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Day 14 of EPIC - Full Body Workout at Home with Dumbbells - Superset - Caroline Girvan

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Rating: 4.0; Vote: 1

Day 14 in the EPIC Program and it-s a superset full body workout at home using dumbbells and our bodyweight for this session! We will be targeting the entire body; quads, hamstrings, glutes, shoulders, chest, back, arms and of course core! You will need a mat and a pair of dumbbells for this workout. For your reference I am using 2 x 10kg. The timer will be on for 45 seconds per exercise, supersetted immediately by an exercise that compliments it for 45 seconds to get ready for the next! We have 30 seconds rest before the next superset! TOE REACH TO HOLLOW REVERSE CRUNCH TO TOE TAP TOE REACH TO HOLLOW REVERSE CRUNCH TO TOE TAP RUSSIAN TWIST V SIT TUCK TO HOLLOW RUSSIAN TWIST V SIT TUCK TO HOLLOW DB LUNGE LUNGE HALF REPS (same leg) DB LUNGE (switch leg) LUNGE HALF REPS (same leg) DB CLOSE SQUATS SQUAT PULSES DB CLOSE SQUATS SQUAT PULSES DB ALT REAR LUNGE LUNGE PULSES DB ALT REAR LUNGE LUNGE PULSES DB CURTSEY LUNGE CURTSEY PULSES DB CURTSEY LUNGE CURTSEY PULSES DB LATERAL LUNGE LATERAL LUNGE TO LUNGE DB LATERAL LUNGE LATERAL LUNGE TO LUNGE ROMANIAN DEADLIFT STAGGERED DEADLIFT TO ROW ROMANIAN DEADLIFT STAGGERED DEADLIFT TO ROW SQUAT TO PRESS CURL TO PRESS SQUAT TO PRESS CURL TO PRESS FLYES PUSH UPS FLYES PUSH UPS TRICEP PRESS TRICEP PUSH UP TRICEP PRESS TRICEP PUSH UP SINGLE ARM PRESS FRONTAL RAISE SINGLE ARM PRESS FRONTAL RAISE SUPINE ROW PALM PARALLEL FLOOR CURL SUPINE ROW PALM PARALLEL FLOOR CURL MANMAKER RENEGADE TO SIDE PLANK MANMAKER RENEGADE TO SIDE PLANK Please ensure you warm up for at least 5 minutes prior to beginning. Remember, use this as an opportunity to practise your form, co-ordination and really get that mind to muscle connection! To gain the most out of this workout, focus on; -performing each lunge and squat as low as comfortable, keeping chest up and looking forward. -Maintain flat back with rows and controlling the lowering part of the movement as much as the lift -Keep elbows tucked in by sides for the curls -During leg lowers, only lower to where you back is able to maintain contact with the mat. -Stop when you need to. the timer is simply a guide so don-t rush into a position. Take those few moments to get correct form and position
Date: 2022-05-17

← Day 13 of EPIC - Hamstrings & Glute Workout - Dumbbells + Band - Caroline Girvan

Day 15 of EPIC - 30 Min Tabata Full Body HIIT Workout at Home - Caroline Girvan →

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Comments and reviews: 10

Megan
Question for anyone who knows, cause I don-t haha, buuuut when I am doing the workout I feel like I am using the correct amount of weight, mostly because i don-t think I could lift more. Whatever part of the body we are working on is sore during the workout and for about an hour after, but for most of the workouts it goes away after that. Is this normal? Because it seems like I should be feeling the burn for longer than a half hour if I-m doing it right. Thanks in advance to anyone who can answer my question!
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hakdug
this was so hard ITS CRAZY! im doing the series and this is the only day i wasn-t able to finish so far. i seriously just wasn-t feeling it today and the last 2 days, but as they always say, to be consistent is to be self-disciplined, and not to be motivated, which is why i tried to do this workout today, but i didn-t finish, oh well! i am moving on to the next day tomorrow and am not doing this again even if i only pushed through only 60% lol
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Valerie
I found your workouts just this month and I sure like them! This one was cool as it was one hour long. I prefer 6o minute workouts and they are becoming harder to find these days. So thank you for great workouts! I will be working out with you for the years to come.
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Betson
As much as this was torture, I really enjoyed it. Best full body workout. I am also glad to say I do feel the chande in my body. And I Start to see a few changes too. Thanks alot Caroline. You are a life changer -
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Lindsey
Thanks so much! Each work out pushes me and gives me new confidence in my strength. I love ending the workout with a reassured smile and wave from you Caroline! It gives me the motivation to come back tomorrow!
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Jessie
I can-t believe how strong I-ve gotten in the last week. I-ve gone from 5kgs per db to 8kgs per db for legs and from 3kg per db to 5kgs per db. Plus can now do 3-4 pushups. It is really epic!
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kavita
This was a tough workout but I enjoyed it. I could push myself. I had to modify but even then it was tough. Makes me feel good there is rest day tomorrow. The program is really well planned
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discostu004
This was the hardest so far. The succession of flyes to push-ups to tricep press to tricep push-up was no joke. Finishing on the maker/side plank row thingy was stout. I-m beat
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Andrea
Day 14 down. By the 2nd maker, my whole body was trembling. I can only get about 3 full ones but I do like them. See you in 2 days for day 15. Thank you Caroline.
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sport
I always have a feeling of relief and excitement when I hear that sweet music at the end! A combination of -I made it- and -Finally! -.
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