UNFORGIVING Full Body Workout with Dumbbells | EPIC Heat - Day 14

30 minutes in this unforgiving full body workout with dumbbells incorporating strength, endurance, core stability, core strength and control to involve all of the major muscle groups using antagonist training! Even though we are working hitting the quads then hamstrings for example, this is a very demanding workout as your heart rate is elevated therefore it is crucial to ensure you don’t neglect your technique performing these compound movements. I hope you really challenge yourself and be in charge of those dumbbells! For this full body workout, you will need a pair of dumbbells, your mat and a yoga block/book to simply increase the challenge on lunges and squats! The dumbbells I am using for your reference are 15kg each and 8kg each for some upper body such as Arnold press. The timer will be on for 50 seconds of work, 10 seconds rest for the first portion all being lower body. Once we move to upper body focus, the timer will be 45 seconds of work, 15 seconds rest. Timer: 50/10 1 1/2 REP HEEL ELEV SQUATS 1 1/2 REP RDL 1 1/2 REP HEEL ELEV SQUATS 1 1/2 REP RDL 1/2 REP BODYWEIGHT ELEV SQUATS 1/2 REP RDL 1/2 REP BODYWEIGHT ELEV SQUATS 1/2 REP RDL DEADSTOP LUNGE ELEV STAGGERED RDL DEADSTOP LUNGE ELEV (switch) STAGGERED RDL SUMO 1 1/2 REP L SIT HOLD OR LIFTS SUMO 1 1/2 REP L SIT HOLD OR LIFT Timer 45/15 DOUBLE BENT OVER ROW DIAMOND PRESS DOUBLE BENT OVER ROW DIAMOND PRESS ALTERNATING RENEGADE ROWS PUSH UPS ALTERNATING RENEGADE ROWS PUSH UPS ARNOLD PRESS PULLOVER ARNOLD PRESS PULLOVER PALMS UP CURL TRICEP PRESS PALMS UP CURL TRICEP PRESS Finisher: 20 seconds each! SQUATS RDL DOUBLE ROW PUSH UPS! By this finisher, you will have worked very hard! And once you begin the isolation work on the biceps and triceps, you will notice you have already been hitting those muscles during the rows and diamond press! I hope you all have an intense session and be proud! Day 14 smashed!!! 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:    • 9 Min Full Body Warm Up Routine | Caroline...   Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/... Optional Add-on:    • 15 Minute BURNING Biceps Workout / Dumbbel...   My Other FREE Workout Programs EPIC Beginner:    • Beginner EPIC Series   EPIC I:    • EPIC I Program   EPIC II:    • EPIC II Program   Join The Community ▶ Instagram:   / carolinegirvan   ▶ Private Facebook Group:   / carolinegirvan   Equipment I Use: ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan Business Enquiries: ▶ Email: [email protected] Caroline Girvan PO BOX 115 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