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Day 39 of EPIC - NO JUMPING Full Body Workout with Dumbbells - Trisets - Caroline Girvan

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Rating: 4.0; Vote: 1

1 HOUR TRI SET FULL BODY DUMBBELL WORKOUT. every muscle in the body will be targeted! A mixture of compound and isolation exercises combined! All you will need for this full body workout is a mat and a pair of dumbbells. The dumbbells I am using for your reference are 10kg each. The timer will be on throughout for 30 seconds. We perform each exercise for 30 seconds, straight into 30 seconds of another exercise and again for one more. We then rest for 30 seconds before repeating triset once more! Following each pair of competed trisets, we will perform a staple triset. This staple triset will change at the half way point. We begin on the mat with abs specific dumbbell exercises before moving to full body movements. ALT SIDE SET DOWN TABLE TOP CRUNCH TOE REACH TO HOLLOW ON CHEST CRUNCH (during rest. no break) ALT SIDE SET DOWN TABLE TOP CRUNCH TOE REACH TO HOLLOW ROW TO PUSH UP SQUATS MAKER SQUAT TO PRESS x 1 DB SQUAT TO PRESS x 1 DB PUSH PRESS x 2 DB SQUAT TO PRESS x 1 DB SQUAT TO PRESS x 1 DB PUSH PRESS x 2 DB ROW TO PUSH UP SQUATS MAKER LUNGE TO UNEVEN SQUAT LUNGE TO UNEVEN SQUAT (switch) KNEELING TO LOW SQUAT LUNGE TO UNEVEN SQUAT LUNGE TO UNEVEN SQUAT (switch) KNEELING TO LOW SQUAT ROW TO PUSH UP SQUATS MAKER SNATCH SNATCH (switch) SQUAT TO ROW SNATCH SNATCH (switch) SQUAT TO ROW ROW TO PUSH UP SQUATS MAKER BEAR CRAWL WALK (w/2 x DB) HOVER TO CRAB PRESS HOVER TO CRAB PRESS (switch) BEAR CRAWL WALK (w/2 x DB) HOVER TO CRAB PRESS HOVER TO CRAB PRESS (switch) ROW TO PUSH UP SQUATS MAKER LUNGE CURL TO PRESS LUNGE CURL TO PRESS ALT REVERSE LUNGES LUNGE CURL TO PRESS LUNGE CURL TO PRESS ALT REVERSE LUNGE ALT REAR LUNGE ROMANIAN DEADLIFT ALT REAR LUNGE TO RDL GOOD MORNINGS SQUAT GOOD MORNINGS TO SQUAT GOOD MORNINGS SQUAT GOOD MORNINGS TO SQUAT ALT REAR LUNGE ROMANIAN DEADLIFT ALT REAR LUNGE TO RDL UPRIGHT ROW FRONTAL RAISE PALMS FACING PRESS UPRIGHT ROW FRONTAL RAISE PALMS FACING PRESS ALT REAR LUNGE ROMANIAN DEADLIFT ALT REAR LUNGE TO RDL SQUAT PULSES ON TOES SQUAT HOLD ON TOES SQUAT TO TOES SQUAT PULSES ON TOES SQUAT HOLD ON TOES SQUAT TO TOES ALT REAR LUNGE ROMANIAN DEADLIFT ALT REAR LUNGE TO RDL CURTSEY LUNGE LATERAL LUNGE (same side) KNEELING GLUTE SQUEEZE (same side) CURTSEY LUNGE (switch side) LATERAL LUNGE (same side) KNEELING GLUTE SQUEEZE (same side) Drop set finisher! SQUAT TO PRESS x 2 DB SQUAT TO PRESS x 1 DB SQUAT BODYWEIGHT! A lot of variety, a lot of work! Focus on your alignment throughout. hips facing forward in curtsey lunges Back flat in RDLs Don-t overreach for the floor in RDLs Back flat at all times for Good Mornings Perform bodyweight or with one dumbbell if needed during certain exercises Perform the renegade rows slowly and prepare for lift by squeezing quads and glutes to prevent rocking. And relax (to an extent! Try to keep your breathing as regulated as possible! You will smash it!
Date: 2022-05-17

← 15 MIN ROCK HARD ABS WORKOUT - Core Strength at Home - Caroline Girvan

Day 40 of EPIC - 30 Min BURNNNNNN HIIT WORKOUT with Dumbbells [NO JUMPING] - Caroline Girvan →

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Comments and reviews: 10

Cheryl
Today, I did my very first full pushup not on my knees. I can't believe how far I've come. Exercises I would have skipped before because I'd immediately look at it and think I couldn't do it, I at least give them a try now. And most of the time, I can actually do it! Thank you, Caroline.
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Jennifer
Wow! This was challenging! I used 20lbs all the way (very tempted to drop the weight, but kept with it. I resisted this workout almost the whole way through (low energy, but kept with it to the end. Dripping sweat and proud of myself. Shoulders are spent.
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Ragatri
Its getting harder every day, then i was sick for a week, last week i tried to workout but my body still not recovered, postpone again, started again just now, and wow, it felt like the first time again. I have to stop couple of times. Never give up
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vylia
Wow! This full-body was one of the most challenging because I levelled up my weights! Absolutely impressive! Loved the tri set format. The makers were unbelievable hard after those renegade rows, but I managed: D. Thanks, Caroline!
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Lisa
I was trying all morning to convince myself to do a different workout but THANK GOODNESS I didn't because this was EXCITING and KILLER! Quite the challenge! Caroline Girvan you kicked this one out of the park for sure!
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lorna
I've literally just got into weights and I just want to say your an inspiration! I do your workouts everyday. Not as well as you obviously but hoping one day I'll be where I want to be. Your amazing
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sport
Most versatile all inclusive full body workout I Have ever done! Did Caroline-s warm up before and plunged into this workout. Caroline is like having your own personal trainer. Thank you Caroline!
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Joel
I think this is my first whole hour set that I've done without pausing (except for really short water breaks. I've been using 5+5kg weights, so I might invest in heavier ones soon.
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Andrea
My thoughts when I caught my reflection doing walking bear crawl with weights. I look like Spider-Man- am I supposed to look like Spider-Man-? Thank you for your knowledge!
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Amber
I love this one! Having done epic three endgame and all the shorter programs there are a lot of movements in this that I don-t usually see! It was a really nice change.
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