A full body workout using compounds movements to begin followed by more dynamic movements to target the major muscle groups in the body! Squats, lunges, RDLs, chest press, rows, shoulder presses before we move to more variety in the 2nd circuit!

For this sweaty session, you will need a pair of dumbbells and your mat! The dumbbells I am using are 12.5kg each!

The timer will be on for 50 seconds of work, with 10 seconds rest between each exercise! Once we complete each circuit, we have just over 1 minute rest before we go again!

In the introduction, I touch on some tips for the vent over row, that also apply to many other exercises such as renegade rows and shoulder press. Occasionally we will use momentum for bent over rows or push press to lift the weight, but the eccentric lowering should be slowed down. In fact if you have lighter weights than you would prefer, slowing down the lowering portion will increase the intensity!

X2 rounds!

ARNOLD PRESS
SQUATS
BENT OVER ROW
STATIC LUNGE
STATIC LUNGE
CHEST PRESS
RDL

X2 rounds!

SQUAT TO PRESS
PUSH UPS
SQUAT TO RDL
X1 DB SQUAT TO PRESS
X1 DB SQUAT TO PRESS
ALT DUMBBELL BURPEE

Finisher! 20 seconds each!

SINGLE ARM PRESS
UNEVEN 1/2 SQUAT

SINGLE ARM PRESS
UNEVEN 1/2 SQUAT

DIAGONAL PRESS
1/2 SQUATS!

I really enjoyed this workout as it is only one set before moving onto the next so a change from the 3 or 4 set range recently!

I know you will smash it!!

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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My Other FREE Workout Programs

EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
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