This is full body 5 min warm up you can follow along to prior to exercise. If you follow along before your workouts, you will quickly get to know what’s coming next and won’t feel the need to watch this over and over as it will become second nature!
Let's get warmed up with my 5 minute HIIT warm up routine.
Here we go! Day 1 in the EPIC Beginners Series for those of you wanting to progress to the full EPIC Program! We are starting with a full lower body workout lasting 30 minutes. Squats, lunges, holds, and of course wall sits in there too make this an EPIC beginner leg workout! This is a fantastic workout to gut your hamstrings, quads, glutes and core with just your bodyweight as resistance! This is a no equipment workout however, you will need a wall, a sturdy chair and a mat. Remember to work at your own pace! You can go slower, you can even go faster if you feel like it.. just maintain form and alignment! Please ensure you warm up for at least 5 minutes prior to beginning. (See link below for my new warm up routine) I’m sure you will challenge yourself and feel the intensity as much as I did!! Let’s smash it!!
Day 2 in the EPIC Beginners Series for those of you wanting to progress to the full EPIC Program! For 30 minutes, we will be pushing, controlling, lowering, holding and pulsing our way through many challenging movements. A perfect workout involving the staple movements to master in order to progress to more advanced versions. This is an EPIC beginner upper body workout using your own bodyweight as resistance to build your strength and co-ordination! We will be targeting the arms, shoulders, back and core! This is a no equipment workout however, you will need a sturdy chair and a mat. Remember to work at your own pace! You can go slower, you can even go faster if you feel like it.. just maintain form and alignment! The timer will be on for 45 seconds of work and 15 seconds rest to get ready for the next exercise. Every 3rd exercise is a Cobra Push Up as this is so great for that mind muscle connection to triceps, practise for pushing up bodyweight as resistance and lowering with
Day 3 in the EPIC Beginners Series featuring an ab and core workout for those of you wanting to progress to the full EPIC Program! For 30 minutes, we will be lifting, lowering, holding, pulsing our way through a variation of core and abdominal movements. Don't forget to download your FREE program guide at https://carolinegirvan.com A perfect workout involving the staple movements to master in order to progress to more advanced versions. This is an EPIC beginner upper body workout using your own bodyweight as resistance to build your strength and co-ordination! We will be targeting the core, entire abdominal area whilst using our upper and lower body to assist. This is a no equipment workout however, you will need a mat. Remember to work at your own pace! You can go slower, you can even go faster if you feel like it.. just maintain form and alignment! The timer will be on for 45 seconds of work and 15 seconds rest to get ready for the next exercise. Every 3rd exercise is a vari
Day 4 in the EPIC Beginners Series for those of you wanting to progress to the full EPIC Program! For 30 minutes, we will challenge our entire body with a series of dumbbell exercises to hit every muscle group in the body. For further information on this series, please make sure you download your FREE EPIC Program Guide on my website: https://carolinegirvan.com You will need a pair of dumbbells, a mat and a chair to lean against. The dumbbells I am using are 10kg each. Remember to work at your own pace! You can go slower, you can even go faster if you feel like it..just maintain form and alignment! If completely new to training with weights, I would suggest practice bodyweight only or light weights to focus on positioning, pace and control. The timer will be on for 45 seconds of work with 15 seconds of rest in between exercises. Please ensure you warm up for at least 5 minutes prior to beginning. (See link below for my new warm up routine). Let’s hit our entire body and reall
Day 5 in the EPIC Beginners Series for those of you wanting to progress to the full EPIC Program! For 30 minutes, we will be covering some of the most common higher intensity movements found within the EPIC Program. This high intensity full body workout at home will test you mentally and physically! This workout will require strength, balance, body co-ordination, adapting to go from one exercise straight to another but mostly sheer determination to keep going when you just want to stop. Yo will simply need a mat and a bottle of water handy. Remember to work at your own pace! You can go slower, you can even go faster if you feel like it.. just maintain form and alignment! There is a small jump performed at the top of each burpee however you can simply leave this out if you wish! The timer will be on for 40 seconds of work for each exercise, however we will then go straight into 20 seconds of hands off mat burpees! You can obviously perform these at a pace that suits you! You then
Here we go! Day 1 in the EPIC Program and what better way to begin than leg day with this lower body workout! This is a 40 minute workout combining dumbbells and bodyweight exercises to hit all muscles in the lower body and core! We will be squatting, lunging, holding, pulses and pivoting! Lots of fun in this workout!! You will need a pair of dumbbells (my dumbbells are 12.5kg / 27.5lbs each for your reference) and a mat. Please ensure you warm up for at least 5 minutes prior to beginning. (See link below for my new warm up routine) Let’s push through to the end together!!
