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Caroline Girvan’s Iron Series Workouts
Here is a post in her Facebook group, that she shared about the Iron Series:

Hello everyone!

And welcome to The IRON Series!

It is a 6-week resistance training series consisting of 5 workouts per week, each workout is approximately 30 minutes duration.

There will be usually 2 x upper-body focused, 2 x lower-body focused, and 1 x full-body workout on a Friday!

There will be core & abs specific within some of the upper body workouts, usually on a Sunday.

This is a series of workouts programmed to challenge the main muscle groups approx 3 times per week. (See link below for full schedule)

It can be a great idea to record the weights you are using as you may consider repeating this 6-week series and progressively overloading with heavier weights for some of the movements 2nd time around! This is particularly relevant if new to training as you will likely increase the weight you can lift earlier than you might think!

TIMER-BASED

Most of the workouts on this channel are time-based, as opposed to rep-based. However, a typical range of reps per compound movement will likely be between 8-15 reps depending on the weight you are using, if 2nd or 3rd set or if the first exercise within the workout.

I have always used a timer in my own personal workouts, but I know it may feel different if you are used to counting reps.

I just want to stress the fact that even though the timer is on, it is not ‘as many reps as possible’ particularly when lifting weights. In fact, sometimes I think of it as ‘as little amount of reps as possible’ as this usually involves more control, increased time under tension, and really makes the muscles work even harder!

Every workout I do, I treat it as a time to practice! I am always looking to improve, even more, feel the contraction more even though moving from point A to point B, and often imagine my muscle(s) lengthening and then contracting as I lift.

These are my real workouts and even though I have performed these movements many times, sometimes I still let my head drop and neck not in line with my spine perfectly, or the last rep of chest press involves the dumbbells being shaky slightly trying to finish that rep but even though I am pushing myself, I know my limits also. When I pause, it is usually because I know I won’t be able to perform the next rep as well as I should! I could still likely perform the reps, but I might arch my lower back, lift heels off the floor or aggravate my lower back depending on the exercise.

Carefully set the dumbbell(s) down, pause or reduce the weight if you prefer.

I usually keep the same weight as appose to reducing the weight simply as this is how I have always trained. Sometimes all I need is to pause for a moment, reset and go for more!

Also, the fact that I aim to not record using one pair of dumbbells where I can do it is easier for you to follow me but at times, I may use 3 pairs of dumbbells. However, if you have the access to various weights, definitely keep those nearby!

EQUIPMENT

For this series I will be using several pieces of equipment however you can add or remove some of these, of which I will provide suggestions below:

Dumbbells (the weight I will use will range from 4kg to 30kg each dumbbell)

You can absolutely use kettlebells or barbells also for many movements.

A non-slip, comfortable mat (the mat I use is approx 10mm thickness)

A glute band (I prefer a fabric band with high resistance that really makes me work hard to push against)

A chair (the chair I will be using also has fabric so I am comfortable for hip thrusts however you can also use a chair with no fabric for Bulgarian lunges etc and perform bridges as opposed to hip thrusts if you prefer)

Later in the series, I will perform step-ups however this will be optional as there are great alternatives such as forward stepping lunges. A very stable and sturdy stepper, box, and chair would be needed to perform the step-ups.

Other equipment I will include to show as an option will be push-up bars and dip bars. These items are not needed but I may show how you can implement them into the workout if you do have access to them or perhaps would consider investing in such equipment!

As with every single workout, you can use as a reference the weights I am using but also if you have a selection of weights available, keep those nearby!

WARM UP & COOL DOWN

I will provide links to suggested short-duration warm-ups as a simple suggestion. I know these off by heart as I have completed them so often so I just can perform those full-body warm-ups prior. Depending on if I feel particularly tight in my hamstrings, for example, I will spend a few extra minutes focusing on the lower body.

A simple, easy-to-follow cool-down will be completed post the finisher. This cooldown is not included within the 30 minute time period of the workout, so the workout is typically the full 30 minutes itself excluding cool down.

ACTIVITY OUTSIDE OF WORKOUT

Every one of us is different of course and this is very true when it comes to energy levels, goals we are working towards, movement throughout the day such as steps at work, whether we walk a dog daily, training for a marathon, time restraints, sleep patterns, other sports, etc.

It is important to have that balance in our lives so that we can continue to enjoy our training and gain the most from our hard work.

Some of us train early in the morning fast, others later in the morning post the first meal of the day, and many in the evening after work. The question of what time is best or fasted versus not fasted really is personal to you.

What works for you is the best way!

REST & RECOVERY

These workouts will demand a lot from you physically and mentally.

It is important to have time to really let your body rest and repair in order to build.

There may be times when energy is slightly lower and this is when you might select slightly lighter weights or find you are mentally challenged even more during the workout and this is completely normal for most of us!

Sleep is the most important aspect for all areas of performing, whether work, training, or daily life so never underestimate the power of a great night’s sleep.

Below is some insight into the workouts for week 1! (see instructions for week 2 below!)
Monday

LEG DAY

Kicking off the 6 weeks with a well-rounded lower body workout using 60 seconds per exercise with no focus on achieving a certain number of reps, more making each rep count.

A pair of dumbbells will be all that is needed. I will be using 2 x 15kg dumbbells.

Tuesday

UPPER BODY

Chest, back & shoulders are the targets for this workout involving push and pull movements with some isolation towards the end on the shoulders!

A selection of weights is ideal incorporating a heavier pair and lighter pair!

Wednesday

GLUTES!

The glutes will be the focus however those hamstrings, quads, and core are all involved throughout!

Hip-hinging movements and abduction work combined!

A glute band will be used and a chair for hip thrusts however you can perform bridges if you prefer!

A barbell can be incorporated for hip thrusts if preferred also!

Friday

FULL BODY

I expect to use approx 10kg dumbbells for this workout which will incorporate a cardio element to increase the heart rate throughout but also using the fact it is a full-body to include some movements that won’t be within upper / lower body specific days!

A fun session to challenge you! 😉

Sunday

ARMS, ABS & CORE

Biceps and triceps are specific within this workout, although they have been working hard alongside the back, chest, and shoulders during the week!

Some time on the mat also to work on core strength, stability, anti-rotation, and core endurance.

Useful Links
Download your FREE IRON Series High-Resolution Printable Calendar: https://carolinegirvan.com/IRON-Series-Calendar.pdf

Official IRON Series Playlist (1st workout available from 5 am BST on April 4th): https://www.youtube.com/playlist…
Caroline Girvan Community: https://facebook.com/groups/carolinegirvan

A на РЕДДИТ също има група, посветена на нейните тренировки: https://www.reddit.com/r/CarolineGirvan/

Точно толкова нелепо скъсах менискус бременна в 9-ти месец с дребния, когато рязко се извъртях на една страна да видя какво става и защо по паркета тече вода (първородната беше наводнила банята и водата тръгна към хола)