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/?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/p9GPq3g5IDQ
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: [email protected]

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

……………………………………………………………

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.