Day 2 in the EPIC Program and let's hit the shoulders, arms, chest, back & core! This 40 minute upper body workout combines dumbbells and bodyweight exercises to hit all muscles in the upper body and core, to add strength, muscle and definition! Presses, rows, pulses and push ups... it’s all in here! This is a workout to strengthen your upper body and to practice movements such as push up variations! The exercises are paired into groups of 3 similar exercises and every 3rd exercise is a variation of push up usually relating to the previous 2 exercises. This is a lot of work for the upper body so stop for a moment to reset when needed. You will need a pair of dumbbells (my dumbbells are 8kg / 17.6 lbs each for your reference) and a mat. Please ensure you warm up for at least 5 minutes prior to beginning. (See link below for my new warm up routine) Let’s push through to the end together!!
Day 3 in the EPIC Program and let's hit the abs and core! This core and abs workout will involve using our bodyweight as resistance to hit the entire core and the abdominal muscles.
Day 4 in the EPIC Program and it’s a full body workout session with dumbbells and bodyweight! This workout is going to challenge your control, core stability, balance and co-ordination and of course strength! For further information on this program including the full schedule, please make sure you download your FREE EPIC Guide on my website: https://carolinegirvan.com You will simply need a pair of dumbbells, a wall and a mat! The dumbbells I am using for your reference are 10kg each. The timer is for 40 seconds of work and 20 seconds to get ready for the next exercise. You should need this rest period!!!
Day 5 in the EPIC Program and it’s a full body hiit workout session!!! This high intensity workout requires only a mat, it is suitable for intermediates and advanced as you simply work through each 40 seconds at the intensity and pace that really challenges you! These 30 minutes will test you mentally and physically! This workout will require strength, balance, body co-ordination, but mostly sheer determination to keep going when you just want to stop. There is a lot of focus on the lower body so the legs definitely have to work hard! The timer is for 40 seconds of work and 20 seconds rest get ready for the next exercise. You should need this rest period!!!
Day 6 in the EPIC Program and we are hitting our arms and abs!!! The triceps and biceps will be tested with isolating exercises using a pair of dumbbells. The dumbbells I am using are 8kg (17.5lbs) each for your reference. You will also need a mat. This workout is approximately 40 minutes. We start with 5 biceps movements then 5 tricep movements (each exercise is repeated twice) all for 40 seconds each with 20 seconds rest. We then move to core and abs where each of the 10 exercises are performed for a full 1 minute and then straight onto the next! However please remember the timer is only a guide so no need to rush to begin... just when you ready! We then finish with one per set of the original arm isolation exercises and 40 seconds burnout!!!
Day 7 in the EPIC Program and it’s leg day!!! We will be hitting our entire lower body and core with this leg workout with dumbbells via lunges, squats and everything in between! The dumbbells I am using for your reference are 10 kg each. Every rest period throughout is 20 seconds. We will be performing a certain exercise such as sumo squat for 20 seconds, straight into the pulse of that movement, then straight into full range again!! Then following each 1 minute containing the full range and pulse is going to be lunges on each side with same time... 20 seconds full range but hold then full range! We perform on each leg! Then rest for 20 seances before moving into the next exercise which will be followed by lunge sequence again! This is a lot of time under tension on the quads, hamstrings, glutes, core and grip! We then finish with a drop set of close stance squats going from 2 x dumbbells to 1 x dumbbells to bodyweight only with no rest... 20 seconds of work for each!
Day 8 in the EPIC Program and it’s a compound upper body day!!! We will be hitting our entire upper body and core with dumbbells via presses and rows! The dumbbells I am using for your reference are 15kg x 2 and 10 kg x 2 but one pair of dumbbells is great too! You will also need a mat! I am using a chair just to provide more comfortable position pressing but it is not necessary. If standing, simply keep knees soft and look straight ahead. The chair should provide support for lower back. Each exercise is performed for 30 seconds with rest period being 30 seconds between each set. We perform each exercise for 4 sets in total. We then finish with a burn out of 2x sets of flyes and 2x sets frontal raises at the very end... 30 seconds of work with 30 seconds rest!
