IRON Series 30 Min Arms and Abs Workout - Biceps, Triceps | 5
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- Опубликовано: 23 авг 2024
- Rows, presses and push ups… all help build the muscle in the biceps and triceps but we all love an arm specific workout! An ab & 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…)
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 ‘suggest’ as an add on. This is exactly that… 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’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
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5 Minute Warm Up: • 5 Min Full Body Warm U... (Always warm up before any workout)
Today’s Optional Add-on Workout: • 500 Rep Cardio Challen...
20 Minute Stretch and Relax: • UNWIND 20 Min Full Bod...
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Ab Workouts: • Ab / Core Workouts
Cardio Workouts: • Cardio
HIIT Workouts: • HIIT Workouts
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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.
I started doing your workouts 2 years ago and nothing works better. I’ve never put on lean muscle like THIS before. Consistency is key. Thank you Caroline!
Consistency is definitely key!
@Ann&Ashlyn if you dont mind me asking could i know how much weights you use?
@@gutsssss_ depending on the exercise, I use between 6 to 25 pounds. For example, I use 9 or 12 pounds for bicep curls and 20 or 25 pounds for bent over rows and chest press. Hope this helps!
Hi @Ann&Ashley, thanks for sharing. Do you work out everyday and follow each of Caroline’s specific program or do you switch from one program/series to another program?
@@lindakastilani6788 I workout 6 days a week, I’m still active on the 7th day, but it might be just walking and stretching. I only do Caroline’s workouts because of how straightforward she is. It’s easy to follow along and the results speak for themselves if you put the work in. 😁
My ADHD makes it hard for me to follow anything consistent for more than a week. Doing a session by myself takes alot of energy, since I’ve found Caroline’s workout series I’ve never felt better in my whole life. Thank you so much for creating such strategic workout plans for us. You are making this world a better place by giving us so many options to get consistent with.
I'm a 70 year old woman that has just started with your workouts; it feels great. Believe me, I definitely ease up on some of the moves, but it still is beneficial. I can tell! Thank you!
Is it just me or is everyone so happy and encouraged at the end when Caroline claps and gives the thumbs up? It's like I can hear her saying "WAY TO PUSH THROUGH, I'm so proud of you!" with that smile! :) :) :) Thank you, Caroline!
Yeah I felt it too❤
Honestly Caroline I sorta tear up when you give the thumbs up at the end. I imagine how many people you’ve strengthened and encouraged each time with your workout and encouragement. Everyday people who are the better for having met you here each day. THANK YOU!
Do you wave back to her? I do. My son thinks I'm silly
Arms, abs and core! Hell yes! That sounds like an absolute killer! I’ve been loving this Iron series so far! Who else? 😍
Hi...yes...definitely enjoying the iron series! Straightforward exercises but definitely intense! I loved today’s mixture...especially the abs blast at the end! And I just couldn’t have a Sunday morning without cardio or HIIT...so I began with the 500 rep cardio! Definitely a challenge...but a great way to start off! Hope you’ve had a great workout...always good to see your positive comments every single day! Matthew
Meeee!!!! 😍 What a great workout today, I'll smash it in a couple of hours 💪💪
Loving the iron series 💪🏻
same, me too! 🤗
@@soleil0812Elli Hi Elli...hope you had fun doing the workout!
My son told me today that he misses my chicken 🐔 wing arms. He said they used to make him laugh when he was sad! So I’m assuming it was an indirect compliment that I’ll gladly accept 😜😁😜
That’s so sweet ❤
Before discovering Caroline, I was struggling with 6kg for bicep curl. Today I struggled with 14kg in span of 3 months. This woman knows what she's doing.
Wow, 14 kg bicep curls is just incredible arm strength!! Is this lesson for men also? I am a guy and did this but it was brutal! I could only manage with 1 lb (half kg) dumbbells but stopped at around 18 minutes at the wide curls as arms just gave up! :(
@@rupinjeremiah9589 I think its for men as well. You just have to use a weight that's challenging for you. Always keep on challenging regardless of what she picks.
