Caroline Girvan
IRON Series 30 Min Muscle Building Full Body Workout | 19
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
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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/Cvchap5oZSE
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.
– Hi everyone, and welcome. Day 19 in the IRON Series and today, it is full-body. The timer is going to be on for majority of the workout, 60 seconds of work, 30-second rest. For this workout today, all you will need are some dumbbells and your mat. The dumbbells I'm using for your reference are two times 20kg each. I will also be using two dumbbells, 15kg each. I also have a pair of 10kg each but that is just for the shoulder presses. We essentially have two exercises per muscle group, so to begin, we have two sets of chest press, then we have one set of push-ups. We also have two sets of goblet squats. We then have just one set of goblet squat, one and a half reps. So yes, pretty much most of the workout will have two sets of a certain exercise, then one set of a complimentary exercise. So for example, following two sets of chest press, the push-ups should feel pretty tough. The same applies to the RDL's. We've got two sets of slow eccentric RDL's, followed by one set of one and a half reps. That should be pretty intense. And the finisher today, it is essentially a flow of a lot of the exercises we have done in this workout. So as you can see here, I'm in a row. I then go into Romanian deadlift, clean the dumbbells up, squat, press, rear lunge, rear lung, and repeat. So again, that is a bent over row into an RDL, into a squat, press, rear lunge, rear lunge. Even though it's a finisher today, we're gonna take it that little bit slower, focus on perfect form, and that is for 60 seconds. So throughout this entire workout, I would stress to go at your own pace. You may want to go that little bit faster than me. You may in fact go that little bit heavier for yourself and slow it down that little bit more, so long as you can control that form and technique and you're feeling good. Full-body fun? Let's go.
#IRON #Series #Min #Muscle #Building #Full #Body #Workout
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thanks❤❤❤❤❤❤
Thank you!
Thank you!! Great workout again!
I started this series in March 2025 and have loved it! I use half the weight that Caroline does. My large dumbells are 15lbs and I have a set of 12 lbs. I don't have kettlebells or larger weights so I use both 15 lb for the thrusts and squats. I feel my arms and legs getting stronger in the first 3 weeks.
Day 19💪🇧🇷✔️
Starts at 2:08
2025🎉
3/29/2025
awesome ❤❤❤
Baby your workout is so beautiful I like it ❤
I can't believe she does 20kg on the goblet squat, I'm only doing 8.75kg at the moment lol!
That finisher made you think!
11MAR25
Done
Day 19 done! 🎉🎉🎉
Would have been good but 7 ads, a little too many 😒
Thank you, Caroline!!!
March 4, 2025 I used 10, 8, 6, 4kg dumbbells =))
01/03/25. Wow!! Excellent routine, powerful and effective, I was fascinated from start to finish, I felt my muscles working, now I am in better shape, thank you very much Caro, God bless you, I greet you with much love from Mexico.
This series is my all time favorite! Round 6 of doing it! Never gets old!
This one was amazing!! Thank you!
25.05.2025❤❤❤❤❤❤
I'm doing this workout again many moons later but what an interesting one. It's really more endurance when one is used to the 30-40 sec sets but has to go a full 60 sec in these. Great to really slowly exhaust all the body parts but still get some singles like the push-ups and rows.❤🔥😅
👏👏👏🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷
Day 19 done!
Day 19 ✅
14/02/2025 😁😍🤩 IRON #7 DAY 19💥💯💪👍DONE✅ !! great session! It was supposed to be the day of active recovery but I got behind so I will at my pace well sure try to join you ! 🌅❤ 💯! I am motivated and in great shape! Thank you Caroline and congratulations to the team! See you soon😘☺! And Happy Valentine’s Day to all lovers of the team!
Thank you this was amazing
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Merci , j'adore tes vidéos. Trop belle trop forte je sais pas comment tu fais pour soulever ces poids.
Used 30s 20s (25s were taken) and 15s this was a tough one
Aaaaah today was rouuuugh. Felt weaker than other days before, and man are my glutes still sore from yesterday! But I finished it and am glad I did. Used 6.5/7kgs and 5kg weights. Thanks Caroline <3 Here's to day 20!
Wooww! Amazing! Today I'm working out by this video… And your abs are goal! 😍 💪🏻
Am I the only one who cried when it was over? 😂
Thank you, Caroline! Loved the Finisher!
this is my favorite full body workout on youtube
I did 6 real pushups today woo hoo!
you might want to go heavier …. 💀🤣🫣
17/1/25❤
Witch order do you reconmend,.like epic, iron and than beast body?
Or like iron epic and than beast body?
And what do you reconmend if you finnisch the programs? To coninu the dumbel video's?