Day 9 in the EPIC Program and it’s a 1 hour full body workout with Dumbbells!!! We will be hitting our entire body with many different compound and isolating exercises each for 40 seconds of work with 20 seconds to get ready for the next! The dumbbells I am using for your reference are 10 kg x 2. You will also need a mat and a stable chair for Bulgarian lunges, bodyweight dips and decline push ups! It is handy also to have a wall or something steady nearby to help stabilise you during certain exercises such as pistol squats, particularly as these are towards the end and even if you can do this movement normally, they will be a lot more difficult after so many lower body exercises! Throughout I will alternate between using 2 dumbbells, 1 dumbbell and bodyweight so depending on the weight you have at home, you can use 2 dumbbells if I’m using 1 dumbbell or drop to 1 dumbbell when you need to for example. Don’t worry about losing balance during certain movements.. I do sometimes and j
Day 10 in the EPIC Program and it’s BURPEES!! With this HIIT Workout we will be hitting our entire body with many different takes on the famous burpee! All you will need is a bottle of water and a mat! You may need a wall or steady chair to help with balance during pistol squat burpees! The timer will be on for 40 seconds of work and 20 seconds rest before moving onto next burpee! 40 seconds is a longer period for HIIT as apposed to say 20 seconds. You still want to go at a fast pace but still ‘pacing’ yourself!
Day 11 in the EPIC Program and it’s a quads and abs workout! We will be hitting our entire lower body with emphasis on the quads, beginning with approx 10 minutes abs! You will need is a bottle of a mat, a wall and a pair of dumbbells. An option is a yoga block or thick book to perform some squats with the heel elevated. The timer will be on for 1 minute per ab exercise, however when we come to the quad segment, the timer is 40 seconds of work and 20 seconds rest before moving onto the next variation. As you will see below at the beginning of the lower body training, the main squats are repeated for 2 sets, before we move to one set of most exercises.
Day 12 in the EPIC Program and it’s shoulders! We will be using dumbbells to target our deltoids with single and double arm work, pressing, holding and control throughout for this shoulder workout with dumbbells. You will need a pair of dumbbells and a wall if you are performing the handstand hold at end however this is optional. I am using 2 x pairs of dumbbells (10kg x 2 and 6kg x 2) to show you which movements typically involve the heavier and lighter weights however this can be competed with one pair of dumbbells! The timer will be on for 30 seconds per exercise, however if the exercise is single arm, we will simply go straight onto opposite arm with no rest.
Day 13 in the EPIC Program and it’s a hamstrings and glute workout! We will be targeting the 3 main muscles of the glutes: the gluteus maximums, gluteus medius and gluteus minimus as well as the adductors and hamstrings. We will be using small resistance bands and dumbbells to target the hamstrings and glutes but also our core! During this workout I am using one dumbbell and it is 20kg (44lbs) however you can use 2 x dumbbells to increase the weight of needed depending on the dumbbells you have. You can also use a kettlebell. In regards to the band, if you have a longer band you can double it up to shorten it and increase the resistance. There are so many athletic and strength benefits to training your glutes including improved posture, help protect your spine, run faster, jump higher, improve stability of core and hips, reduce risk of injuries including the hamstrings, hips, lower back and knees. Often lower back pain can be associated with weak glutes and/or hamstrings. Th
Day 14 in the EPIC Program and it’s a superset full body workout at home using dumbbells and our bodyweight for this session! We will be targeting the entire body; quads, hamstrings, glutes, shoulders, chest, back, arms and of course core! You will need a mat and a pair of dumbbells for this workout. For your reference I am using 2 x 10kg. The timer will be on for 45 seconds per exercise, supersetted immediately by an exercise that compliments it for 45 seconds to get ready for the next! We have 30 seconds rest before the next superset!
Ready for a high intensity full body session? All you need is a mat and yourself ready to go! Let’s get the heart rate up, challenge yourself mentally and physically and become stronger! With this no equipment full body HIIT workout at home you simply work through each exercise 20 seconds at the intensity and pace that suits you! No matter your level of fitness, you should aim to really challenge yourself! It is a tabata style format in that it is 20 seconds of work, 10 seconds rest throughout for 4 minutes per set (pair of exercises). Once you complete 4 minutes of a section, we then have 10 seconds rest to begin next set and so on!
Day 16 of the EPIC Program and it's a back and bicep workout! This is a solid upper body session targeting the upper and middle back and those arms! You will need dumbbells, a mat and something steady to lean against for the bent over rows. Optional is a chair that can support you whilst doing pullovers however these can be also performed on the mat! On the chair allows for a greater range of motion. I am using 2 pairs of dumbbells (17.5kg and 8kg each). The timer will be on for 30 seconds per exercise and 30 seconds rest. Many of the exercises are single arm so we will perform the exercise on one side, then straight into other side. I would suggest counting how many reps you perform on one side so you can then do the same on opposite arm.
