IRON Series 30 Min Shoulder Workout - Compound & Isolation | 15
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- Опубліковано 22 кві 2022
- A shoulder workout involving pressing, lifting, lowering, partials and flyes! Hitting all angles of the shoulders through slow and controlled reps, aiming to not neglect the part where most of demand on muscle happens… the lowering phase!
All you will need for this workout are some dumbbells!
I use a chair to sit during the shoulder press at the beginning but this is not needed!
The dumbbells I am using for your reference are 2 x 12.5kg and 2 x 4kg each!
The timer will be on for 60 seconds of work with 30 seconds rest inbetween each exercise.
12.5kg
SHOULDER PRESS
SHOULDER PRESS
SHOULDER PRESS
12.5kg
FRONTAL RAISE
FRONTAL RAISE
4kg
REAR DELT FLY (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
LATERAL RAISE
LATERAL RAISE
HAMMER FRONTAL RAISE
HAMMER FRONTAL RAISE
REAR DELT PARTIAL RAISES
REAR DELT PARTIAL RAISES
LATERAL PARTIALS
LATERAL PARTIALS
ARC RAISE
ARC RAISE
FINISHER!
60 seconds
X1 REP LATERAL-FRONTAL-CLEAN TO PRESS
Think of this finisher as bringing you to TECHNICAL failure, where your next rep won’t be performed properly with control and focus.
Stop and pause when you are feeling your technique is not where it should be. We could always perform another rep but it won’t be where you want it!
My shoulders were absolutely on FIRE today!
The suggested add on was to be a HIIT using lighter dumbbells but I changed it to bodyweight only!🔥😆
Delts…. Done!!
Have a great session!!
Cx
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. - Спорт
The FINISHER WAS BRILLIANT!!
I admire your impressive physical condition and stamina.
Can’t believe we are half way already! Who’s ready for an amazing shoulder workout?
So here I am after 2 years still committed to this angel. I have never stuck to anything before. Been offered PT sessions but couldn’t workout with anyone else. This shoulder workout makes you feel like you could carry the world in your shoulders!. I had to drop my weights to make sure I got some good reps in but the burn was so good 🔥!. A brilliant workout that went super quick. And now welcoming the one minute durations!. A massive deep down, heart felt thank you Caroline, thank you so much ❤💪🥰🥰
Your well though out program is amazing I’m 50 and spent years going to the gym but your workouts are the best I have ever done and so effective
Thanks Caroline your amazing
The Iron Series has topped my previous favourite, the Christmas series. 30 minutes is perfect!
Early morning session for me today. What can I say? I can't move my shoulders anymore
What a session! Painful but so much fun at the same time.
Have a great Sunday everyone. See you tomorrow.
Hello Caroline, I just did this one again! 💪. Shoulders feel stronger and so good! Thank you so much always! Your shoulder workouts along with moves learned from my physical therapy sessions help so much to strengthen my left shoulder. 🙏 Have a fantastic day!
I just had to pop in and say, while silly me was thinking “ it’s just shoulders today, cant be that hard”, today’s shoulder workout was an absolute killer workout! Never did I feel like my shoulders were working so hard till this day, OMG! Even the stretches at the end were hard because of how hard my shoulders were worn out! This will definitely be a workout to revisit often!
Thank you so much, Caroline, it was truly amazing!!
4 shoulders surgeries here and I'm doing this. Perfect workout.
Heey caroline what's your hardest full body workout you've ever filmed and also the most challenging hiit workout you've done. Btw I love u so much and I really don't know how to thank you enough because you literally changed my life.
Hi...that’s great to read! I think Caroline has changed so many people’s lives! The hardest workout I ever did with Caroline was an EMOM HIIT right back in epic 1! There was an upper body round with push up burpee variations etc! And it was so hard! I still remember it!! Hope you had a great workout today! I loved it...especially the finisher! Enjoy your day! Matthew
@@matthewalmond8274 Hi Matthew! How can you still remember that? 🤣
@@matthewalmond8274 I agree many of her EPIC 1 were super challenging. The EMOMs are always hard lol. I remember I think there was this one whole workout dedicated to lunges and that had me felt like dying ha ha
😆 yes! Reading everyone’s opinions below I agree totally!!
