30 Min Final Full Body Workout – Hypertrophy is Day 29 of Caroline Girvan‘s Iron Series. This was an excellent total body strength workout. In fact, I felt really strong while doing this workout–as if I could have lifted heavier on some of the exercises. I am already lifting heavier dumbbells thanks to all of the Iron Series workouts preceding this one! This workout is done PHA style. PHA stands for Peripheral Heart Action. What this means in training terms is you alternate between upper and lower body resistance exercises. PHA is usually done circuit fashion with little rest between exercises for a higher calorie burn while also giving muscle groups adequate recovery time. Caroline doesn’t really do it that way. She gives 30 seconds of rest between the majority of the exercises, so this workout isn’t very metabolic. However, the long rest periods between muscle groups means your muscles are completely rested when you return to the exercise. Plus, for most of the exercises the intervals are shorter than what we have been doing through most of the Iron Series. Through most of this series the intervals are 60 seconds of work followed by 30 seconds of rest; in this workout it is 45 seconds of seconds of work followed by 30 seconds of rest. This shorter interval also gives you the opportunity to lift heavier. However, the pullovers (#8 below) are done for 60 seconds of work followed by 15 seconds of rest. So there is not a lot of time to get off your mat and quickly get into position for the deadlifts. But you still get 30 seconds of rest after the deadlifts (#9 below). The structure and interval times of this workout make it possible to really challenge yourself. Caroline touches on this in her intro–that this is a great workout to return to try to lift those heavier dumbbells. Since I definitely plan to return to many of the workouts in the Iron Series, I will try to lift even heavier the next time I do this workout. Since this workout is just 37 minutes, I used one of Heather Robertson‘s workouts as a finisher, her 12 Minute Kickboxing Tabata. It gave me a great burst of cardio after this excellent total body strength workout.
30 Min Final Full Body Workout – Hypertrophy is 37:09 minutes; 3:13 minute intro, no warm up and 4 minute stretch. Equipment: dumbbells, a chair and a fitness mat. Caroline is using 20kg/44.1 pound and 15kg/33.1 pound 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.
- Seated shoulder press (arms in goal post) (20# DBs)
- Static lunge (stationary lunges) (20# DBs)
- Repeat #2 on other side of body
- Repeat #1-3 two more times
- Chest press (25# DBs)
- Pause goblet squat (pause at bottom of squat) (one 45# DB)
- Repeat #5 & 6 two more times
- Pullover (one 40# DB)
- RDL (Romanian deadlift) (37.5# DBs)
- Repeat #8 & 9 two more times
Finisher: (2 minutes; no rest/recoveries)
- Bulgarian lunge for 45 seconds (body weight stationary/static lunge w/ back leg elevated on chair)
- Repeat #1 on other side of body
- Push ups for 30 seconds