Here we go for leg day!! And it’s lunges! Technically no exercise is the same however what we do on one side, we have to do on the other for this leg workout. You will need a mat, a pair of dumbbells (I am using 10kg each hand for your reference) and a block or book for foot elevated lunges! A wall is also useful for assistance during lunge to pistol squats if needed. Timer will be on for 45 seconds followed by complimentary exercise for another 45 seconds with 30 seconds rest!
The arms and chest are targeted in Day 18 of the EPIC Program! Full of super sets throughout and finishing with bodyweight push ups, this workout is definitely going to push up triceps to a new level. The shoulders and core involved also alongside this chest and tricep workout. You will need a mat and a pair of dumbbells. I am using 2 pairs (15kg and 8kg pairs) however you can use 1 pair and simply perform more reps etc! The timer will be on for 45 seconds of work, followed immediately by another 45 seconds of work followed by 30 seconds rest. We complete each of the main super sets for 3 sets. Ensure to stop when you feel your form is being affected. During the flyes, ensure a slight bend at elbows throughout. With the skull crushers, ensure you are aware of position of upper part of arm that it remains as steady as possible (perpendicular to body) whilst lowering and rising of dumbbells. During the tricep press, try to keep those elbows in by sides throughout.
1 hour full body dumbbell workout Day 19 let's do this!! There is a ‘dumbbell complex’ every 4th exercise that incorporates 4 main compound movements to target slot of muscles at the same time, they are as follows: HIGH SQUATS ROMANIAN DEADLIFT BENT OVER ROW SHOULDER PRESS You will need a mat, a wall for wall sits at the beginning and a pair of dumbbells. The dumbbells I am using are 10kg each for your reference. The timer will be on for 45 seconds of work, 15 seconds rest throughout. We complete each movement for 2 reps only and transition to the next as smoothly as possible. Once we complete each movement for 2 reps, we repeat until the timer is finished for the 45 seconds! A Complex is more commonly performed with a barbell however we can perform many of the same movements with a dumbbell! A complex has many benefits including increased strength, muscular endurance, co-ordination but also the benefits of cardio! Your grip and forearm strength is improved also! Ensure you mo
High intensity, full body workout 30 minutes! No jumping, low impact, no repeat, dumbbell full body fun!! Grab your dumbbells, a mat and let’s go!!! The dumbbells I am using for your reference are 6kg each! This full body intense session will burn a lot of energy, build strength, require you to engage your core and sweat!!! Timer will be on 40 seconds of work, 20 seconds rest! Ensure you earn your rest! I am using 6kg but if I was using even lighter, I would be still earning my rest as I would perform at a faster pace many of the movements but still ensure form is ????????! It is up to you to push it and challenge yourself!! The following exercises are no repeat (however what we do on one side... must be done on the other!!)
Defined legs.... let’s strengthen our quads, hamstrings and glutes whilst burning lots of energy through dumbbell complexes with this leg workout at home!! Day 21 in the EPIC Program and it’s leg day! This workout is a challenge for the entire lower body including the quads, hamstrings, glutes and of course core is majorly involved. This workout is based on 2 sets each of a complex performed for 3 minutes (one complex for 4 minutes). Within each complex is 4 main exercises that we perform each for 10 reps, then move onto the next to complete 10 reps and so on. Once you complete all four exercises, you repeat if the time allows you for the entire duration! Your aim is to not drop the dumbbells however you can change hand position to having the dumbbells by your sides or in a front rack position etc. Ensure you perform at your own pace! You may go slightly faster or slower than me but ensure your form is ????????????????????????????????!! The weights I am using for your reference are 2 x 10kg.
Let’s add definition to the arms with this shoulder workout with dumbbells combined with core strength and stability exercises with intense supersets! You will need a mat, something steady to lean against for rear delts and a pair of dumbbells. I am using 2 pairs of dumbbells; 2 x 10kg and 2 x 6kg however you can use 1 pair of dumbbells! Simply ensure you perform at the rate to suit the weight of your dumbbells and ability! This shoulder and core workout comprises of supersets with 45 seconds of work, followed immediately by another 45 seconds of work and finally 30 seconds rest. We repeat each superset twice before moving onto next! I do say in the supersets to go immediately into the next exercise however please don’t rush. It may take afew extra seconds to get into position etc so please ensure you don’t worry to much about being ready as soon as beeper goes!
