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

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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

[chihirokashima]

Can we appreciate that she has turned down offers from big brand sports companies to endorse them, and has decided not to launch a paid-for app because “it would cut off a lot of people I have got to know, people who have been working with me pretty much every day for months, and I just couldn't do that.
I never did this to make lots of money."

I love you so much, Caroline. And I wish all the best for you.
Btw I’m kinda missing your garden background😭 would love an outdoor video though

[shreyosibanerjee]

I'm having a terrible mental health day, I was very tempted to stay in and eat and cry. But hey, I showed up

[Martina-tvpf]

Am I the only one who feels empowered after these workouts? 💪🏻 I have learned to thank my body for what it allows me to do instead of just focusing on my physical appearance... thank you Caroline for making me realise it! I will never thank you enough... 💓
If someone last year had told me that I would have been able to smash these kind of workouts, I would have laugh... but then I found Caroline and even after this terrible stressing week when I was feeling under the weather, seeing this woman’s strength and smile changed my mood!
Let’s finish these challenging week together guys I know we are all so strong!!!

[iamdevanshkalra]

Mentally preparing myself for the *unforgiving* pain.

[ilanstermonster]

Caroline, I hope this doesn’t come out the wrong way, but it’s so nice to see such a fabulous fitness YouTuber/trainer who isn’t in their 20’s. I’m in my mid 30’s and things definitely aren’t the same for me now as they were 10-15 years ago. Seeing someone close to my age being so strong gives me so much more motivation.

[suvarnamanojsingh]

Your workouts, especially the lower body (legs) workouts has given a new definition to my legs and abs. Thanks

[Olalaaaaaaaa]

Let's start this beautiful morning!😀Who is ready?🔥

[leahjespersen]

Your "quality over quantity" mantra has completely changed my approach to workouts and why I do them. I used to workout because I wanted to keep weight off and stay lean. Now all I want to do is get stronger and do better reps. I have never felt more beautiful or proud of what my body can do. Thanks so much Caroline 🥰💛💪🏻

[lily]

Day 14 and I've finally managed real push-ups, not even just one but four in a row with perfect form! I'm almost crying tears of real joy and pride over this tiny accomplishment, I really can never thank Caroline enough for all her hard work and dedication! I hope you guys are feeling it as well! Take care and enjoy!

[matthewalmond]

Hi Caroline...we all really enjoyed the antagonist training earlier in the week...and now we have a full body antagonist workout! I know you were looking forward to this, Caroline, and I am looking forward to it too! I’m sure it will be hard...but really interesting too and such a great way to fully work all the muscles! Have a lovely weekend, Caroline and everyone and a great workout everybody ! Matthew

[CBolt]

Mom 67 year old mother started doing these with me! For two months she did the "Beginner Epic" over and over because she was worried she was too old to keep up with the other series. I encouraged her to try Epic Heat and she is KILLING it!! Yesterday she texted me for the first time in 20+ years that she could do 10 push ups! She said she hasn't felt this strong in years. She is in the 7th week of heat (I'm repeating it) and we are just loving it.

[b-roll]

Unforgiving is not an encouraging title. Caroline likes to prepare us for reality.

[mahamudhashaikh]

We are all going to look fit like Caroline at the end of the 10 th week

[annettecox]

I cannot believe how Caroline has instilled this knowledge in us that we are strong enough to not just complete these workouts but love them too!❤️x

[victoriagauthier]

Caroline I seriously don't think you understand how much of a great help you are! You are the best person to do at home workouts with hands down. All your videos are so fun and make working out truly a blast. I appreciate you with all my heart 💖 never stop making videos for us please, these are the best ever. You make my day everytime you post. Love you so much

[chaitrak.s]

The titles make my heart beat a little faster than usual😂😂
I am loving EPIC HEAT!!
Let's go everybody! 🔥🔥

[Hakeke]

Out of Epic I, Epic II and Epic Heat, I think this had to be my favourite week so far. Loved every single workout. They just keep getting better and better! 😁 Thank you, Caroline! 💙🤍💙🤍 Hope everyone had a killer workout! 🥵💪

[loriclark]

I think we all just want to hug Caroline so sweet, yet answers negative comments gracefully Love her all the way from Ft Worth Texas

[leahblackburn]

Those extra 5 seconds were heaven! Thank you. Have a lovely weekend everyone!

[tonym]

Morning everyone !!! The intro spark to flame 🔥 audio sample just as the Epic Heat logo is genius, this whole Epic Series is fully charged like nothing else out there! I’m about to catch the Sun Rise on my morning warm up Run, then it’s FullBody Friday!!! Thanks Caroline & This amazing community for the upload & continued support 😁 This looks fantastic - coffee bubbling nicely for when I get back - let’s go!!!! 😁🔥💙