IRON Series 30 Min Full Body Dumbbell Cardio Workout | 9

30 Min Full Body Dumbbell Cardio Workout is Day 9 in Caroline Girvan‘s Iron Series. This was a metabolic total body strength workout. Caroline uses interval times and a total body strength exercise as the staple to really get your heart rate elevated. All of the exercises in this workout are done interval style; however the intervals vary. You will do two exercises to a 45/15 interval (45 seconds of work followed by 15 seconds of rest) and every third exercise is done to a 30/30 interval (30 seconds of work followed by 30 seconds of rest). The third exercise is the staple exercise. It is the same exercise every time you do it so you will repeat it a total of 9 times in the course of the workout. The staple exercise is the total body strength exercise (squat press) that will really get your heart rate elevated if you are using heavy enough dumbbells. I was grateful for that 30 second rest at the end of every staple, otherwise I would have been dropping to lighter weights! I did have to use lighter weights for 2 of the staples. After doing 45 seconds of shoulder presses, my shoulders were burned out. The stretch at the end is a really thorough and feel good stretch, too.

***10/31/22 I used this workout in a rotation I created so there are dated weight updates below. The weights dated 10/31/22 are for Caroline Girvan Strength & Muscle Building Rotation. I only added a date and weight when I lifted heavier than the last time I did the workout.***

30 Min Full Body Dumbbell Cardio Workout is 35:39 minutes; 1:51 minute intro, no warm up and 3:45 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 15kg/33 pounds and 10kg/22 pounds dumbbells. The weights listed below are what I used. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

1. Double arm bent over row (30# DBs) (10/31/22 32.5# DBs)
2. Repeat #1
3. Staple: Squat to press (with DBs at shoulders, squat and when you stand do an overhead press) (16.5# DBs) (10/31/22 20# DBs)
4. High squats (squats w/ DBs at shoulders) (25# DBs) (10/31/22 27.5# DBs)
5. Repeat #4
6. Repeat #3 Staple Squat press (16.5# DBs) (10/31/22 20# DBs)
7. Chest press (22.5# DBs) (10/31/22 27.5# DBs)
8. Repeat #7
9. Repeat #3 Staple Squat press (16.5# DBs) (10/31/22 20# DBs)
10. Static lunge (stationary lunges holding DBs at sides) (18# DBs) (10/31/22 20# DBs)
11. Repeat #10 on other side of body
12. Repeat #3 Staple Squat press (16.5# DBs) (10/31/22 20# DBs)
13. Repeat #10 & 11 but with DBs at shoulders (18# DBs) (10/31/22 20# DBs)
14. Repeat #3 Staple Squat press (16.5# DBs) (10/31/22 20# DBs)
15. Single arm shoulder press (one 16.5# DB) (10/31/22 one 20# DB)
16. Repeat #15 on other arm
17. Repeat #3 Staple Squat press (15# DBs) (10/31/22 20# DBs)
18. Repeat #15 & 16
19. Repeat #3 Staple Squat press (15# DBs) (10/31/22 20# DBs)
20. Lateral lunge (holding one DB in one hand, reach DB toward foot when in lunge) (one 25# DB) (10/31/22 one 30# DB)
21. Repeat #20 on other side of body
22. Repeat #3 Staple Squat press (16.5# DBs) (10/31/22 20# DBs)
23. Repeat #20 & 21
24. Repeat #3 Staple Squat press (16.5# DBs)(10/31/22 20# DBs)

Finisher: (90 seconds; each exercise is done for 30 seconds, no rest/recoveries)

1. 1/2 rep squats (w/ DBs at shoulders, lower into squat and only raise halfway) (16.5# DBs) (10/31/22 20# DBs)
2. Push press (overhead shoulder press w/ arms in goal post, use legs to assist pushing DBs overhead with more explosive force, lower DBs slowly) (16.5# DBs) (10/31/22 18# DBs)
3. Squat to press (16.5# DBs) (10/31/22 18# DBs)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.