IRON Series 30 Min Full Body Circuits Workout – Dumbbells | 24

30 Min Full Body Circuits Workout is Day 24 in Caroline Girvan‘s Iron Series. This was a tough metabolic strength workout. I hardly slept at all last night so I do not know if that has anything to do with how I felt/performed in the course of this workout, but I was tired when I started this workout and I was struggling near the end. I had to drop to lower weights for some of the exercises. I still got an excellent total body strength workout. This workout was lower body and shoulder heavy. But the back gets some solid work, too. The chest only gets worked during the makers. Though there is no dedicated bicep or tricep work, they still get worked with the back and shoulder exercises, and of course, the makers. In the grand scheme of the Iron Series program, this fits in nicely. I used one of Heather Robertson‘s Daily 10 workouts as my finisher: Day 14 Cardio Kickboxing, which gave me a nice burst of cardio at the end.

This is a superset workout. In each superset, the first exercise is done for 60 seconds and the second exercise is done for 30 seconds (90 seconds of work). Then you get a 30 second rest/recovery. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next superset. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

30 Min Full Body Circuits Workout is 39:34 minutes; 2:18 minute intro, no warm up and 3 minute stretch. Equipment: dumbbells and a fitness mat. Caroline is using 10kg/22 pound dumbbells. The weights listed below are what I used.

  1. High squats for 60 seconds (DBs are at shoulders)(25# DBs)
  2. Squat to press for 30 seconds (squat w/ DBs at shoulders, when you stand do an overhead shoulder press) (18# DBs)
  3. 30 second rest
  4. Double arm bent over row for 60 seconds (25# DBs)
  5. Maker for 30 seconds (start in plank, do one renegade row each arm, jump feet into DBs so you are in a squat, do a double arm bicep curl, stand w/ DBs at shoulders, do one overhead press, squat and place DBs on the floor, jump feet back to plank and do one push up) (18# DBs)
  6. 30 second rest
  7. RDLs for 60 seconds (Romanian deadlift) (35# DBs)
  8. RDL to high squat for 30 seconds (one deadlift + one squat with DBs at shoulders) (25# DBs)
  9. 30 second rest
  10. Overhead shoulder press for 60 seconds (arms in goalpost) (18# DBs the first circuit and 16.5# DBs the last 2 circuits)
  11. Clean to press for 30 seconds (swing DBs to shoulders hammer curl style then do one overhead shoulder press) (18# DBs the first circuit and 16.5# DBs the last 2 circuits)
  12. 30 second rest
  13. Forward step alternating lunges for 60 seconds (alternating front lunges) (18# DBs the first 2 circuits and 16.5# DBs the last circuit)
  14. Rear step alternating lunges for 30 seconds (alternating reverse lunges) (18# DBs the first 2 circuits and 16.5# DBs the last circuit)
  15. 30 second rest
  16. Repeat #1-15 two more times

Finisher: (3 minutes; each exercise is done for 30 seconds w/ no rest/recoveries; when there is 5 seconds left of an exercise, a video appears in the upper right hand corner of the screen previewing the next exercise)

  1. Toe reach (lay on back, legs extended straight to ceiling, crunch upper body while reaching fingers to toes)
  2. Leg lower (still on back, hands behind head, shoulders elevated, legs are raised to ceiling, lower straight legs until they are a few inches off the floor then raise them back to ceiling/start position)
  3. Toe reach and leg lower (combine 1 & 2–one rep of each)
  4. Repeat #1-3

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

One thought on “IRON Series 30 Min Full Body Circuits Workout – Dumbbells | 24

  1. Happy hump day!

    Makers aren’t so bad when you’re doing them for 30s. I can get about 3-4 depending how tired I am. It’s when you have to go for 60s (or more) that they get really tough!

    Today I did another Heather/Caroline mashup. I started with GlowUp 2.0 Day 5 no repeats HiiT. That served as an excellent warmup for Fuel Day 16 superset quads. The GlowUp was pretty standard fare – not terribly difficult 40/20 format. She does a pretty decent job incorporating abs which I didn’t have in my set today so I’m glad she covered them in her workout. Caroline’s Fuel workout was tougher. Quite metabolic. And burpees showed up as a staple. 🤨 She showed a low-impact version which is what I followed after the first round. If I had not already covered cardio with Heather’s workout I would have pushed myself to do the high-impact version. So in the context of subbing that staple variant, it was still a sweat-fest but I could concentrate a little more on the strength part which ended up being very comprehensive because my legs are tired! 🔥

    I see that Heather posted a kickboxing workout so I am excited to do that one on Monday! 😁

    Liked by 1 person

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