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Ready for one hour hitting the entire body? Quads, hamstrings, glutes, back, chest, shoulders, arms and core using dumbbells & bodyweight compound and isolation exercises to make you work really hard!
For this 1 hour full body workout, you will need a pair of dumbbells, your mat and a chair!
The dumbbells I am using for your reference are 15kg each and 8kg each!
SQUAT x15
RDL x15
RENEGADE ROW x10
LANDMINE ROW x20
LUNGE x15
FWD STEP LUNGE x15 (same foot forward)
LUNGE x15 (switch side)
FWD STEP LUNGE x15 (same foot forward)
SHOULDER PRESS x10
WIDE CURLS x10
STAGGERED RDL x15
STAGGERED SQUAT x15 (same side)
STAGGERED RDL x15 (switch)
STAGGERED SQUAT x15 (same side)
SQUAT TO PRESS x10
ALT REAR LUNGES x20
DIAMOND PRESS x15
PULLOVER x15
SIT UP x10
ALTERNATING HOVER REACH x30
BULGARIAN LUNGE x15
SINGLE LEG DECLINE PUSH UP x5
BULGARIAN LUNGE x15
SINGLE LEG DECLINE PUSH UP x5
ALTERNATING LATERAL RAISE x10
ALTERNATING REAR FLY x10
KNEEL TO SQUAT x10
NARROW TO WIDE SQUAT x10
KNEEL TO SQUAT x10
NARROW TO WIDE SQUAT x10
DIPS x15
TRICEP PUSH UPS x5
MAKER x5
X BODY MOUNTAIN CLIMBERS x30
You will notice the body exercises will be just as, if not more challenging in a different way!
Remember 3 minutes is quite a length of time so it is important you know when to pause and reset to remain great form!
1 hour full body lets go!!!
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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
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EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ
EPIC Heat: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUcupe9O1IKpC_GhHuHW96r
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Caroline Girvan
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
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Amazing work👍
This is a tough one! How can you do this to us!! Hahaha! Will do it again to perfection! Extremely motivated to do more!
Thank you again
Dear Caroline, your comment “if you feel like stopping, just think that you are lucky to be able to do this” got me through a number of times and gave me a boost of energy each time. It is incredible how powerful the mind can be. Thank YOU for everything you do. Amazing! 💚
Caroline thank you so much for all your workout! I guess It’ll be great if you can add information which dumbbells do u use in each exercise 😇🏋🏻♀️
I have to say my favourite part was the Kneel to squat complex, my goodness those quads were burning intensely!!!! I definitely had to stop and shake out my legs;). Great workout!
I loved it thank you very much Caroline!!💪😅
Yes, I want to let you know that I almost died! Thank you… I will come back tomorrow for more!
Mad respect. This lady is probably late 30's and has a body that women half her age dream about. That didn't happen by accident. Amazing workout, and perfect form on everything.
I only did up to 60% but feel great! Thanks!! 🙂
Done! Great workout – tough but not impossible. The Maker/Mountain Climber set was TOUGH! Looking forward to the HIIT tomorrow. Thanks, as always, Caroline!
Intense training, but done! Thanks!
That was awesome, thank you Caroline!!!
This was a tougher one but very very good one. The kneel to squat burned so much, had to pause in order to complete it. Will do it again later this week. I love Caroline’s workouts!!!! 💕
Currently in not a heat wave but a heat bubble here in B.C🥵 this workout was killer thank you Caroline beyond grateful for you❤️
Another fab workout. I've been doing the complex series before starting epic ii. I literally had to sit on the chair for a few minutes after I'd finished, legs were on 🔥🔥
Mix of weights and body weight was perfect!
It was really fun series! I did everything except HIIT since I took saturday of and had to do full body today.. 😅 Maybe I'll repeat this next week if you won't upload new workouts. Thanks for motivating to exercise ❤️
Nothing beats the feeling of going up the stairs, only to realize u can't after this workout lol! Jello legs! But kidding aside… Gotta love the soreness post workout. You rock Caroline! My favourite trainer! Xo
Caroline, you’re a mad woman and a genius wrapped in one tiny powerful package. This was a great one. Sweat n endorphin filled session. Thank again CG ♥️♥️♥️✨✨✨