A full body workout involving a circuit format…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

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Useful Links

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5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/TeNg1oTvlVM
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
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Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
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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.