EPIC 1 KILLER UPPER BODY… the complexes followed by push ups every round!
EPIC 1 DAY 7…. That lunge workout!
And EPIC 1 RELENTLESS EMOM… true to its word!
It’s funny how they are all EPIC 1 but I think it’s because that was the beginning of the EPICs and for example day 7, the lunge workout, was challenging but we have DEFINITELY completed more challenging lower body days since then! That was a shock to the body and mind for sure!
I think even last week, full body day 9 was pretty tough with the longer work periods, less rest!
Though this today… my shoulders were completely finished for the day!
And yes… changed the suggested add on from a dumbbell HIIT to bodyweight only for that reason! 😆
Great question by the way!! Cx
Such a great comment.. Caroline has changed my workouts..after one year of working out with her I learned so much and I love her view on fitness.. she is the best coach ever😃❤️
I always love upper body workouts, especially shoulders! My shoulders response well with weights! Let’s go!!!!
Hi Connie...you’ll love this one...and hope you have a lovely day afterwards!
The Iron series just keeps getting better and better! I'm already seeing big changes in my muscles and I can honestly say THANK YOU! You are a huge inspiration!!!
I don’t think my shoulder’s have ever been worked so hard in 30 min. Thank you for continuing to kick my butt.
I nearly cried at the end, when she gave us that gorgeous smile, congratulating us. I’m so proud. Thank you, Caroline!!! ❤
Our shoulders are gonna be burning for sure! I love training shoulders so much! I can’t believe we already smashed week 3, time passes by so quickly when you’re working on becoming a stronger and better version of yourself! 💪🏻
You are right! This is going to be very intense ❤️🔥By the end of this series we will all be strong just like an Iron 💪
yes!
I'm so greatful to you Caroline. I feel like I am being trainied by the best trainer in the world, and I cannot believe it is for free! May God richky bless you, I feel so blessed to have bumped into you, for the first time in over 7 years, I am exercising consistently and I love it! I look forward to exercising with you daily! A thousand thank you, you are giving me my health back!
I loved that workout! Seemed a little easy during the middle...simple to follow...not to strenuous...THEN the last 3 exercises or so you really felt the burn!! Thank you for a great workout.
Today is Easter in my country, but I said that this time is gonna be no excuses. I made a goal at the start of the year that I'm gonna do more things for myself so I did this workout today and the add-on. I'm feeling so good right now and I'm ready to celebrate Easter with my family.
Thank you for this awesome workouts, Caroline. ❤
You're getting better and better - with your perfectly balanced muscled body and especially your wonderful and veiny biceps!
Jeez, when I saw 4kg Somwhow, I thought this will be easy but men!!!!!!!!!!!! Real burner it is.
I love it.
Thank you Caroline 😊 💓
BTW I can't thank you enough Caroline. You change my life. I'm so excited to do this tom it's 3wks already time passes by. You are my life. You are Gem. Our Shoulder gonna be burning for sure. Let's go❤️💪💪💪
Tearful ending for me. I cannot believe I can still hold on even if it hurts. Thank you for encouraging me every day Caroline.
Every single one of these workouts have felt amazing! This ones a winner but there have been so many - posterior chain on Wednesday was awesome, so was legs, so was full body and this one just tops it! Thank you!
Again, a tough one but really really good! Usually I have to lower my weights during, but not this time. So I definitely feel strong now 😀 Thank you Caroline! Have a great Sunday everyone!
what a fantastic finisher, i thought my arms were dying
thank you for this challenge 🙌👋🏼
Χρόνια πολλά καλό μου κορίτσι με υγεία δύναμη σε εσένα και την οικογένειά σου!!!♥️💪Σε ευχαριστώ για την πολύτιμη βοήθεια σου αγάπη στέλνω από Ελλάδα!!!🇬🇷👋💪♥️
I try working out regularly, as it makes me feel in control of my life. Programs like these, which are challenging but fun (AND FREE!) are extremely helpful! Thank you soo much!
