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FLUID Full Body Workout with Dumbbells - EPIC Endgame Day 9 - Caroline Girvan

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Rating: 4.5; Vote: 2

Here we go! It-s full body! Full of variety, transitions and challenge! A combination of dumbbells & bodyweight! Bodyweight resistance is always so motivating and rewarding but never any easier! Yes, a relief to drop the dumbbells but quickly you remember just how challenging it is! Let-s really zone in on treating each workout as a practise session! Can you increase the control even more? Greater range? Greater connection to the movement pattern and moving that bit more smooth? The timer will be on throughout for 40 seconds of work, 20 seconds rest! The staple is a complex involving only X1 rep per exercise for 40 seconds and the complex will appear a total of 8 times throughout the workout! For this full body workout, you will need a pair of dumbbells, your mat, a chair for Bulgarian lunges and optional is a yoga block for heel elevated squats! The dumbbells I am using for your reference are 10kg each! HEEL ELEVATED SQUATS 1 1/2 REP ELEVATED SQUATS 1/2 REP ELEVATED SQUATS (X1 dumbbell) STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each SHOULDER PRESS PUSH PRESS PIKE PUSH UP STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each BULGARIAN LUNGE SWITCH SIDE! QUAD FOCUS BULGARIAN LUNGE (switch) SWITCH SIDE! STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each BENT OVER ROW HOVER ALTERNATING RENEGADE ROW RENEGADE ROW STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each RDL 1 1/2 REPS RDL 1/2 REP RDL STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each DIAMOND PRESS PUSH UPS PALMS FACING CHEST PRESS STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each LUNGE (one side) SWITCH SIDE! FORWARD LEAN LUNGE (switch side) SWITCH SIDE! STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each ROTATION CURL TO ARNOLD PRESS SWITCH SIDE! HAMMER CURL TO HAMMER PRESS SWITCH SIDE! STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each FINISHER: 100 x ABS! 25x DUMBBELL TOE REACH TO LOWER 25x TOE REACHES 25x LEG LOWERS 25x STRAIGHT LEG REVERSE CRUNCH Let me know if you loved this 1 rep complex as the staple as I did and will incorporate into more workouts over the next few weeks if many of you enjoyed the -flow- element and the technique involved in transitioning throughout! This might bring you d-j- vu from EPIC 1 program day 19 FULL BODY! During this workout, we incorporated a staple in slightly different order but same movements with 2 reps per exercise! The subtle changes in the 100 rep finisher today had my abdominal muscles definitely isolated and aching! This type of workout is why I have always incorporated a full body workout at least once in my training. it-s fun and you can easily perform exercises that you wouldn-t typically perform during muscle group specific days!
Date: 2022-05-17

← BRAWNY Back and Biceps Workout + Abs & Core - EPIC Endgame Day 8 - Caroline Girvan

TITAN Tabata HIIT Workout - Bodyweight - EPIC Endgame Day 10 - Caroline Girvan →

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Comments and reviews: 10

Kelli
Wow! I mostly used 25s for this work as Caroline used 22 and it was either that or 20s. I used 20s for the bicep work and chest work so I could go all out on the push-ups. I felt strong with this one. Though I have to say the staple was a little tough for my slow brain. LOL I got it eventually. I also got the form right on pike push-ups for the first time today! This felt like lots of legs, but perhaps I'm anticipating lifting at the gym with leg day tomorrow and another leg day with Caroline on Saturday. LOL Get after it!
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Celine
I struggled a lot during the finisher. Ab exercises are my nemesis -it is the muscle group where I feel weak.
But I really love the epic endgame series so far, especially after finishing epic 3. looking forward to next week. --
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---Debora
Day 9 done! - Didn-t see the time going through, the timer, rest, choice of exercises were perfect! I adjusted well to the staple which was amazing and really loved this workout! Thank you Caroline! -
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Jillian
I'm in the habit of going with lighter weights than Caroline, so I did 15lbs today instead of her 22lbs. But today felt easy. I doubt if Caroline is getting soft. so I'm getting stronger?
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Easy
This was sooo tough, I had to add a lot of breaks -. the 20 seconds just werent enough -. I felt accomplished afterwards but it was seriously tough.
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katrin
Day 9 done. Used 5 and 7 kg. Could have used only the 7 kg. But lazy struck. The ab part i did with bent knees. My shoulders stronger for sure.
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emily
I swear your trying to kill us. Dont ask me why i chose to do this a few months after a csection. Im dying but in a good way -
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vylia
Excellent Friday session! I loved the staple! Great combination, fantastic pace, lots of stamina today. Thanks, Caroline!
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Conor
Thank you, Caroline! Your workouts are so fun, creative, and challenging! Love each and every one I'd tried!
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Brindha
2nd time doing this FABULOUS full body work out, Amazing finisher. Feeling stronger. Ready for a hike. --
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