1 hour circuit fun coming your way! 3 circuits combining dumbbells, bodyweight, isometric hold, core, ab specific and raising the heart rate all combined to create a solid 1 hour session to work through!

All you will need for this workout is a pair of dumbbells and your mat. The dumbbells I am using for your reference are 12.5kg each.

The timer will be on for 45 seconds with 15 seconds rest between each exercise. Each circuit is performed for 3 rounds in total!

The last 6 minutes is an exercise selected from each of the circuits so there is one dumbbell strength exercise, bodyweight, isometric, core, ab and heart raising movement!

***********PLEASE NOTE: the preview within the video for the plank alternating leg displays a reverse crab hold. I apologise for this error. I am sure you will know the order nevertheless! Thank you.

RENEGADE ROWS
PUSH UPS
SUPERMAN HOLD
PLANK UP & DOWN
HOLLOW ALT HAND TO FOOT
WALKING SWING
SQUAT TO PRESS
ALTERNATING LUNGES
SUMO SQUAT HOLD
PLANK LADDER
SLOW BICYCLE
RAINBOW KICK

1 1/2 REPS RDL
HAMSTRING MARCH
REVERSE CRAB HOLD
PLANK ALT LEG LIFT
SIT UP TO V SIT
DUMBBELL BURPEES
1 set of the following!
RENEGADE ROWS
ALT REAR LUNGES
REVERSE CRAB HOLD
PLANK LADDER*******
HOLLOW ALT HAND TO FOOT
DUMBBELL BURPEES!

I loved the flow of this session... I hope you do too!

Lots of variety and fun!!

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The top and shorts are both from the Lululemon website!

Please ensure you warm up. Here’s my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

If you would like an extended stretch, check out my 20 Min UNWIND Routine: https://youtu.be/y87vSUoIMGU

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EPIC II Program:

EPIC II Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf
The Official EPIC II Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

Sports Equipment I Use:

My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
My Amazon US Page: https://amazon.com/shop/carolinegirvan

My Other Workouts:

20 Min Jumping Jack Cardio Workout: https://youtu.be/XTzgm-pMQ6I
15 Min Core & Abs Workout: https://youtu.be/FJjT-FUlXVU

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