Glutes and abs... 15 minute no rest ab exercises, specifically the upper abdominals, followed by glute activation, dumbbell glute focused exercises and hip thrusts to activate, isolate and engage the glute muscles! You will need 2 dumbbells, or 1 heavier dumbbell or kettlebell! Also a mat and a chair for the hip thrusts. If using a solid base chair, place a towel on it to soften the surface for upper and middle back during thrusts. Ankle weights are completely optional and can be worn during the glute activation at beginning of glute part of workout. A band is also optional. I will be wearing a band for some of the exercises however can alternative will be provided if not wearing a band. The timer will be on for 1 minute no rest during the 15 minute abs routine at the beginning. Once we move to glute activation, the timer will be 45 seconds of work, followed by 15 seconds either pulse or hold or 1/2 reps of previous movement! Once we move to the dumbbell part, the rest will
very muscle in our body is going to be challenged and heart rate up for the next 1 hour with this full body dumbbell workout! We will superset our way to feeling strong! This full body workout is a slow paced and focused session to build our strength, focus on form and control. I always love a full body dumbbell session to work on feeling the muscles contract, particularly the eccentric part of the movement such as lowering during press! The weights I am using are 10kg / 22lbs each. You will also need a mat! Many of these supersets will begin with 2 dumbbells then drop to 1 for the other exercise. The timer will be on for 45 seconds of work, then into 45 seconds of a complimentary exercise followed by 30 seconds rest. This is a no jumping workout and a no repeat workout so lots of fun!!
Ready for some high intensity fun with 60 exercises and limited rest in this no repeat HIIT workout, that requires maximum effort and bodyweight strength! Perfect way to burn fat and maintain muscle! No equipment needed, just a mat, bottle of water and your mind and body ready to work!! 20 seconds of work, 20 seconds rest! 60 exercises, 40 minutes in total! Due to the time being only 20 seconds of work, you should be working to really push out those reps and get that heart rate up!!!
Build lean muscle! Complexes are one of my favourite training methods to condition the body, increase strength and shed body fat! Both physically and mentally a challenge but this training method is worth the hard work! This workout consists of 4 main complexes. Each complex will be performed for 10 minutes in total, with 1 minute rest between each complex. Before each complex begins, on screen it will show what is coming up. Try to focus on this to have an idea so you can perform at your own pace as you may go at a faster or slower pace than me depending on your weights. Of course the splits of the complex will remain on the screen for the duration of the 10 minutes also. You can absolutely follow me however I may miss a curl etc! Maintain a steady pace throughout and pace yourself as 10 minutes is a long time working continuously. You can hold dumbbells by your sides or lifting up infront of shoulders during lunges etc depending on your grip and forearms if and when they need
Arm workout and abs workout in one! We will focus on strengthening and toning the triceps and abs during this bodyweight and dumbbell workout! You will need a stable chair for bodyweight dips, a mat and a pair of dumbbells! The dumbbells I am using for your reference are 8kg each! The timer will be on for 50 seconds of work and 10 seconds rest during the abs portion and 40 seconds of work with 20 seconds of rest during the triceps portion! This is a slow paced workout with focus on the full range motion of the tricep exercises, aiming for depth not reps on the tricep push ups and control on the abs! During the abs section we will use a mixture of bodyweight and dumbbells to target the core and abs! When we get to the tricep section, every 3rd exercise will be bodyweight dips! I have chosen this as a staple exercise as you are able to do a lot of reps and modify accordingly. As you fatigue, you have the option to bring your feet flat on the floor and knees bent at 90° so you ca
This is a Glutes workout, hamstring workout and back workout... all in one session! This dumbbell routine will strengthen your entire posterior chain! You will need a pair of dumbbells, a steady chair for Bulgarian lunges and a mat! Also a wall simply to use for balance during single leg calf raises! The timer will be on 45 seconds of work, with 15 seconds rest. There is a staple exercise combination after every 3rd exercise... variations of the Romanian deadlift. I have chosen this exercise as it is a fantastic movement to involve the hamstrings, glutes and back! Your forearms will also be tested!! You can perform with one dumbbell if preferred, particularly towards the end if forearms and grip feeling it tough!
