IRON Series Finale 30 Min Arms, Abs and Core Workout | 30

This workout was everything that I personally love in an arm workout! A mixture of dumbbells and some bodyweight, the focus on FULL RANGE strict movement patterns from the curls to tricep exercises whilst SOFT straightening of arms when needed so no severe jolting. The mind to muscle connection is a major part of curls and extension at the elbow for me… during curls I imagine the bicep muscles shortening, triceps relaxing to perform the curls; the triceps shortening and contracting for those dips, skullcrushers and pressing.

If you find any of these movements not particularly challenging by the last few reps, this means you could lift slightly heavier, or you may simply need to keep those elbows more steady in curls, elbows closer during tricep press or lower dumbbells that bit further during skullcrushers.

This logic applies to the entire Iron Series.

There may be some movements you know you can lift heavier in so a perfect opportunity to revisit this series and challenge yourself further! Or pay even more attention to how you perform the movements. Nearly every single movement we can make less challenging… or more challenging! Learning your body and how to manipulate your positioning can maximise output per rep!

And onto this workout!! The final!! It’s going to be fun!!

For this workout you will essentially need some dumbbells and your mat!

For dips, you can either use a chair for bodyweight dips or dip bars. Alternatively, if you prefer, perform Diamond Press!

The timer will be on for a majority of the workout 60 seconds per exercise with 30 seconds rest inbetween!

Once we hit the abs & core, the timer there will be 60 seconds followed straight into another exercise for 30 seconds. There is no specific rest but always take those few seconds to get into position!

The abs and core exercises are paired together and each pair is performed for 2 sets!

The dumbbells I am using for your reference are 2 x 12.5kg for triceps and 2 x 8kg for biceps!

I am using dip bars for the dips but you can absolutely perform dips on a chair, or even tricep press as an alternative! I will demonstrate chair dips as the alternative on the screen!

DIPS
DIPS

2 x 12kg
TRICEP PRESS
TRICEP PRESS
1 x 12kg
SKULLCRUSHERS
SKULLCRUSHERS
CRUNCH
CRUNCH PULSES
CRUNCH
CRUNCH PULSES
X ARM SIT UP
HOLLOW TO V SIT
X ARM SIT UP
HOLLOW TO V SIT
‘SMALL’ TUCK TO CHEST
REVERSE CRUNCH
‘SMALL’
TUCK TO CHEST
REVERSE CRUNCH
PLANK FEET WALK OUT
SAW!
PLANK FEET WALK OUT
SAW!
2 x 8kg
X BODY CURL
X BODY CURL
HAMMER CURLS
HAMMER CURLS
ALTERNATING CURLS
ALTERNATING CURLS
FINISHER!!
20/20/20/20
DIPS
PALMS UP CURL
DIPS
PALMS UP CURL