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Day 9 of EPIC - Full Body Workout with Dumbbells - 1 hour No Repeat - Caroline Girvan

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Rating: 4.0; Vote: 1

Day 9 in the EPIC Program and it-s a 1 hour full body workout with Dumbbells! We will be hitting our entire body with many different compound and isolating exercises each for 40 seconds of work with 20 seconds to get ready for the next! The dumbbells I am using for your reference are 10 kg x 2. You will also need a mat and a stable chair for Bulgarian lunges, bodyweight dips and decline push ups! It is handy also to have a wall or something steady nearby to help stabilise you during certain exercises such as pistol squats, particularly as these are towards the end and even if you can do this movement normally, they will be a lot more difficult after so many lower body exercises! Throughout I will alternate between using 2 dumbbells, 1 dumbbell and bodyweight so depending on the weight you have at home, you can use 2 dumbbells if I-m using 1 dumbbell or drop to 1 dumbbell when you need to for example. Don-t worry about losing balance during certain movements. I do sometimes and just take a second to reset and try again! SNATCH SNATCH DECLINE PUSH UP WALK OUT TO PIKE PUSH UP DIPS PLANK SIDE TO PUSH UP SINGLE ARM PRESS SINGLE ARM PRESS RENEGADE ROW TO PUSH UP UNEVEN PUSH UP BENT OVER ROW (slow eccentric) HAMMER CURLS TRICEP PUSH UP (hold 5 secs) LATERAL ALT RAISES LEG LOWER HOLD LEG LOWERS SIDE PLANK TO SINGLE LEG HOVER SIDE PLANK TO SINGLE LEG HOVER FULL TOE REACH TO HOLLOW REVERSE CRUNCH SLOW HIP RAISE TABLE TOP CRUNCH SWEEP CRUNCH PULSES DB SQUAT WALK (fwd & back) SUITCASE SQUATS SQUATS W/ x 2 PULSES ROMANIAN DEADLIFT DEAD STOP LUNGE DEAD STOP LUNGE (opposite side) KNEELING SQUAT TO LUNGE DB LATERAL SQUAT WALK SINGLE ARM DB LUNGE SINGLE ARM DB LUNGE DB BULGARIAN LUNGES DB BULGARIAN LUNGES SQUAT HOLD SQUAT TO PRESS SINGLE LEG BRIDGE CHAIR SINGLE LEG BRIDGE CHAIR X OVER DIAGONAL PULSE X OVER DIAGONAL PULSE STANDING LEG RAISE STANDING LEG RAISE (opposite side) DB CURTSEY TO FOOT TAP DB CURTSEY TO FOOT TAP QUAD EXTENSION TO CURL QUAD EXTENSION TO CURL X OVER SQUAT X OVER SQUAT LUNGE PIVOT 45- FWD LUNGES HAMSTRING MARCH HAMSTRING UP & DOWN GLUTE BRIDGE HOLD GLUTE BRIDGE ON TOES PISTOL PISTOL LUNGE, LUNGE, PUSH UP Please ensure you warm up for at least 5 minutes prior to beginning. Remember, go at your own pace! If you have lighter weights that you would like, please perform at a faster pace than me whilst maintaining form! Remember, it's up to you to push it!
Date: 2022-05-17

← Day 8 of EPIC - Dumbbell Upper Body Workout - Caroline Girvan

Day 10 of EPIC - 30 Min Full Body Burpee HIIT Workout No Repeat - Caroline Girvan →

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Comments and reviews: 10

MysticDesertBreeze
I always injure my shoulder doing push-ups, even on my knees and I've tried many many times over the years and get the same pain. I did P90X around 10 years ago and injured my shoulder with all the push-ups in that program.
I do chest presses instead holding 14kg in each hand, sometimes needing to go down to 12kg. As an alternative to the decline angle I used my stepper and it's raisers to create do incline presses. I know it's just not the same but at least I am trying.
For the -renegade row with push-ups- I did double renegade rows on each side until time was up.
For the -plank side to push-up- I did 20 seconds of angled chest presses then 20 seconds alternating plank sides.
It took me two hours to get through the workout because of setting things up and/or taking extra breaks but I pushed through and got it done!
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Nikki
Well-. if I managed to get low enough on the pistols squats I could not get back up. -- Also I could not keep my leg up on the one arm plank hover without falling over, so for now kept both feet down. Overall loved this workout but there were definitely some challenging moves I need to work on.
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Sue
Thank you so much Caroline for helping us stay fit and strong. I can-t express my gratitude enough for allowing this to be a free workout series and I hope one day to buy the Epic Finisher sweatshirt! You are a fantastic inspiration and your workouts are amazing! Thank you!
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MsMielas
Man, I was so confident I could do a pistol squat. only to nearly break my tailbone. I can't even squat normally with one leg, much les all the way down! Now this is my goal to try and do before program's end, but I'm not feeling very optimistic lol
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Shaquille
This truly was epic week 2 complete on to week 3. I'm so grateful to universe to move my body it's truly a blessing. To see my strength grow is a bigger reflection of my inner strength growing. Thank you so much for sharing this with us!
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Sara
Just finished day 9 and when it got to the pistol squats at the end my right knee decided we arent doing this today- but I still managed to get one done on each leg holding onto my dresser, haha. Thank you for this program Caroline!
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Jo
Thoroughly enjoyed this full body work out. Used 10kg and 8kg for a couple of things as I deal with an imbalance in my legs. Loved the variety of movements in this work out! Went by quick! Great way to start my weekend!
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Habeebah
I was ON FORM for those 20s rests! First time doing EPIC. 4 stone overweight, pistol squats are a long way off but I'll get there! I could do 5 pushups today (normal ones, not the other ones though)
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RunHikeLive
This is where I stopped last time! I remember not finishing this workout last year. I have started again and am glad I have made this far again.
Pain is only fleeting! My new moto.
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Kelly
I-m feeling so STRONG! Also I-m doing better at my morning runs! I reached my goal of 6 miles in an hour! I was so surprised it normally takes me longer! This program is life changing!
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