Full body, no repeat dumbbell cardio workout! But no repeat doesn’t mean less intensity! These exercises are positioned within this total body workout in an order to really make you work! We kick it off with lower body, then upper then full body movements!! You will love it!

The timer will be on for 50 seconds of work, 10 seconds rest so it’s going to be a short time between each exercise!

For this challenging full body workout you will need a pair of dumbbells, your mat and a chair for some dips, Bulgarian lunges and decline push ups!

The dumbbells I am using for your reference are 17.5kg and 9kg.

Lower body!

STATIC LUNGE
STATIC LUNGE
RDL 1 1/2 REPS
HIGH SQUATS
SWING TO SQUAT
RDL TO SQUAT
STAGGERED RDL TO LUNGE
STAGGERED RDL TO LUNGE (switch)
BULGARIAN LUNGE
BULGARIAN LUNGE (switch)
CURTSEY TO LUNGE
CURTSEY TO LUNGE

Upper body!

BENT OVER ROW
RENEGADE ROW
ARNOLD PRESS
SINGLE ARM PRESS
SINGLE ARM PRESS(switch)
ALTERNATING LATERAL RAISES
DRIVING THE CAR
DECLINE PUSH UPS
PIKE PUSH UPS
DIPS

Full body movements!

SNATCH
WINDMILL (same side)*
SNATCH (switch)
WINDMILL (same side)*
STAGGERED SQUAT TO PRESS
STAGGERED SQUAT TO PRESS (switch)
MAKER!
TOE REACH TO HOLLOW
TUCK TO EXTEND

*if new to windmill movement, perform bodyweight only or with a bottle of water in hand.

Finisher:
30/30/30
1/2 REP SQUATS
PRESS
CLEAN TO SQUAT TO PRESS!

I think you will really enjoy this workout! Lots of variety, little time to rest but all about controlling those dumbbells!

Let’s go!!!!!

Cx

To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://carolinegirvan.com where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset!

Always ensure you warm up before any workout, here is my new EPIC Heat Warm Up Routine: https://youtu.be/Wf7BDS2KHGs

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EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

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Caroline Girvan
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County Antrim
Northern Ireland
BT38 8WB

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. Disclaimer: As an Amazon Associate I earn from qualifying purchases