Hi everyone! What asolutely stunning colours Caroline has chosen today! Love them!🤩❤
Shoulder workouts make me feel so powerful. Love the tips you give at the beginning of each of these & can’t wait to crush this later!
.
Hi Abbey...yes so true about the tips...always spot on and so helpful! Yes today’s workout definitely gives a feeling of power at the end! I loved the finisher! My real highlight today though was the TABATA HIIT add on! I just love doing TABATA! Enjoy your workout...you’ll smash it! Matthew
Same! I never focused on my shoulders before watching Caroline, now they’re my favorite!
Looking forward to train shoulders today. It's an entire workout dedicated to shoulders only. Another brilliantly planned workout by Caroline!! I am sure this is going to be a super killer session.. Thank you so much Caroline for everything that you do for us!! I love this series too.. You are an amazing trainer and such a beautiful soul!! Lots of love ❤ Have a wonderful Sunday Caroline and everyone!!
I didn‘t like shoulder workouts until IRON. But now I do! And this one will be great to do and to feel afterwards 🔥💪🏻 Thank you Caroline
Hi CarolIne! I am glad my sister show me this channel. I have 2 kids and I was getting close to have a depression episode and working out with you is helping me to hold on. It is so motivational. You keep always smiling… Thanks!
Loved that one. I think I found the rear delt flys the hardest, although every move was a challenge! Thanks Caroline,
Looks great! Our shoulders will be on fire 🔥 loving all the workouts in this series! Thank you Caroline 😊
Morning....it certainly is great and your shoulders will definitely be burning by the end! Hope you have a great workout and a lovely Sunday! Matthew
I could keep up with the 8 pound weights on the shoulder exercises thanks to you. Yay 😀!
Caroline I can’t tell you how much I appreciate you and your work
My body and mindset have completely transformed and your videos have been a big part of my spiritual and physical growth journey
Much love girl!! You’re amazing keep doing these workouts for us!!🫶🤣
02/0/2023 IRON#3 DAY 15 DONE !!! 🔥🔥💯Shoulders are on FIRE💯🔥🔥 Thank you Caroline and see you soon ! Congrats team !
That finisher made me feel like I was lifting 50 tons! Shoulders are definitely sizzling! Thank you, Caroline!
I loved this shoulders workout 💪🏾🔥
I'm feeling stronger than when I've begun Caroline's challenges. Before I used 2kg and I found them so heavy 😅now I see my progress. I feel so proud 😊Thank you Caroline🙏🏽Merci
Wow even with the light weights this was intense. Done 🥵
Heck yeah I was feeling the burn
Oh my sholders are on fire thank you very much Caroline
Done this amazing shoulders workout 👍
I love the way you design this program...
I'm ready for tomorrow, leg day!!
Thanks Caroline 😊
Pumped for Solid Shoulder Sesh! After a Good Rest Day (💤🍝🎥 Walking). EMBRACE the Burn! Let's GO!👊
Have a great workout!
Week 3 & Day 15 Smashed! Plus HIIT Tabata add-on. Shoulders def on 🔥. Love it. Toughest was the Shoulder Press..DBs felt heavier. Oof... Enjoyed pushing thru the burn with the raises and my fave was the Finisher. 🤩
Thanks Caroline! ❤️
Have an Awesome Sunday y'all!