1 hour dumbbell full body dynamic and isometric workout hitting every single muscle to challenge you mentally and physically! Isometrics is simply a term for a muscle holding its contraction and is neither lengthening or shortening! It is harder then it looks! The aim is to hold these isometric positions are best as you can! Try to really engage the muscles to the maximum and hold the contraction. Remember to relax your breathing when holding the contraction! For any hold involving leg lower, simply do not lower as much or bend at knees. Reduce to 1 dumbbell when needed, or bodyweight only! You will simply need a mat and a pair of dumbbells. The dumbbells I am using for your reference are 2 x 10kg. Every exercise is for 30 seconds each, however it is trisets so basically we will perform a dynamic movement for 30 seconds, straight into the isometric hold for 30 seconds, followed straight away again by 30 seconds of the dynamic movement again! Each triset is different! Howev
Intense no jumping EMOM high intensity workout. Every Minute On the Minute! Full body workout! High intensity! No jumping! Heart rate up! Burn energy! EMOM; the faster you work, the more rest you have! All you will need is a mat and a bottle of water! Basically, a series of exercises and reps are performed with good pace and form within 1 minute period before the beeper goes and you do it again. Each combination of exercises and their reps are performed for 10 sets. You hopefully should be having at LEAST 10-15 seconds rest before the beeper goes for the minute gone. I would advise you to look at the exercises below so you know roughly what is coming up and the quantity. PLEASE REDUCE QTY OF REPS (as detailed in brackets below and also in pink on screen during the workout) IF YOU ARE NOT GAINING SUFFICIENT REST BETWEEN NEXT SET! It is important to know when to reduce the reps due to limited rest or form being affected during this full body high intensity session!
Welcome to week 7 in the EPIC Program!! Day 31 and it’s glutes & ab workout combined! Hamstrings, core, abs, glutes all are involved in this dumbbell workout! You will need either 2 x dumbbells (or 1 larger dumbbell), or a kettlebell or plate. Also a mat and a chair for hip thrusts. You don’t need a band for this workout however you can add it on during the sumo squats (bring feet closer in and push knees out), bridges and hip thrusts if you like! The timer will be on for a majority of time 45 seconds with 15 seconds rest, however some of the movements completely leave out the rest abs you will be performing hip thrusts etc for 1 min 45 seconds! ???? For a portion of this session, every 3rd exercise is a staple: the sumo half rep squats. Ensure feet at 45° out, wider than than standard squat, you keep chest open, shoulders back and down, push hips back and don’t stand fully! Of course stand fully when you need a rest.
Shoulders and obliques workout here we come! We will be hitting our entire core abs abs with focus on the obliques followed by a shoulder workout with dumbbells! You will simply need a pair of dumbbells and a mat for this workout. I am using 2 pairs of dumbbells but this is optional. I am using 10kg for the obliques and the compound shoulder movements and the 6kg for the lateral, frontal, rear delts etc! The timer will be on for 50 seconds of work and 10 seconds rest for the oblique portion. Timer will then change to 40 seconds of work and 20 seconds rest for the shoulders. We perform each movement for 2 sets before moving into next! The burn out of push press at the end is only one set! PLEASE NOTE: perform windmill either bodyweight or with a very light weight if not used to this movement.
Complete lower body and biceps workout... dumbbells ready to go! Glutes, hamstrings, quads, core and of course biceps will be working hard throughout this dumbbell workout!! You will also need a mat. I am using 2 different weights but this is not necessary! The Dumbbells I am using are 8kg x 2 and 10kg x 2 for your reference! As you will see below, the workout consists of 2 complexes for lower body (1 with 2 dumbbells and the other with 1 dumbbell). The second complex requires to switch sides after all 4 exercises have been completed! COMPLEX (10 minutes everything 10 reps)
1 hour full body workout with dumbbells and bodyweight to target our hamstrings, glutes, quads, core, shoulders, back, chest, arms and abs! We will use our bodyweight and dumbbells throughout this workout! All you will need is a pair of dumbbells, a mat and a stable chair. Following every 4th exercise is a staple movement: Bulgarian lunge to single leg push up, which we do one side then the other. The timer will be on for 40 seconds of work and 20 seconds rest throughout! We finish with a burn out of DB lunges for 40 seconds, straight into 20 seconds bodyweight only... and repeat on opposite side!
High intensity, full body Tabata style workout hitting the entire body! No equipment! All you will need for this workout is a bottle of water handy, a mat and lots of energy!! ENSURE YOU WARM UP: Check out my 5 Min HIIT Warm Up Below It is a Tabata format in that it is 20 seconds of work, 10 seconds rest throughout for 4 minutes per set (pair of exercises). Once you complete 4 minutes of a section, we then have 10 seconds rest to begin next set and so on! This 30 minute full body high intensity workout is split into 7 pairs of exercises. We finish with hands to floor BURPEES for 20 seconds at the very end for a burn out!