@@JoJo-fy2vb Thank you for encouraging me! I am really struggling with bicep curl with half kg per arm! My arms re super weak :( Do you do bicep curls with 14 kg per arm?
@@rupinjeremiah9589 don't worry where you start, worry about the progress instead! Yes, 14kg per arm. But today I did 16kg lol.
@@JoJo-fy2vb 16 kg per arm? My gosh, what massive arm strength! I can't even move that weight from the ground! I am really struggling with half kg. I feel really low :( I am amazed at how strong and muscular the women are here!
I have always been a skinny fat person that struggled to gain muscle and stick to a strength training routine. I've been doing your workouts for 4 months now and seeing so much progress. I love that I can just put it on the TV and do it. It has made me constant and helped me to not over do it. In the passed every time I'd try to do something I'd get burned out from over doing it. You have changed my life! Thank you
So so pleased that there is no HIIT/CARDIO on a Sunday Caroline…so thank you for doing it differently etc… you are amazing and deserve everything blessing coming into your life…💗💗💗
It’s midnight here. I’m literally trying to stop myself from getting up and doing this. 😂
I’m excited! Love upper body day with Caroline! 💓💓
Whaddup, East Coast! Midwest over here behind you by an hour 👋🏼
Hi Jessica...you will so much enjoy this when you do it! It’s a great mixture of exercises and fun to do! I loved the abs blast! I began with the 500 rep cardio add on...I just need my fix of HIIT or cardio on a Sunday morning! Have a lovely Sunday! Matthew
DONE!!!💪💪💪💪
This has been me all week at midnight!
Same
When I first saw this series I was disappointed that we wouldn’t be having our Sunday HIIT...but then I was so pleased to hear we would have HIIT add on! Who else will be joining me for this? Today I see it will be the 500 rep cardio challenge...a tough workout...but one of Caroline’s favourites and it needs to be done! I’ll start with that...then do the main workout! I don’t have dip bars...so I’ll be using a chair! I’m excited to end with a great abs blast! Have a great workout session everyone! Happy Sunday! Matthew
Good morning Mathew and happy Sunday. I will be joining you in the hitt. Also going enjoy the abs blast here. Hope you enjoy it.
Morning Matthew. This looks a superb workout from Caroline today. Arms and abs are my ABSolute favourite exercises so going to have a blast with this. I might use the cable machine for some if the exercises 👍.
If the Aircon in the gym at the hotel is on at full pelt, I might join you for the cardio blast 💥 well some of it at least 😂😂. Have a great workout today enjoy your cardio fix 👏👋
I love your dedication! I wish I will be able to join you with the add-on but I won't be able to as I'm fasting for Ramadan this month however it's definitely on my list as soon as Ramadan is over. Hope you have a wonderful session, enjoy!
Good morning Matthew, yes that’s a good idea 👍,I ll join u with the HIIT and will use the chairs, have a nice Sunday, greatings from Germany 🇩🇪 💪💪💪
Same, Matthew. I was feeling disappointed because what is a sunday now without leaving some sweat on the floor?😁 I loved today's workout, the pace and exercises were just perfect. It inflicted a really good burn in the biceps, triceps and abs. The iron series has been fantastic so far.
When I saw that 500 rep cardio challenge is on the horizon, I was just like: hell no. I wanted to do HIIT from pyramid series, which I adore. It was fun, challenging and sweaty. Just like a sunday morning start should be!
P.S. I don't have dip bars as well but now I want them haha. I bet everyone who has them feels like an athlete using them:)
I had a baby and gained 80 pounds. 40 pounds left until my pre-pregnancy weight! Thank you for blessing me with your iron series!!!❤❤
You go girl!
Hi Molly...hope you are having a lovely time with your new baby...and so pleased you are enjoying iron series! Have a lovely day! Matthew
Wow congratulations on your baby and your weight loss. I am 19weeks pregnant 😊
Woooo. Felicidades 👏 👏
@@cindy03709 thank you!!
i grew up as the kid picked last in gym class, and for a reason. i've always been uncoordinated, and i have some chronic health issues that have set me back. your workouts make me feel so strong and capable, and the thumbs up at the end is everything!!! thank you for being so encouraging and positive and helping so many.