Hi Trish,it sound like you had a wonderful rest day🤩it looks like we all are going to love this shoulders workout i bet the hiit after this will be a killer😉enjoy your workout and your day 🌼
@@shiraran3619 Hi Shira! Yep, after that Day14 toughie...got some much needed rest. Just did today's shoulder sesh and so loved it. I'm sure you'll love it too. Def a sizzler. And so glad the add-on is HIIT Tabata. It was Sweaty Fun. Enjoy! Have a lovely Sunday! 😊
Morning Trish...sounds like you’ve had another brilliant workout session! Your experience sounds much the same as mine! I dud the TABATA add on too which I just loved...then into the shoulder workout! I found shoulder presses hard and I was only using 8 kg! Like you my favourite was the finisher! I loved the dynamic flow of the moves! Hope you have a lovely Sunday! Matthew
@@matthewalmond8274 Hello Matthew! Glad I'm not alone..had to change weights twice with the shoulder presses to be able to do it safely and with proper form. Really Enjoyed this shoulder sesh esp the finisher. Have a lovely Sunday too! 😊
Well done Trish. I have just done day 14 & 15 together so no hiit for me today. Loved both of them even though day 14 was tougher as used heavier weights throughout. Shoulder press were Definitely the hardest. I used 10kg on those and 6kg & 5kg on all the raises. This was one I would revisit again. Shoulders Def on 🔥🔥🥵🥵. The sun is shining here so going to go for a gentle 6km. See you tomorrow 👍
My second round of the IRON SERIES! Great shoulder-focused session. Incredible what a lower pace can do for the mind-to-muscle connection. Thanks, Caroline!
I never thought I would like shoulder workouts, but I am sold. These workouts are challenging but doable for beginners like me with virtually no upper body strength. Love it!!
Favorite body part to work and this was a CG FAVORITE for me! Love this workout! I am loving IRON series, I love the new music too! You are the best- cant thank you enough- I am beyond grateful every day I get to wake up to work out with you!!!
Caroline…thank you so much for your fantastic workouts. Feel very blessed! You’ve helped this 64 year old transform her body…& health. God bless you & your family! 😘🤗
YES! I DID enjoy this workout. Starting my Monday on a good note! This "peg leg" situation is doing a number on my mental health, but doing a workout that I can do fully is so good for me right now! Thank you! I even stayed with my 10lbs for the lighter weight, even though I usually use 8's! You are a God send! Thank you!
Love Shoulder workouts, seeing the results from this series already. Thanks as always, Caroline x
Halfway through the iron series already?! Time flies when you're having fun ☺️
I absolutely LOVE this series. And I would have to say shoulder days are one of my favorites so love when you do shoulders only! ❤️ thanks so much for all your hard work. I have been working out with you for about two years coming up soon and you’re amazing.
That was a barn burner for the shoulders! Fantastic programming! Thank you, Caroline💕
I love this series Caroline 💙
Feeling stronger every day, a long way to reach my goals but I am very proud to complete these great workouts!! 💪💪
Keep going. We're all rooting for you and for each other. Much love to you from me here in Nigeria. Go! Go! Go!
CAROLINE, YOUR WORKOUT ALWAYS TAKE 💪 ME TO A DIFFERENT LEVEL THANKS 😊🙏
Oh...that finisher was tough! Brilliant, sweaty shoulder workout! I had to start my fans during the rests! Thank you Caroline for another tough, fun session!
This workout looks amazing and challenging. I cannot wait to complete it.
You’ll love it! Enjoy the shoulder burn and have fun! Hope you have a happy day!
I don't know what it is about shoulder days, but they ALWAYS humble me 😂Started out with 25lbs - that lasted maybe halfway through the first set, quickly dropped down to 20's then 15's. Last few exercises were with 12.5's and I'm still feeling the burn. Maybe I should send a note to future me to start with the lower weights next time. Another 🔥workout, thank you Caroline!
Loooooove shoulder day!!! Seriously could barely do another later raise on that finisher 😂🙃 soooo awesome. Killed it. Thanks Caroline. This is my all time favorite series!! So effective n the 30min work allows me to go a bit heavier and be successful!!!
I've started to love shoulder sessions since Caroline! And today was an awesome one. That finisher I loved so much!!
Good morning Caroline and everyone, absolutely loving Iron Series. Thank you so much Caroline. Wishing you all a very beautiful.and peaceful Sunday
Morning Sandra...wishing you a very happy Sunday too...and hope you have a great workout! Matthew
@@matthewalmond8274 Hi Matthew, I hope you are keeping well and your running is going well for you also. No doubt you are smashing these workouts. They are amazing as always. Enjoy your day. Sandra
@@sandraoshea5457 Thanks, Sandra...all is good for me...I'm enjoying the sunshine that we've had for many days now. I'm looking forward to my next half marathon in Bracknell on 15 May! Hope you are having a happy Sunday! Matthew
The shoulder tremblings were happening💪🏽after those partial flies oh wow weeee🔥🔥🔥 thank you so much Caroline happy Sunday to you and all the Girvanators crushing it up❤️❤️❤️❤️👏🏼👏🏼👏🏼let's go!!!
