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Day 19 of EPIC - Full Body Workout - 1 Hour [Dumbbell Complex] - Caroline Girvan

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Rating: 4.0; Vote: 1

1 hour full body dumbbell workout Day 19 let's do this! There is a -dumbbell complex- every 4th exercise that incorporates 4 main compound movements to target slot of muscles at the same time, they are as follows: HIGH SQUATS ROMANIAN DEADLIFT BENT OVER ROW SHOULDER PRESS You will need a mat, a wall for wall sits at the beginning and a pair of dumbbells. The dumbbells I am using are 10kg each for your reference. The timer will be on for 45 seconds of work, 15 seconds rest throughout. We complete each movement for 2 reps only and transition to the next as smoothly as possible. Once we complete each movement for 2 reps, we repeat until the timer is finished for the 45 seconds! A Complex is more commonly performed with a barbell however we can perform many of the same movements with a dumbbell! A complex has many benefits including increased strength, muscular endurance, co-ordination but also the benefits of cardio! Your grip and forearm strength is improved also! Ensure you move at a pace that suits you and the weights you are using. COMPLEX WALL SIT (dumbbells) WALL SIT (single leg) WALL SIT (single leg) COMPLEX SUMO SQUAT SUMO SQUAT (x 1 dumbbell) SUMO HALF REP COMPLEX DUMBBELL SWING SWING TO SQUAT SQUAT TO PRESS COMPLEX FWD LEAN 1/2 REP LUNGE FWD LEAN 1/2 REP LUNGE ALT FWD LEAN LUNGE COMPLEX CLOSE SQUATS SUITCASE SQUATS 1/2 REP CLOSE SQUATS COMPLEX PRESS SQUAT SQUAT TO PRESS (Individual movements) COMPLEX UPRIGHT ROW ROMANIAN DEADLIFT COMBO COMPLEX SINGLE ARM PRESS (switch half way) FRONTAL RAISE PIKE PUSH UPS COMPLEX HOVER SINGLE ARM RENEGADE HOVER SINGLE ARM RENEGADE RENEGADE ROWS COMPLEX DECLINE PRESS D' STOP PRESS PUSH UPS COMPLEX KNEELING HAMMER CURL TO PRESS KNEELING HAMMER CURL TO PRESS KNEELING TO LOW SQUAT COMPLEX DIAMOND PRESS LYING OVERHEAD TRICEP EXTENSION TRICEP PUSH UP HOLD approx 5 sec COMPLEX PLANK LEANING KNEE TUCK TO HIP OPEN PLANK LEANING KNEE TUCK TO HIP OPEN PLANK UP & DOWN COMPLEX HOLLOW TO RUSSIAN TWIST TOE REACH TO HOLLOW SIT UP TO PRESS COMPLEX 3 POINT CRUNCH CROSS ARM CRUNCH COMPLEX (x 1 dumbbell) I really hope you enjoy this workout. it really will target the quads, hamstrings, glutes, shoulders, chest, back, shoulders & core plus get that heart rate up! Let-s go!
Date: 2022-05-17

← Day 18 of EPIC - 40 Min Chest and Triceps Workout at Home - Caroline Girvan

Day 20 of EPIC - Dumbbell HIIT Workout [30 min High Intensity] - Caroline Girvan →

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Comments and reviews: 10

Michele
I loved this workout. I've been following the series, but had to miss one this week, but really wanted to commit to a full hour for myself today. What I'm finding is that I'm becoming more 'muscle aware', so I'm not just heaving the dumbells around, I'm feeling the stretch and contraction through the range of movement of the specific muscles, or group of muscles and therefore am able to commit a bit more - and know when I'm tiring/need to slow down. Love the learning.
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MysticDesertBreeze
Today is the first day of Ramadan. I knew this was going to be too hard to get through while fasting (we can't eat or drink anything from sun up to sun down--not even water) so I timed it to where I could break my fast right about 1/3rd of the workout. It was really tough getting but I was so glad to be able to drink water and then continued the workout.
Ramadan Mubarak to all those following this program during Ramadan!
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Hajar
I would like to share this with you guys. Three months ago I was 189 I-ve lost 30 pounds. When I started workout there was only one friend she always told me that I can-t do it. Yesterday she came to visit me and when she saw me she shocked please don-t listen to anyone who tried to make you feel ashamed of yourself and let you feel down do your best and you will get it.
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Lindsey
I realized today that I'm obsessed with strength training at home! I would have never gone to the weights area at my gym but at home I feel so confident! Feeling so strong after each workout. I was feeling sore wrists and got some WAGS gloves and now my push-ups and planks are so much better! Thanks so much Caroline! Happy valentines day everyone! -
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Amanda
This was tough. But I-like-it. tough: ) I am re-doing the programs and it is amazing to see how far I have come during this year. I mean. I can now do squats with 10kgs which is the same as Caroline! AAAAAA! And also presses with 10kg in each hand. I mean, that is mindblowing! :) Thank you for pushing me to my best results, Caroline: )
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Thekylieannify
I've been doing great with this EPIC series since the beginning but my god this full body workout annihilated me! Took me 1. 5 hours to complete, but I made it! I normally lift half the weight you do but today I also did 10 kg. I'm so proud of myself!
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Sheila
it's amazing how I can now do renegade rows and plank up and down continuously and without stopping. definitely got strong after 3 weeks of beginner epic and day 19 of epic I! thank you for sharing your knowledge and techniques Caroline!
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Fabian
Thank you Caroline. I just put 4 more t-shirts dripping with sweat into my washing machine. If I had to go to the gym I would be ashamed to change my t-shirt every 15 minutes (I've been a heavy sweater all my life. -
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booyjuice
Some people will never comprehend how much we appreciate Caroline. Another amazing workout. I-m only able to achieve a solid 80% of the workout but still amazing
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Andrea
Day 19 down. Really had to push myself just to get started but I really enjoyed it (as always) and I killed it! I missed a day so I-ll See you tomorrow! Thank you!
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