This is better than spending an hour in the gym. Love your workouts!
Thank you for not doing a HITT or cardio on Sunday!
All the other programs, I had to skip Sundays with my knee replacement.. so happy I can join in on this program! Thank you Carolyn 💕
I used to skip Sunday because I run 3 times a week and couldn't bother doing another bit of cardio on a Sunday. So happy I don't need to skip them anymore!!
Skipped Sundays too as I spin x2 per week. So happy with this Iron series format 🤗😃💪
You’re literally my favorite!!! Thanks for helping me lose 75 lbs!!!
How did you do it?
@@jerichalim1274 I stopped “dieting”. Started focusing on building healthier eating habits by focusing on nutrition versus calories. Started eating at home more versus going out.
Built workout routines from RUclips channels such as this one. Started running and increasing cardio routines including HIIT 3X weekly.
But honestly, it was maintaining a higher level consistency that changed everything for me.
I'm one week into this iron series. And wow, I'm loving it so much. Already seeing more muscle development. So thankful for these workouts!!
Caroline, I’m totally enjoying this Iron series. The combination of the programs coupled with the 30 minutes is perfect! I’ve been with you since you first started not that long ago when you had less than 100,000 followers … look how much you’ve grown in leaps and bounds up to 1.7m followers 🥳👏. You are the best! 😊
Loved that! Upper body is my weaker point so the more I do the better! 💪🏻Tricep push ups are still on my knees but it’s getting stronger! My goal is to one day do a full set of tricep push ups on my toes as strong & controlled as Caroline’s 🤩
Upper body my weaker point as well, I STILL cannot press with 10 KG. Oh lord.
@@anitamontanaro me too! I don’t think I’ll ever press 10kg! 🤣
@@hannahbrown5965 We will if we just keep at it, we will! Listen, when we first started I did TWO tricep pushups. Now I can get to 15 on a good day. So, keep going!
@@anitamontanaro Same here😅. I have been working out with caroline for the past 1.5 years and I am still stuck with 7kg for the shoulder press 😂. I still cant do tricep push ups.I have recently managed to do normal push ups (2 at a max), but only on very good days. mostly I still do them on my knees. I have no clue why some women seem to have massive difficulties with upper body strength. it is puzzling and troubling me a lot😅😂.
Hi Hannah! I am a guy and am training with my girlfriend! I could only manage this session with 0.5 kg lb dumbbells throughout, so did bicep curls with 0.5 kg and my arms just gave up! Is it very poor? My girlfriend used 8 kg for bicep curls.
My abs were on fire the entire abs section! And that finisher was tough.... I could barely do 12 triceps push-ups!!! Thanks, Caroline, I loved it! Wishing you all a wonderful Sunday!
Hey at least you can do pushups. I have to do incline ones 😅.
I guess for the first time we are strength training on a Sunday and it’s all about those arms and abs, oh this is gonna be fun 🤩 I’m ready for Caroline’s style of finisher and to build those biceps, test those triceps and embrace that core!! Let’s go!!!
GOOD luck Devansh im looking foward this new style i not having this ,, bars ,, but looks heart rate coming up .Today im done my hiit in the epic 2 series 31 Red Hot hiit so im planificated doing tomorow im combinated whit epic 2 series .Enjoy your workout stay positive and Strong👊💪
Morning Devansh.. yes this Sunday will be so different but we can do this.. have a great workout😀
@@orsolyatimeabejanhegyes5356 Morning Orsolya so glad you are here.. well done for your workout.. happy Sunday😃🥰
Hi Caroline, all done with the workout and it was amazing 🤩 30 seconds of rest and alternating between biceps & triceps was just perfect for recovery and to really focus on quality reps!! Weights used :- 12.5kgs and 7.5 kgs. I finished it off with a 20 minutes PLYO HIIT back from 2020!! Thank you, awesome to switch things 🆙 Happy Sunday!!