Thanks Coach Caroline for this amazing series and for all the amazing programs. What a great three weeks. That was such a hard shoulder workout. Love the shoulder bump. Let’s go team Caroline!!!
Классная! Очень нравятся программы тренировок,музыка...и сама Caroline,всё в ней идеально💗👍
As a 46 year old I’m pleased to say my upper body has never been stronger. These workouts are fitting into my day better than going to the gym. My shoulders r gonna ache tomoz! 😃
This short workouts are very good to integrate in a busy schedule. Short but very effective ☺️
Glad I followed your strategy and used 3kg weights for the shoulders. Considering how long these intervals were, we did a lot today.
Proud to have used my 9kg dumbells as my heavier set throughout - even if I had to put them down for a few seconds in between, this is the first workout where I've been confident enough to use them consistently for compound shoulder movements.
Thanks for your hard work, Caroline!
Much love from South Africa
Thanks for another great week Caroline, Iron is my new favourite series, the time absolutely flies by! 💪🏼
I love this program. It's put together to keep you consistent and sets you up for success. Thanks, Caroline! XO
Wooohooooo shoulders on fire!!! Thank you Caroline 💗💗💗
Hi everyone happy Sunday workout!! Looks amazing like always ,can't wait to hop on my mat 🏋️♂️ my shoulders will be jelly again haha !! Great burner . Wish you all a nice workout time 🧡
Hi Sula...wishing you a very happy workout time too! I’m sure you’ll love this shoulder burner! Have fun and have a happy Sunday! Matthew
Thank you Matthew 🙏 it was a great one indeed ..
Good morning everyone!!! One of my favourites workout for sure!!! I am so happy to start this day doing a solid shoulders session!!!! Have a nice day guys 😊😊😊
You’ll love this one...what a great session for the shoulders! Have a great day! Matthew
@@matthewalmond8274 Hi Matthew! I love training shoulders. They are my favourite!!! Have a great day, too!!
This went by in a flash! This week I really noticed how my biceps and upper arms in general are looking more defined and substantial after a few months of Caroline's programs. Excited to do the same for shoulders 💪
Today was one of my favourite workouts. While I used weights I would normally pick for these exercises, I really noticed today how I was much much better at controlling the lowering. So combined with the longer sets, my arms and shoulders definitely were pushed to their limits today. By the arc raises, my arms were definitely super tired! I did the HIIT too and yes good call on switching it from a DB HIIT! I never comment on your outfits…they’re all so much nicer than what I wear!…but today’s outfit really stuck out for me. Online shopping, next stop!
Always ❤enjoy your workouts , thank you 😀
Lateral partials....my favourites!!! Loved today's workout!!! My shoulders were on fire too and the finisher was tough after all the raises! Thank you, Caroline! Wishing you all an awesome Sunday!
😆 yes!! So good though! Way to go Carmen!! I hope you feel simply amazing after it!! Happy Sunday to you too Carmen!👊🏼🤩
@@CarolineGirvan I always feel amazing and strong after all of your workouts, I simply loved them even when I struggle and not being able to perform all the reps :). I hope you're having an amazing start of week! I am now ready to start day 16 and I am sure I will enjoy it very much!
Jamais d’aussi belle épaule et tout le reste aussi merci Caroline Girvan ❤️💪
I love what I am seeing! Can't wait to smash this in the morning! Miss Tabata..will do one from EPIC series first! Happy week ahead to all!!
Morning Vidya...I’m sure you’ll enjoy this workout so much when you do it! Hope you have a lovely day...and a brilliant week of workouts ahead! Matthew
This series has been so much fun. Loved the finisher flow. Thank you, Caroline 🧡
I love shoulder day! Thank you Caroline for the format. I find it very motivating to have a different body area to focus on for each workout.
