FEEL THE HEAT No Repeat Full Body Workout - CARDIO | EPIC Heat - Day 44

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

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Caroline Girvan
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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

[ritachiayy]

Me during workout: Muscles about to give way
Me right after the final beep: Grimace / pant + shake my head + wonder what in the world was that
Me after cooldown: That felt amazing! Looking forward to tomorrow’s workout

Tomorrow: Repeat emotions. Anyone feels the same?

[matthewalmond]

Hi Caroline...hi everyone...I can’t believe we have come round to another Friday full body workout...epic heat is going by so fast! Friday is always a highlight of the week and this no repeat workout looks just brilliant! The short rest period will make it a good cardio workout too! I’m really looking forward to it! It’s a lovely morning so maybe some sprints first! Have a great workout everyone and a lovely weekend! See you for dumbbell HIIT on Sunday! Matthew
PS...Hi Caroline...great morning of exercise completed: sprints, full body workout the add on abs! Enjoyed all of it! This was another fantastically thought out workout from you Caroline...I loved it! Great music as well! I’m ready for the weekend now! I have my second covid injection tomorrow morning! Have a lovely weekend! See you for HIIT on Sunday! Matthew

[trishd.]

Ready to feel Powerful with Friday's FullBody workout-No Repeats! Sure is going to be FUN! Let's GO! 😆👊

[zfranco]

🎵 “ And we ride on the flames ‘til the morning light Baby ‘cause we’re dynamite “ I love that song at the end of the workout 🏋️‍♀️ thanks for making us feel like Dynamite 🧨 💪 can’t wait to this one tomorrow 🤗

[deepikavats]

Who likes coroline workouts.😘😘💖 . And love doing workout 😉☺️ with Caroline 🙂. Coroline is inspiration for millions of people who agree. 😘😁😉

[ruthattar]

It’s midnight here. Couldn’t wait to see this workout. Now I can sleep and look forward to this one! Thank you so much Caroline for keeping me motivated !

[GrazeldaMartin]

If I can give two quick tips. For the squat swing, if you have a kettlebell, use it. For the windmill also the kettlebell ☺️. Thank you Caroline. Also the best feeling when working with Caroline when you take a moment in a set and look up at the screen and see, even coach it taking a moment, you know you’re giving your all. 🎉❤😊

[manonbrochu]

What a great way to start the weekend 🎉. I'm really enjoying this epic Heat program. I wish it didn't have to end 😕. Looking forward to Sunday and next week. See you on Sunday!

[annabraham]

Love ❤️ full body 🏋️!Love ❤️ no repeat🚫🔁, ! Bring on the heat🔥!!!! Thank you Caroline and Happy Friday Everyone!!! Our rest day will be well deserved after this one!😁

[raquelitagarcia]

lets feel the heat Team!!! looks fire this session!!! looking forward to it!!! thanks for keeping us so motivated day by day dear Caroline!!

[lissetttovar]

Haha just un time!!! Putting my dumbbells next to my mat waiting for the notification ringbell.
So let’s go in this rainy night in Mexico!!! Vamos vamos!!!

[irenefial]

I'm looking forward to this session😍 Love Friday's workouts!! 🔥 Entire body for rest tomorrow 😀
Have a great day all and a good weekend😘 See you on Sunday CG🥰

[MistyStar]

Love your workouts! Helps me so much with managing my anxiety and depression!!! Helps me get motivated! Thank you and may Gods peace be with you always!!!

[sanamonster]

Always excited for friday full body workouts!!

[susanne]

Caroline showed us again that you don't need repetitions to train effectively and sweaty,
I remember when Caroline did the windmill for the first time, I wasn't able to do it at all, but today I did it, the windmill. It didn't look as graceful as Caroline's, but that didn't matter.
Gyms open here, but I don't need a gym, ok I miss the barbells, but Caroline gives me so much added value, no gym will give me that . Just the fact that I do my sports programme every morning would not have been there before. But since I've been following Caroline, I've become even more disciplined, even though I swear a lot, it's fun and I feel fantastic.

Thanks for this feeling 👍🏼🙌💪

[bottetb]

There is a lot of great content on YouTube (and a lot of less good as well) but since I have been Carolinised no one else count❤ You are the best ever and you rare the highlight of my days Mrs Girvan the girvanator! Thank you for being so good to us! Have a great day or night everyone, wherever you are and enjoy your girvanator today!🌞

[allisonmoore]

Happy FriYAY!!! We have done 44 days of My whole body is on fire from this week! Stretching and walking and foam rolling Oh MY!! :) Thank you CG

[miguelsization]

My heart rate is accelerating just looking at this workout!!!😅😅😅
Looks superb as always🌟

[jeanetteferguson]

Tough workout 💪 that felted amazing ❤️

[christineroberts]

I just loved this week and today's full body was one of my favs! The longer work times combined w shorter tests kept my heart rate high and my muscles challenged. I LOVED every move!!