@@nikolinajosipovic4374 Thank you Nicolina Enjoy your Sunday workouts lifted and pumped 👊💪
I completely forgot it wasn't going to be cardio today 🙈 well it's always a great find with Caroline😊 ♥ ️ every video is gold!
Week one - Iron Series completed! Loved all this week’s workouts! Thank you Caroline 💪🏻👏🏻👏🏻🌸
Combining day 5 and day 6 today, because I was all little sick yesterday, but I wanna stay on track and finish this. So wish me luck guys.
Update:
Day 5: ✅️
Day 6: ✅️
This is my third time going through the IRON series and I am still impressed by my results. I am able to add more weight to my routine and feel like I can get such a good workout in with only 30 mins! Thank you Caroline. I look forward to more videos!!
I love this workout. The structure and flow's perfect! In the ab section I'm dying through each interval and wanting it to be the last. Pushing through each one telling myself "You've got this" I love this series this is my second attempt at it, but practice makes progress.
Can't wait to try this. I was sick and had a three week sport break, can't wait to go back to some of Caroline's training!
I'm so glad I finished week 1 of IRON successfully. I've been doing Caroline's 5 minute warmup, a fusion bellydance drill video from Datura Online, 20 minutes of dance improvisation, IRON with 2 lb and 5 lb dumbbells, and UNWIND this past week. Here's hoping I can complete all 6 weeks.
The sun is shining and I am looking forward to do this one after breakfast. What A great start into this Sunday. ☀️💪🏻
I love Caroline just as I love my family! I have been working out with her in the last 2 years, I'm 3 months post partum and I finished Epic Heat and now I'm doing Iron series. I absolutely love this program too. Helps a lot mentally and physically xx thank you Caroline! You are the best! Xx
My aunt recommended this workout and I did it over the holiday break visiting with her. I traditionally work out with a trainer 2 x's / week and on my own another 3 - 4 x's / week. I consider myself in really good shape. I did her lower body workout and thought it was great - but I wasn't overly challenged (I thought, because it was fun and good... time passed quickly). I woke up sore the next 3 days afterwards.... but, the good sore! She kicked my butt and I didn't even know it! I now take the workouts with me to the gym and rotate them in, based on what area I want to focus on. I cannot recommend this workout more!! EXCELLENT!
The bar dips look so difficult!! Kudos to those who can do those .. I'll do the workout after Iftar
Ramadan Kareem Maryam. I agree the dips do look difficult. I'm still on her Epic Endgame series. Will catch up with the Iron series after Eid. All the best with your workouts.
Hi Maryam...yes I don’t have dip bars...and I find dips hard using a chair anyway! Enjoy the workout...hope Ramadan is going well for you! Matthew
@@KhadijahSo.PharmD they surely are! apart from caroline's workouts I have been working towards them and had to use a light resistance band to finish the second set still haha
OMGGGG! Pink looks so beautiful on you😍 Thank you for your dedication on your aesthetics. They really change all the workout!!! Have a great workout everyone! Let's do this and feeling healthy and strong after. Can't wait!!♡
Hi...I just love Caroline’s colour coordination and the great beauty of her videos! The colours in iron series are just lovely! Hope you have a great workout today! Matthew
Can't stress enough how excited I got when I saw that it's Sunday and we don't have cardio/hiit for today 😆 arms and abs? YES PLEASE💪🏻
Hello Caroline , Thank you so much for all the good workouts 👏🏻👏🏻. I’m so happy training with you 💪🏻. All your workouts are amazing 💪🏻🦵🏻.
Hi Marcie...great comment...yes isn’t training with Caroline just so amazing! Hope you enjoy today’s workout...I loved it...especially the abs! And the 500 rep cardio was such a superb add on! Have a lovely day! Matthew
Hello Matthew 🙋🏻♀️. I always read the good comments that you posted. Yes ,definitely I’ll enjoy the workout 💪🏻. Caroline is a good trainer 🦵🏻💪🏻. I really admire her effort
My mind said, "no. Take a break. Four days is enough." But my stubbornness and determination said. "Do it! You want to lose weight and get lean. Don't be lazy."