I just did this after my running routine. Done for the day :-)! Thank you!!
I loved that workout! Upper body is my fav. My shoulders were so worked by the end that I had to use lower weights just to make it through the arcs. Thanks Caroline!!
I feel wonderful with my Shoulder workout today. I am ready to carry on my day. Thank you Caroline you are Awesome. !!!! From Sunny Florida...
Love, love the shoulder days, used 10 kgs and 5 kgs, and that finisher was fire💪🏼🔥
Thank you so much Caroline for all the hard work you do to put these together! We love you 💜 This was one of the most intense shoulder workouts I have ever done! 🔥
Second time through Iron! Thank you so much Caroline. I appreciate your help in kicking my own ass ^_^
The best shoulder workout I’ve done 100%
Thank you C You’re helping people make a huge change 👏 Cheers
Hi Caroline, I absolutely love your Iron Series. Todays workout is definitely one of my favourites. Thank you for sharing this series with us for free 😁
Your upper body workouts are my favourite. I have tried so many other fitness experts' workouts but yours hit the spot and burn like no other. Thank you for all that you do for us. It's appreciated.
Hi Caroline, hi everyone...what a brilliant shoulder session! I used 8 kg and 6 kg weights...8 kg is my limit for shoulder presses and by the end it burned! I just loved the finisher...I enjoyed the dynamic flow of the moves! Arc raises near to the end were tough too!! But my real highlight today was the TABATA HIIT add on...I just love doing TABATA! Have a lovely Sunday everyone! Thank you once again Caroline for your hard work and superb content! Matthew
Completely true for the tabata HIIT!
Well done Matthew. I just did day 14&15 together so no hiit for me today. Heading out for run as sun shining. Loved day 15. The shoulders were on fire. I used 10kg for presses and 6kg for single arm arms and 5kg for everything else. I had the 4kg ready for the arc but managed fine with the 5kg so delighted. I will def revisit this one and start with 12.5kg. I was lifting heavy on day 14 so didn't want to push it. Have a great day. I'm sure ye have the sun too where you are. Chat tomorrow 💪💪
Hey Matthew.. it was such a good workout.. I agree with you..our shoulders are done.. yesterday I went for a walk and also for a run.. feel my legs today haha
Enjoy your Sunday.. rest well😁
@@user-ow9jy8ss8u Yes...it’s a good one isn’t it!!
@@annereidy515 Morning Anne...you are doing so brilliantly with your weights! You are getting to be so strong!! Well done! Yes...lovely sunshine here...Rachel and I have just walked to our local bluebell woods...so lovely! Yes...catch up again tomorrow! Matthew
💪 Iron day 15 done! Those arch raises were tough to me. Thanks Caroline for an excelent workout.
Shoulders day completed using 16 & 8 kg DBs. Really enjoyed this expecially the lighter weight work. Definitely solid shoulders after this. Happy Sunday 😉
I agree! I loved the lighter dumbell work and it was burning!
@@kimkoon3977 Hi Kim absolutely you could feel it carving the shoulders. I can really feel it now awesome workout.
Love this workout. I broke my collar bone 30+ years ago. Though your workouts I have gained so much strength back into that shoulder. Thank you, thank you, thank you.
This shoulder workout was soooo good. Definitely my favorite so far! Shoulders are on fire. This is my favorite series of yours. The colors, music, 30 minute workouts, everything is so good! Thank you so much!
Done it for the million timesss .. my shoulders are on fire!!!!!!!!!
Week 3 in the bag, thank you Caroline! Shoulders are always challenging but what a feeling at the end!
I just want we to say that I find it refreshing that sometimes you have to take a break too. It makes me feel like I am not getting a dumbed down workout like so many other UA-camrs posts.
I don’t think my shoulders have ever burned so much. This was AMAZING! It went by so fast, probably because I was focusing so much on pushing through the burn that I didn’t pay attention to the time at all.
Holy Shoulders!!💙 The last 3 exercises were so tough. I underestimated the finisher...it conquered my shoulders. I used 20 lbs for the first two exercises and 10, 8 and 5lbs for the remainder of the workout.