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Day 29 of EPIC - ISOMETRIC & DYNAMIC Dumbbell Full Body Workout - Caroline Girvan

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Rating: 4.0; Vote: 1

1 hour dumbbell full body dynamic and isometric workout hitting every single muscle to challenge you mentally and physically! Isometrics is simply a term for a muscle holding its contraction and is neither lengthening or shortening! It is harder then it looks! The aim is to hold these isometric positions are best as you can! Try to really engage the muscles to the maximum and hold the contraction. Remember to relax your breathing when holding the contraction! For any hold involving leg lower, simply do not lower as much or bend at knees. Reduce to 1 dumbbell when needed, or bodyweight only! You will simply need a mat and a pair of dumbbells. The dumbbells I am using for your reference are 2 x 10kg. Every exercise is for 30 seconds each, however it is trisets so basically we will perform a dynamic movement for 30 seconds, straight into the isometric hold for 30 seconds, followed straight away again by 30 seconds of the dynamic movement again! Each triset is different! However if it is single leg or arm, we must do same on other side! CRUNCH CRUNCH HOLD! CRUNCH RIGHT FOOT REACH RIGHT FOOT REACH HOLD! RIGHT FOOT REACH LEFT FOOT REACH LEFT FOOT REACH HOLD! LEFT FOOT REACH SIT UP SIT UP 1/2 WAY HOLD! SIT UP TOE REACH TO HOLLOW HOLLOW HOLD! TOE REACH TO HOLLOW RUSSIAN TWIST V SIT HOLD! RUSSIAN TWIST RAINBOW OVER DUMBBELL V SIT HOLD OVER DUMBBELL! RAINBOW OVER DUMBBELL PLANK ROW TO SIDE PLANK SIDR PLANK REACH HOLD! PLANK ROW TO SIDE PLANK PLANK ROW TO SIDE PLANK SIDR PLANK REACH HOLD! PLANK ROW TO SIDE PLANK CLOSE SQUAT 1/2 SQUAT HOLD CLOSE SQUAT CURTSEY LUNGE CURTSEY LUNGE HOLD! CURTSEY LUNGE CURTSEY LUNGE CURTSEY LUNGE HOLD! CURTSEY LUNGE SUMO SQUAT SUMO SQUAT HOLD! SUMO SQUAT LUNGE CONSTANT ON TOES LUNGE CONSTANT ON TOES HOLD! LUNGE CONSTANT ON TOES LUNGE CONSTANT ON TOES LUNGE CONSTANT ON TOES HOLD! LUNGE CONSTANT ON TOES HIGH SQUATS UNEVEN SQUAT HOLD UNEVEN SQUAT HOLD SNATCH PRESS HOLD! SNATCH SNATCH PRESS HOLD! SNATCH RENEGADE ROW RENEGADE ROW HOLD! RENEGADE ROW RENEGADE ROW RENEGADE ROW HOLD! RENEGADE ROW BENT OVER ROW BENT OVER ROW HOLD! BENT OVER ROW 1 x DB PRESS HOLD AT EYE LEVEL! 1 x DB PRESS FRONTAL RAISE FRONTAL RAISE HOLD! FRONTAL RAISE BICEP CURL BICEP CURL HOLD! BICEP CURL CHEST PRESS CHEST PRESS HOLD (don-t touch mat) CHEST PRESS PULLOVERS PULLOVERS TOP POSITION HOLD! PULLOVERS SINGLE LEG BRIDGE SINGLE LEG BRIDGE HOLD! SINGLE LEG BRIDGE SINGLE LEG BRIDGE SINGLE LEG BRIDGE HOLD! SINGLE LEG BRIDGE GLUTE BRIDGE GLUTE BRIDGE HOLD! GLUTE BRIDGE Finisher! MAKER PUSH UP HOLD! MAKER This is a very intense workout. but only if you make it so! When holding the position, lunge that bit lower, crunch that bit higher and squeeze those glutes that bit harder!
Date: 2022-05-17

← Day 28 of EPIC - Glutes, Hamstrings & Back Workout [POSTERIOR CHAIN] - Caroline Girvan

30 Min CARDIO WORKOUT at Home [LOW IMPACT STEADY STATE] LISS - Caroline Girvan →

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Comments and reviews: 10

reem
I haven't worked out for 6 days
Cuz i was feeling de motivated because of my lower back pain i didnt do much reps so it stoped feeling epic for me. So i went back to the very start and read every comment i left under every video from the beginner to this and it made me feel proud and strong and made me remember every single feeling i had. Every epic moment for me and every new thing i did. My first push up my first 15 shoulder press my 10 plank tuck and thinking about - while dong windmile i think its called - so lets keep going -
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Shaquille
Thank you Caroline. Every time I think I've progressed these 1hr workouts come along and make me question do I really want to be in shape ---- I said that at least 5 times out loud today lol, but man I am addicted! Thank you so much for sharing this with us! Also whenever it's core work at the beginning I know it's a wrap for me by the end!
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sport
I-ve lost 12lbs so far on this program. I usually use my 12lb dumbbells whenever you use 10kg because that-s where I-m at strength wise. It is absolutely WILD to think that everytime I hoist one of those over my head, that-s how much of me is gone now! Thanks so much for this program. You are changing lives!
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-gi
I'm getting stronger and stronger! - Thank you Caroline! Usually the first 50% of the workout is the hardest, after 60% things speed up, my head clears. In the beginning, I have hundreds of thoughts spinning around my head, but it gets better as I'm progressing in the workout. ---- - -
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Corine
Definitely one workout for the books! I had to definitely recover from the RDLs the other day but I love that I was able to push myself a bit more with the new weights I have and these holds. Worked a good sweat and now lying on the floor. XD Much love from the PH
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Michele
I-ve had to jumble this weeks workouts up for work schedule and boy have I done myself a disservice. This was my 4th day in a row. No rest before the long Friday. There-s a method to the epic madness. I was weak today and I hate that. Ugh
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Andrea
That is so funny that so many people have sore hams today too! I kept forgetting about the third round. And I needed more rests than I expected. It was like suspended animation. Great workout.
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vylia
Incredibly intense workout! My hamstrings are still sore, and today's holds felt terrific. The renegade rows were demanding, but I loved the combinations. Thanks, Caroline!
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Colette
Bar far this has been the most challenging full body workout. I upped my weight this week too. Feeling so strong. Thank you Caroline for such great workout programs!
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laura
From my point of view, this Epic day 29 has been the best of the program. Loved the music set, and made me sweat SO MUCH. I feel like new woman. Thank you!
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