Thanks! Absolutely love your workouts! Day 5 of your iron program and I've never been this sore when working out at the gym.
Resting is not being lazy. We build muscle while resting, not while exercising.
You probably know this already, but I thought I’d say it again.
Have a great training session!
I'm 63 and loving these workouts, I feel like I can stick with this series.
Just when I thought I already had a killer ab routine, I find this one. More intense than what I thought my original ab one was! I’ll be feeling this one tomorrow no doubt.
Week1 Complete! Day 5 Smashed plus 500Rep. Cardio Challenge! Solid arm workout. At tricep press arms were already shaking. Curls were 🔥. Fun pushing thru the Burn. So thankful for the Abs part. Awesome Sesh! 🤩
Thanks Caroline! ❤️
Great Sunday to y'all! Enjoy your workout!
I love and appreciate all the good instructions at the beginning to teach us how to do those with good forms. Very valuable, pls keep doing it!
Honestly love a combo of arms and abs! I will do the add on of HIIT as wouldn't be Sunday now without HIIT! You've trained me well Caroline as Sunday as been HIIT/cardio day ever since we started at the very beginning! Looking fabulous as always! Happy Sunday everyone!
Straight to my favorites 👊 I am so glad you have several bicep dedicated exercises in this workout. My biceps need more work and those isolating bicep exercises give me the best results. This workout is super well designed…the abs series…. 🥵 happy Sunday everyone!
It's my 2 yrs workout anniversary with you today!! I was anxious about the pandemic, job security etc...but with the help of my pug Ferguson, loving hubby and your positive attitude/workouts I built a strong mental and physical state. I'm confident and stronger than ever 😀
I'm really looking foward to this workout today!!...I love my arms nice and toned.
ALSO I'm loving the colour scheme!!💙🦸♀️👏👍
Hi Cynthia...I so much love Caroline’s colour schemes too...always beautiful and imaginative! Hope you have a great workout and enjoy your Sunday! Matthew
This workout was pretty challenging, even without an added cardio component. I had fun pushing my limits and focusing on my form with each of the movements, so thanks for another great session, C😁
I did not, however, do the 500 rep cardio challnge - I just did not have that in me today. Instead I opted for the 20 minute chilled cardio workout which was a wonderful compliment to what we did here, as well as being a good opportunity to focus on form and pacing.
I'm really enjoying the format of this seris' workouts and I'm looking forward to what lies ahead.
Much love from South Africa
I had to get back into weight lifting because of climbing a Mountain in Nepal in April 2024. I have been mostly hiking, spinning class, rock climbing, and stair stepper. I was having a hard time getting going and didn't like the gym because its always crowded. These series has been soooo great. Thank you soo much
Thank you so much for transforming my workouts. I have passed your channel to my family and friends. You are helping so many people feel stronger and live healthier lives. You totally found your calling… 😊thanks
i’m in a boot and currently going crazy i can’t run. your lower impact workouts (with some modifications as to not hurt my foot/ stand as much) have helped me so much. thank you caroline!
Great selection of exercises. I loved the ab section. I used 12,15 and 20lbs. Even though I didnt used as heavy of weights as usual, I really concentrated on the lowering of the weights. It was challenging.
I’m loving this IRON series! This workout was so good 😊 I did 30# for the heavier moves and 17.5# for the bicep moves. The finisher was so good and I was pumped!! Caroline pushes me to do more than I think I can. I wanted to hug her through the screen ❤️❤️❤️❤️
I finally found someone whose workouts are worth the time and effort! 64 year old in the USA!
hey! i just wanted to drop a message that you impacted alot in my life.. i started doing your workouts a month ago and i wasn't able to do a proper pushup but now i can do more than 10 easily so thank you so much caroline girvan mam! also a request that can you please make a series of only boyweight workout ❤️
Search Caroline calisthenics on here.. she has several wonderful body weight only workouts!👍
Hi Shrishti...lovely comment...and you are doing so brilliantly on your push ups! Well done! I agree with you about a bodyweight series! I would love that too! Have a great day! Matthew
@@JMG1976 Hi Jessica...so true! I love bodyweight workouts and Caroline has brilliant ones! It would be great to have some more! Enjoy your workout today and have a lovely Sunday! Matthew
Fantastic !!! And i'm happy to do this one on my birthday !!! with all the Team and thank you Caroline to make me so happy because of all your workout !!! Love you so much !!!