Bicep workout and back workout with dumbbells! We will be doing rows, pulls, curls and pushes to strengthen our back and arms. You will need a mat and a pair of dumbbells. A chair is optional. The dumbbells I am using for your reference are 15kg x 2 & 8kg x2. The timer will be on for most of the movements 45 seconds, 15 seconds rest. However a couple of movements will be 40 seconds and 20 seconds rest. Slow and controlled for this one! Your biceps, lats, rhomboidal, posterior shoulder, spinal erectors and even the glutes and hamstrings due to stabilisation are working!
It's EPIC leg day!! A bodyweight and dumbbell lower body workout with variations of Bulgarian Lunges, primarily targeting the hamstrings and glutes! You will need a pair of dumbbells and a steady chair. A wall close by is also an option to help with balancing assistance. We will be doing each variation of Bulgarian Lunge only once, however what we do on one side, we have to do the same other side! There is a staple exercise involving the hamstrings! It is a single leg foot elevated bridge (also known as hamstring lift etc as below). As we progress through the workout, we will move closer to the chair!
Upper body workout perfectly combining dumbbell exercises and my favourite, push ups!! This push up and dumbbell workout will be particularly intense on the shoulders and triceps! Each complex is 4 minutes in total... simply work though at a pace to suit you. Complete each exercise per sets and continue for the duration! Following each complex, we go STRAIGHT into push ups! This is for 40 seconds but you may find you need a few seconds to get into the push up position and also let arms somehow regain feeling after the previous complex! We are then onto 3 various exercises some of which are dumbbells and others bodyweight. Towards the end, we can all look forward to an abs complex containing simple movements with the dumbbells to target the entire abs! You will need a pair of dumbbells, a mat and the yoga block/book/stepper you have used previously in other workouts! The dumbbells I am using for your reference are 10kg each and also 6kg each, however 1 pair is great, just work
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.
Are you ready for EPIC HIIT. Let’s go! Grab those dumbbells for an intense full body burn! Every muscle will be on fire in this full body dumbbell high intensity session! All you will need for this HIIT workout is a pair of dumbbells, a mat and a wall for a couple of wall sits! The dumbbells I am using for your reference are 6kg each! The timer will be on continuously for 30 seconds of work, 15 seconds rest. We will perform each exercise twice! There is a staple exercise performed once every 5th set... the squat to press! Try to use the drive from the legs and hips to drive those dumbbells overhead! Always look straight ahead and land without jolting.
Glute and hamstring day! This dumbbell lower body workout will target the hamstrings and glutes to strengthen and build the muscles. The timer will be on throughout for mostly 40 seconds of work, 20 seconds rest however there will be exercises where we work through the rest period! For example, 40 seconds hip thrust, 20 second pulses, 40 seconds hip thrusts! The band is optional of course. If not using a band, ensure pushing hips back and driving through heels on way up during sumo squats. Also during hip thrusts, really squeeze glutes and lower with control. If using a band, think knees out!!!! Whether you are squatting or hip thrusting!
Let’s build the shoulders and tighten our core with this dumbbell and bodyweight workout! It’s all about control lifting and lowering throughout this entire core, abs and shoulder workout! During the shoulder exercises, try to relax! Breathe and try to keep those shoulders down. Focus on full range of movement, trying to match pace lowering and lifting of weights (difficult to do but you try to!), whilst ensuring knees soft and core tight. During the planks, ensure your shoulder blades are not too far apart or too close together. Your legs should be very tight (squeeze your quads and glutes) and look straight down! And again, breathe! You will need a mat and pair of dumbbells. I’m using 12.5kg each and 6kg each, however you can simply use one pair of dumbbells! A chair is optional, I use a chair for seated shoulder press, Arnold press and decline planks however the presses can be performed standing and planks on mat! The timer will be on for 45 seconds of work focusing on the
Quads and lower abs workout combined! The entire lower body will be working hard with focus on the quads and entire abs with focus on those lower abdominals! All you need for this workout is a pair of dumbbells, a mat and a yoga block/book for heel elevated squats. The timer will be on for 50 seconds of work, 10 seconds rest during the abs section, and 40 seconds of work with 20 seconds of work during the quads section. We will begin with approx 10 minutes abs before moving to quads then back to mat for more abs before moving to more quads with just one dumbbell (depending on your weight you have you can use x2 dumbbells).
