DAY 4 of EPIC | 1 Hour Dumbbell Full Body Workout Core Focus

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!

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!!!

The workout is split into 3 main parts.

LOWER BODY
UPPER BODY
MIXTURE!

In between each exercise will be a staple exercise as follows:

LOWER BODY: HIGH SQUATS

UPPER BODY: MAKERS

MIXTURE: WINDMILLS (dumbbell optional)

I will show previews of these exercises in the introduction at beginning of video!

Make sure to take it slow and be aware of any strain on lower back. Perform bodyweight if experience strain.

Please ensure you warm up for at least 5 minutes prior to beginning. (See link below for my new warm up routine)

This is definitely a tough one! Take it slow, controlled and focus on each movement individually!

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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

[nekoonna]

1. curl to squat
2. front squats
3. x over wall sit
4. front squats
5. x over wall sit (switch)
6. front squats
7. lunge dead stop
8. front squats
9. lunge dead stop (switch)
10. hamstring hold (hips off mat)
11. front squats
12. lunge to pass under balance
13. front squats
14. lunge to pass under balance (switch)
15. front squats
16. x over squat
17. front squats
18. x over squat (switch)
19. front squats
20. curl to press
21. maker
22. traveling push ups
23. maker
24. press to horizontal lower
25. maker
26. supine rows
27. maker
28. push ups with pulses
29. maker
30. decline press
31. maker
32. flyes
33. maker
34. standing tricep press
35. maker
36. diamond press
37. maker
38. palms parallel to floor curls
39. maker
40. renegade to side plank
41. windmills
42. renegade to side plank (switch)
43. windmills
44. 1 leg romanian to press
45 windmills
46. 1 leg romanian to press (switch)
47. windmills
48. sumo pulses
49. windmills
50. wall sit with driving the car
51. windmills
52. alt rear lunge with pulse
53. windmills
54. wipers
55. windmills
56. sit up to press
57. windmills
58. alt db side crunch reach
59. windmills
60. squat to press

[JillyMae]

I love that she looks like that and even she has to take breaks doing a program that she designed herself! Makes it not feel like I'm trying to keep up with a robot who never tires 😂 thanks for being human and showing it!!

[melodydrozd]

I actually like that you don't talk through the whole workout. It is nice to just listen to music and have the timer.

[xpaperxcutx]

Who is here in 2024 doing this program?❤❤❤

[mal]

I used to purposely avoid any of Caroline’s workouts because I told myself it was too hard. I wasn’t strong enough yet. I couldn’t do it. These were all just excuses. This one hour workout proved that to me. Epic every single day is showing me I’m capable of so much more than I ever imagined. If you find yourself thinking any of those thoughts I wrote above then take a moment and think about why you’re viewing yourself that way. Sending everyone so much love and strength❤️ feeling absolutely epic day 4. So so grateful

[paulazuric]

Can we talk about the fact that Caroline isn't saying anything during the workout but shes showing us the proper form with her gesticulations! Ughhhh amazing as always. I LOVE THIS WOMAN!

[filippacorin]

Noticing results just 4 days in: for the first time I can stand in plank for 1 minute without shaking like a newborn calf. Thanks for this <3

[lidamooini]

Omg who gave this a thumbs down in like 10 minutes? If this is not your thing scroll on!
What is not to like about these amazing video' s! Caroline : thanks for personal training all of us so well and you are so lovely and motivating! And so real! The fact that you dont cut out were you struggle or take a pause is very appreciated..Also, the overall % timer that you added is perfect.
Guys, smash day 4 and let those endorfines flow! X

[valeriag]

This was my favorite one so far!
First day Caroline really killed my legs, second day my arms, third day my abs, I thought there would be anything else to kill but I'd forgotten she could kill everything at the same time... Oops hahaha

[HeyItsMCKY]

Me: "How many reps of front squats should I do?"
Caroline: "Yes!"

[patriciapaints]

Omg like she is lifting 20kg in total. I'm struggling with 10kg total, 5kg in each hand... You are the

[diannemendoza]

I felt like I was going to meet my Maker after doing all these makers lol

[abckatxyz]

Can I just say I’ve been doing YT workouts for years now with other you tubers and you are the first that i’ve seen to show yourself struggling and taking breaks and IT’S SO REFRESHING. Honestly I feel like we’re goin through it together and I’m just not trying to copy a pro that barely sweats. Thank you so much Caroline!

[kpopnerd]

At first I didn't want to do the work out because I thought that 1 h will be exhausting but I actually had lots of fun and right now I am feeling energized and ready to start my day!

[ahanachatterjee]

I dont know what's so magical about Caroline's workouts that never makes me want to look at the timer, but instead i want to keep moving and see that progress bar change. Loved it, even an hour long workout that i would have dreaded earlier.

[laynel]

It's a love/hate relationship today! And... I did it. I'm telling all my friends about you and that you are my new personal trainer. Thanks so much!

[gdelcastilloc]

These trainings are very professional, perfectly organized and with a lot of aesthetics. Thank you for share and let us get better.

[renadabdullah]

I am not gonna lie, i love it when Caroline struggle with us at some exercise🤝😂

[supercasacielo]

I'm 17 weeks along with my 4th baby, love working out with you (with modifications). Strengthening my and my baby's cardiovascular system, true body building! You are an inspiration!

[baruth]

What a glorious feeling when it switched to windmills! 😆