASTER PACE! 
STRAIGHT LEG LIFT (SLOW) 
FASTER PACE!

60/30/30 rest

HIP THRUST &lsquo;SLOW&rsquo; 
1/2 REPS!

HIP THRUST &lsquo;SLOW&rsquo; 
1/2 REPS!

HIP THRUST x5 PULSES 
X1 PULSE!

HIP THRUST x5 PULSES 
X1 PULSE!


30/30/30/30 REST 
STAGGERED THRUST 
HOLD! 
FULL RANGE!

REST (switch side)

STAGGERED THRUST 
HOLD! 
FULL RANGE!

60/30/30 rest 
FWD LEAN BULGARIAN LUNGE 
BODYWEIGHT 1/2 REPS!

REST (switch side)

FWD LEAN BULGARIAN LUNGE 
BODYWEIGHT 1/2 REPS!

30/30/30/30 rest 
SINGLE LEG THRUST 
HOLD! 
FULL RANGE!

SINGLE LEG THRUST 
HOLD! 
FULL RANGE!

FINISHER!

30/30/30

FULL RANGE SLOW! 
1/2 REPS! 
FASTER PACE BURN OUT!

I know your glutes will love this workout!😁

Slow, the slower the better!

Quality over the quantity of reps definitely applies here!

Cx

Iron Glutes

Ready to put your strength and control to the test? Slow paced, precise movements and chance to consider an increase in some movements&#8230;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&#8230; 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&#8230; 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&rsquo;ll love it!!

Cx

Hypertrophy

Finishing the Iron Series with my favourite workout of the series!

This workout was everything that I personally love in an arm workout! A mixture of dumbbells and some bodyweight, the focus on FULL RANGE strict movement patterns from the curls to tricep exercises whilst SOFT straightening of arms when needed so no severe jolting. The mind to muscle connection is a major part of curls and extension at the elbow for me&#8230; during curls I imagine the bicep muscles shortening, triceps relaxing to perform the curls; the triceps shortening and contracting for those dips, skullcrushers and pressing.

If you find any of these movements not particularly challenging by the last few reps, this means you could lift slightly heavier, or you may simply need to keep those elbows more steady in curls, elbows closer during tricep press or lower dumbbells that bit further during skullcrushers.

This logic applies to the entire Iron Series.

There may be some movements you know you can lift heavier in so a perfect opportunity to revisit this series and challenge yourself further! Or pay even more attention to how you perform the movements. Nearly every single movement we can make less challenging&#8230; or more challenging! Learning your body and how to manipulate your positioning can maximise output per rep!

And onto this workout!! The final!! It&rsquo;s going to be fun!!

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

For dips, you can either use a chair for bodyweight dips or dip bars. Alternatively, if you prefer, perform Diamond Press!

The timer will be on for a majority of the workout 60 seconds per exercise with 30 seconds rest inbetween!

Once we hit the abs &amp; core, the timer there will be 60 seconds followed straight into another exercise for 30 seconds. There is no specific rest but always take those few seconds to get into position!

The abs and core exercises are paired together and each pair is performed for 2 sets!

The dumbbells I am using for your reference are 2 x 12.5kg for triceps and 2 x 8kg for biceps!

I am using dip bars for the dips but you can absolutely perform dips on a chair, or even tricep press as an alternative! I will demonstrate chair dips as the alternative on the screen!

DIPS 
DIPS

2 x 12kg 
TRICEP PRESS 
TRICEP PRESS

1 x 12kg 
SKULLCRUSHERS 
SKULLCRUSHERS

CRUNCH 
CRUNCH PULSES 
CRUNCH 
CRUNCH PULSES 
X ARM SIT UP 
HOLLOW TO V SIT 
X ARM SIT UP 
HOLLOW TO V SIT 
&lsquo;SMALL&rsquo; TUCK TO CHEST 
REVERSE CRUNCH 
&lsquo;SMALL&rsquo; TUCK TO CHEST 
REVERSE CRUNCH 
PLANK FEET WALK OUT 
SAW! 
PLANK FEET WALK OUT 
SAW!

2 x 8kg 
X BODY CURL 
X BODY CURL

HAMMER CURLS 
HAMMER CURLS

ALTERNATING CURLS 
ALTERNATING CURLS

FINISHER!!

20/20/20/20

DIPS 
PALMS UP CURL 
DIPS 
PALMS UP CURL

I literally couldn&rsquo;t do one more curl!

And I loved it!

I hope you have gained so much more than simply muscle&#8230; but even more respect for what your body and mind can accomplish. You are stronger than you realise!

Congratulations to you and it&rsquo;s been an honour to have you lift with me over the last 6 weeks!

Cx

Iron Workouts

Dumbbell Leg Day1

Upper Body Workout2

Dumbbell Lower Body3

Dumbbell Circuits4

Biceps, Triceps5

Dumbbell Leg Day6

Dumbbells7

Hip Thrusts / RDL8

Dumbbell Cardio Workout9

Rows, Curls10

Calves Included11

Chest and Triceps Workout12

Posterior Chain Workout13

Unilateral Training14

Compound & Isolation15

Hip Extension & Flexion16

Complete Upper Body17

Supersets 18

Muscle Building19

Superset Arms, Abs and Core20

Leg Day - Stepups21

Chest and Back Workout22

Superset Glutes and Hamstrings23

Full Body Circuits24

Superset Dumbbell Shoulder25

Circuits & Step Ups26

Antagonist Sets27

Iron Glutes28

Hypertrophy29

Series Finale Workout 30