I found your workouts Caroline about 3 months ago and I'm addicted! I've definitely seen definition in my arms since starting and I feel more powerful when doing lunges and squats in other workouts. Love your style and how all of the moves are so slow and controled.
First week of Iron in the books! I absolutely love it and feel wonderful! I’m also doing Epic Heat alongside Iron, great combination. I’m feeling so strong and healthy! Thank you Caroline…I absolutely adore you! I sing your praises all the time. I’m so appreciative.
I've never felt my muscles the way I did during this class. I honestly felt them grow with each exercise. Thank you so much for this class.
So glad this had a core workout. I usually do one of her 10 minutes abs videos after her normal workouts, but this saved me the time. 😀
What an AMAZING workout!! I’m 63 years young and want to be STRONG!! I’ve been looking for a workout I could enjoy. I have found it here. I use only fairly light weights and can’t yet do some of the moves yet but I alter until I get stronger. Thank you for sharing your workout journey with us!
As someine whi has had 3 abdominal surgeries.( kids and cancer(. My core has been the area that has been the weakest. Whenever i used to do abs and cire exercises i would guve up. Here i chsllenge myself, unstead if sayung i have guven up/failed i say i managed 30 seconds next tume will be 45. My core is definitely stronger, thank you
i'm so in love with this series. i quit epic iii to start with the fam in this series and it's so great. i challenged myself this week to catch up on your weights as much as possible and it's crazy how much strength i gained since i started with epic i in september last year! thank yoh caroline! you changed my life!
Caroline ❤💪Για άλλη μια φορά σε ευχαριστώ κορίτσι μου γλυκό να έχεις μία όμορφη Κυριακή!!!🙏❤️
Love it love it!! This is a wonderful combination of arms and abs!!! Perfect for Sunday Morning as well! Thank you so much Caroline! Weights I used were 25lb and 15lb and am definitely thinking maybe I should buy myself 20lbs and 30lbs now to ensure the progress... without stressing myself out. And the bars are definitely on my wish list now. Thanks so much Caroline for a great workout!!!
I'm so so grateful for this series 💗
Never felt happier during and after a workout!! Thank you so so much
Week one down and that Gratitude Attack is on me !!! 😁 It’s great to be training with you all again. Thanks for the opportunity Caroline, I’m really enjoying the new Iron Series 🤩
Hi Tony...I’m so glad to hear you are enjoying iron series! I love the simplicity and intensity! Today I enjoyed the abs most...and the 500 rep cardio add on which was very challenging....but I’m glad I did it! Have a great Sunday! Matthew
Morning Tony I'm enjoying it too Tony and great to have my training buddies back too😜😜 today was tough but those triceps/biceps were sizzling. Yes simple basic exercises but so effective. Cardio rep 500 done and that is sooooo tough. I thought I was going to keel over but kept going. Loved today kinda debating whether to do short run....enjoy your day 😃
@@matthewalmond8274 morning Matthew well done today. Tough little number for such basic exercises. Those muscles were sizzling. For my misfortune went on to do cardio rep 500 too. Isn't it sooo tough. I thought it would never end. Started off saying will do as many as I can up to when Caroline changes exercise so I missed the first 100 ( not by much) I must say😜but determination kicked in and I got the rest of them....glad I did it but not sure I like so much repeat but has to be done to get the reps. Enjoy your day. Debating on a quick run or not ...feeling lazy now.....🤔🤔
Salut Tony ! Il est vraiment formidable ce programme...je trouve que c'est une super idée d'avoir ajouté une séance pour le haut du corps le dimanche !
