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.

***10/15/22 I used this workout in a rotation I created so there are dated weight updates below. The weights dated 10/15/22 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 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) (10/15/22 27.5# DBs)
2. Repeat #1
3. Static lunge (stationary lunge holding DBs at shoulders) (18# DBs) (10/15/22 25# DBs)
4. Repeat #3 on other side of body
5. Alternating rear step lunges (alternating reverse lunges holding DBs at shoulders) (18# DBs) (10/15/22 22.5# DBs)
6. Repeat #5
7. Single arm renegade row (in wide leg plank, non-working hand is on yoga block) (one 25# DB) (10/15/22 one 27.5# DB)
8. Repeat #7 on other side of body
9. Alternating renegade row (hold a DB in each hand, alternate arms) (25# DBs) (10/15/22 27.5# 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) (10/15/22 one 27.5# 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) (10/15/22 one 27.5# 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) (10/15/22 one 22.5# 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) (10/15/22 one 20# 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) (10/15/2 one 27.5# 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.