IRON Series 30 Min Unilateral Training Full Body Workout | 14

30 Min Unilateral Training Full Body Workout is Day 14 in Caroline Girvan‘s Iron Series. Another excellent total body strength workout. I love unilateral training and Caroline has created some excellent unilateral workouts. This is definitely one of those excellent workouts. Some of the exercises were serious burners for me. Those Bulgarian lunges using a 25 pound dumbbell was really challenging (for me). When I started the renegade rows, I thought–maybe I should have increased my weight on this exercise, since I am trying to lift heavier weights in the Iron Series workouts. But by the end of the 60 second interval–no way. I am still stuck using the 25s. Renegade rows are hard! I feel like I’ve been using 25s forever! Oh well–I am lifting heavier for a lot of exercises. I used one of Heather Robertson‘s Daily 10 workouts as a finisher: Day 11 Low Impact HIIT. That works very nicely as a finisher after a total body workout.

All of the exercises in this workout are done interval style: 60 seconds of work followed by 20 seconds of rest. 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.

30 Min Unilateral Training Full Body Workout is 37:23 minutes; 2:04 minute intro, no warm up and 3:45 minute stretch. Equipment: dumbbells, chair, a yoga block and a fitness mat. Caroline is using 15kg/33 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.

  1. Alternating chest press (single arm chest press, alternate arms) (25# DBs)
  2. Repeat #1
  3. Static lunge (stationary lunge holding DBs at shoulders) (18# DBs)
  4. Repeat #3 on other side of body
  5. Alternating rear step lunges (alternating reverse lunges holding DBs at shoulders) (18# DBs)
  6. Repeat #5
  7. Single arm renegade row (in wide leg plank, non-working hand is on yoga block) (one 25# DB)
  8. Repeat #7 on other side of body
  9. Alternating renegade row (hold a DB in each hand, alternate arms) (25# DBs)
  10. Bulgarian lunge (static/stationary lunge w/ back leg elevated on chair behind you, hold one DB at shoulder of front/working leg) (one 25# DB)
  11. Repeat #10 on other side of body
  12. Forward leaning Bulgarian lunge w/ pause at bottom (hinge torso forward over front leg, holding one DB in same side arm as back/elevated leg) (one 25# DB)
  13. Repeat #12 on other side of body
  14. Single side Arnold press (in kneeling lunge, do a single arm Arnolds press) (one 18# DB)
  15. Repeat #14 on other arm
  16. Clean to single side Arnold press (same position as #14, but start with DB at side, swing DB up to shoulder hammer curl style, then do an Arnold press) (one 18# DB)
  17. Repeat #16 on other side of body
  18. Squat to lunge (alternate one squat w/ one reverse lunge, hold one DB at same side shoulder as working leg) (one 20# DB)
  19. Repeat #18 on other side of body
  20. Body weight squat to lunge (repeat # 18 & 19 w/out a DB)

Finisher:

  1. 1/2 rep Bulgarian lunges for 30 seconds (body weight) (static/stationary lunge w/ back leg elevated on chair behind you, lower to bottom of lunge but only raise halfway)
  2. Repeat #1 on other side of body
  3. 20 second rest
  4. Uneven push ups for 30 seconds (one hand is on floor and one hand is on yoga block)
  5. Repeat #4 w/ yoga block under other hand

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

3 thoughts on “IRON Series 30 Min Unilateral Training Full Body Workout | 14

  1. Wasn’t this a great workout?? 😁😁😁 Sometimes she just outdoes herself whether it be a change in pace or a novel exercise mix or whatever …

    As I indicated yesterday, today I did a strength bootcamp workout from Sydney. You know, she doesn’t have a super fancy set or a crack editing team, but she’s honest and works hard right with you and she has a lot of fun energy! And it’s nice to hear her talking you through the session. ☺️

    I was wondering this morning if you’ve heard anything about when Cathe will have STS2 ready? I’ve seen nothing in her weekly newsletter in a while. Last she mentioned it, there were some production delays and she didn’t give an estimate when it’d be ready. Kind of wondering what’s going on?

    Like

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