Tony, j'ai répondu à ton dernier message où tu me parlais de Confolens mais je crois que tu n'as pas vu mon post...
Je te souhaite un bon dimanche. Nous, on va voter 😂
@@annereidy515 Well done Anne! Isn’t that 500 rep cardio a tough one! This time I very nearly kept up with Caroline...I just was about 10 reps behind on the last exercise! I think you deserve a day off running! I went for a walk in the sunshine this morning! This afternoon I’m having a lazy afternoon listening to a live performance of the Bach St John Passion from Amsterdam being broadcast on BBC radio! See you tomorrow! Matthew
14/11/2022 Day 5 Round 2 DONE!!! Rows, presses and push ups… Thanks Caroline!!! a new session always on top and I love it! Nice day to you and the whole team!
Week ONE of IRON! I felt so strong during this work out. Thank you Caroline 💛
9 straight minutes of abs. Caroline, if I didn't love you... 😂 That was killer! Loved the alternating bicep/tricep format. Thanks for another awesome workout :)
Hi Jess...I just loved that abs blast too! I really enjoy doing non stop abs...and Caroline has such brilliant abs workouts! As you say another great workout today! I enjoyed the 500 rep cardio add on too...very challenging...but a great feeling at the end! Have a lovely Sunday! Matthew
I had planned on taking today as a rest day (I usually only strength train 3x/week) but this one looked so fun I went to the gym and did it anyway. I have no regrets. Due to scoliosis, I struggle with most ab work that is done on the back, but just made due and kept moving. Great workout as usual!
Wow! So exciting! I'm so used to getting up on a Sunday morning and jumping right into a HIT or EMOM workout first. But this is brilliant. Abs, triceps and biceps-my fave! Love these iron finishers too, Caroline! Brilliant series! Have a fantastic fun workout everyone and a great day!
Just finished day 5 today and that's a whole week of Iron gone! Thank you so so much Caroline Girvan for Iron series. I'm loving it! Can't wait for week 2 💪
You have changed my life with these workouts. Loved that arm and ab burn. 🔥💪Thanks so much for all that you do 😍🥰
I didn't only "enjoy" this workout, I LOVED it!!!! Thank you for putting so much thought and energy into giving us another amazing workout!! :0)
Along with strengthening my body, you're uplifting my soul! Forever grateful! :)
Like I've always said, Sundays are changed forever. Thank you Caroline for this extraordinary series, at this point I'm just training for the feeling, totally addicted.
Love your workouts. I rotate between all your workouts ❤️
Hi everyone, hi Caroline! I’ve just done it followed by the cardio challenge and it was amazing, my biceps are still feeling the pump ! Now I want to buy a bar dips 😍
😆 yes Aurélie! you can also do inverted rows for the back on them.. great wee accessory to home training!
Hi Aurelie...well done! You’ve had a brilliant workout...isn’t that cardio challenge a tough one! Hope you have a lovely day! Matthew
Absolutely loving this series. Love the format. Cannot wait for week two. Thank you Caroline ❤️
YESSSSSSSSS!!!!!!!! Excited for this one tomorrow! No HIIT!!! YAY!!!🤸🏽♀️🤸🏽♀️
Wow you're 30 minute workouts are unbelievably effective, My arms and core are sore
This was very different for a Sunday but as usual loved it.....especially the abs thank you 💕
Yes ,today I successfully completed 5th day workout,
So thankful Caroline create useful work out for us.
I'm loving it! I loved the ab work at the end of this session.
Day 5 done! Today I used 5 and 8 lbs
❤January 10, 2023. Day 5 done. Today I used 8 but mostly 10 lbs dumbbells
March 24. Day 5 done. Today I used 8 and 10 lbs dumbbells ❤
April 20, 2024. Day 5 done. Today I used 8 and 12 lbs dumbbells ❤
Hi Caroline, thank you for the variation in today's workout. Those biceps and triceps will be getting alive! Cannot wait to perform the finisher, I love that feeling of working harder as you know it's the end. I really do miss the 100 rep finishers though from End Game :( Please Caroline, can you include some in this series?