The last full body dumbbell workout in the EPIC Program! 2 x 20 minute complex to challenge you mentally and physically! You can do it with perseverance! This pure grit advanced workout and will challenge you! You will simply need a pair of dumbbells and a mat for a very demanding workout. Once we complete the first complex (with 2 dumbbells), we have a minutes rest before moving to the next complex with only 1 dumbbell. Following this, we work through one round of each exercise we have previously done for 40 seconds, 20 seconds rest! Finally we lie down for some well earned abs before a finisher! Ensure you go at your own pace during the complexes! Simply remember 5 reps per exercise and be ready for the next movement! During the complexes you are trying to complete without dropping the dumbbells! Although this is a long time to be holding weights so if you need to drop them, do so before returning as soon as you can!
Every Minute On the Minute fun! A full EMOM HIIT workout, no equipment to really get that heart rate up and burn a lot of energy!! EMOM is basically the faster you work, the more rest you have! All you will need is a mat and a bottle of water! A combination of 3 exercises are performed within a 1 minute period before the beeper goes and you do it again! You are aiming to have some rest before going again! If continually not having sufficient rest, reduce the reps! Each EMOM has an exercise to be performed for 20 reps, this is a good exercise to reduce to 10 reps if needed. It is your choice! There are only 9 exercises in this workout but this is the first EMOM where I didn’t finish the full number on time!! Definitely deceptive and relentless! ????
Upper body workout with dumbbell abs and core combined! No repeat with 24 abs and core movements, and 24 push up variations! All you need is a mat and a dumbbell! The dumbbell I am using is 6kg. We will work thorough abs and core before moving to variations of push ups! We then return to the mat for more core and abs before finishing this more push ups!! The push ups will be 40 seconds each, 20 seconds rest. Take your time! Control the movements and stop when you feel your form is not the best it could be! The abs and core is 50 seconds of work, 10 seconds rest. I am using a dumbbell for a majority of the abs and core however you can perform bodyweight also, particularly the windmills if you not confident with a dumbbell.
Leg day let’s go!! Hamstrings, glutes, quads, calves & core all targeted in this lower body workout with supersets! For this leg workout, you will need a pair of dumbbells, a mat and that book/yoga block you have been using over the past few weeks! I am also using a glute band, however this is optional! The dumbbells I am using for your reference are 10kg each. The timer will be on for 45 seconds of work, straight into another exercise 45 seconds work then 30 seconds rest before moving onto the next superset! Towards the end the timer will change to 30 seconds of work, followed by a hold for example then straight into a similar movement!
Total upper body workout using bodyweight and dumbbells as resistance to help strengthen the arms, shoulders, chest, back and core! For this upper body workout, you will need a pair of dumbbells, a mat and a chair to rest hand on for single arm rows and dips. The dumbbells I am using for your reference are 12.5kg x 2 and 8kg x 2. You can of course use one pair of dumbbells! I am using the chair for some seated shoulders however you can stand if preferred! I also use the chair for pull overs but again, this is not required. You can perform pullovers on the mat; just ensure dumbbell is is held parallel to mat so you can get a deeper stretch without hitting the mat so soon. If you prefer not to place feet on chair, simple perform push ups instead of decline push ups and pike push ups with feet on the mat. The timer will be on for 45 seconds of work, 15 seconds to get ready for next exercise! Remember to go at a moderate pace, particularly when pressing overhead. During the lowering
Full body bodyweight only with a full body stretch workout! Never underestimate how challenging it can be using your bodyweight as resistance! All you will need for this full body strength and stretch workout is a mat and a bottle of water! We will work through a range of movements using our own bodyweight as resistance with no repetitions, followed by a full body stretch! The timer will be on for the main part of the workout being 45 seconds of work, 15 seconds rest.
This is it... Day 50! You’ve one last challenge to see how far you’ve came! Let’s see how good your form can be whilst your heart rate is up for this HIIT workout and you are pushing out those reps! Have fun! You have achieved something special... training consistently for 10 weeks. The positivity has been apparent and let’s continue for this 1 hour high intensity, no jumping, no repeat, low impact workout! Remember! It is only as HARD as you push it!! Make this your own, give it your all!! *Official EPIC Program Apparel launched today. Wear your EPIC accomplishment with pride: https://teespring.com/stores/caroline... The timer will be on 30 seconds of work, 20 seconds of rest. All you will need is a mat, bottle of water and ideally, a smile! It is YOU versus YOU! There is one pistol squats in between lunges so if you prefer modify for simple lunge!!!