Hello Yasmine! I’m so happy hear you loved the 100 rep finishers too! Thanks for your suggestion and I’ll definitely keep this in mind!👊🏼🤩
I’m just an observer for now as I am doing Epic 1. Watching Caroline on the dip bar kind of made me wonder if I could dip my own body weight. When I started my first Epic program about 9 months ago I had to do chair dips with my feet closer, but much to my surprise I can do dips on the dip bar!!! Amazed by how much stronger I have gotten in just one year. Thanks Caroline. Couldn’t have done it without you!
Loved this upper body workout. Abs, arms and core what a great combination it was on fire. What a way to end week one.❤️🤩
Thank you so much! That was an awesome workout!
It feels slightly weird seeing Caroline _not_ wearing the Pigtails of Doom on a Sunday 🙃
I’m personally going to the knockout HIIT workout (my all-time favourite) today before starting the IRON series tomorrow 🥊
Also I need to get myself some tricep dip bars 😁
"Pigtails of Doom" 😁😁Loved it!
Enjoy your session!
@@vidyasampathkumar7113 Came to comment the same thing! 'Pigtails of doom' is so hilarious and spot on😂😂
Hi Matthew...yes I did the 500 rep cardio add on...I just needed my Sunday morning cardio blast! I don’t have dip bars either...but I find dips on a chair really hard anyway! Have a great day...and I’m glad you’ll be joining us for iron series Tomorrow! Matthew
Hi Matthew! Glad your holiday is over, hey?🤣
As I was saying to Matthew, you can make dips more challenging by doing them with your feet up on another chair and with weights into your lap...(I'm trying to make you save money😁)🙋♀️
@@isabelleweiler5603 Ooh..great idea Isabelle!!!
LOVE this series! hehe i always preview the workouts and often am not sure how i will do it, but then it goes by so smoothly and i’m amazed by how sweaty & worked-out i feel after!! Love, love, love!!!
Just finished this one!! Loved the struggle! I look forward to working out with you in my living room all the time!!! You’re amazing and you motivate me so much!!! Thank you so much for all you do 💪🏼💪🏼
When the suggested add on is even harder than the scheduled workout...I did this great upper WO with 8 kg and 7 kg and added the 20 minute chilled cardio wo. Ready for sunday.
CAROLINE GIRVAN RULES!
IRON Series is my all time favorite program so far!
So happy to have finished this one, stuck with it. I used to be as strong as you but last 10yrs haven't worked out. Back on it now & following yr IRON workouts are building my strength real quick which is important at 50. Big Love.
Really excited for this change for our Sunday workout. Have loved every day of IRON!! Thank you, Caroline!
Biceps and triceps are pumped the abs are burning added cardio🔥💪🏽🔥💪🏽 you are amazing thank you so much for these workout caroline💖I feel so strong after💪🏽🔥💯💛
I am building muscle in my arms. I am feeling proud of myself. Big Gracias from my Latino heart.
Thankyou for all you do!!
I started working out a bit last year in my garage and it was such a chore, I didn't see much change in my body.
The middle of February I started doing a few of your workouts, instead of my little routine, I gained so much confidence and could see changes in my body too! I showed my husband your videos, (who has lifted heavy weights for years) he thinks your amazing and you have changed his mind set on working out! He is now doing your workouts! I'm starting this iron series, unfortunately I missed the Sunday workout, as it's my day of rest, I'm doing it on mondays instead, so I will be behind a day. Oh well, I'm most excited about the idea of actually finishing something and being happy for my endurance. Thankyou again, your spirit is so special, I can feel it through the lens. I think you are just amazing and thankyou for doing this for everyone!!
You are an angel!
Yes week 1 of IRON completed ✅. Thank you so much for this great session. Every day I feel stronger and look forward to your workout. I’ll keep on going and I can’t wait so see what this 6 week workout will bring to me :)