penULTIMATE Full Body Workout - Dumbbell Complexes | EPIC III Day 49

A full body workout that we all will love! Short duration complexes to build strength, endurance and muscle! Go at your own pace and always focusing on your technique to get so much out of each exercise! The shoulders, chest, back, arms, quads, hamstrings , glutes and abs all will be targeted during these sweaty 40 minutes!

During the abs portion, think about elongating the legs even more, pressing the lower back into the mat even harder!

Whilst performing the supine rows, think about lengthening the range of movement by extending arms down even more and really squeezing back & biceps at the top!

During the RDLs, can you push your chest out even more, hips higher and pushed back that bit more? Dumbbell even closer to the body as you lower?

The timer will be on for each complex 2 minutes duration with 30 seconds inbetween each complex before moving to the next!

Each complex will comprise of only 2 exercises!

For this action packed session you will need a pair of dumbbells, your mat and a yoga block or thick book for heel elevated squats towards the end!

The dumbbells I am using are 10kg each!

MAKER x2
PUSH UPS ON DUMBBELLS x5

1 1/2 REP RDL x10
1 1/2 REP HIGH SQUATS x10

STATIC LUNGE x10
STAGGERED SQUAT x10
All same side!

STATIC LUNGE x10
STAGGERED SQUAT x10
All same side!

ARNOLD PRESS x5
PARTIAL LATERAL RAISE x10

KNEELING TO SQUAT x10
BODYWEIGHT LUNGE TO SQUAT
All same side!

KNEELING TO SQUAT x10
BODYWEIGHT LUNGE TO SQUAT
All same side!

RENEGADE ROW x10
SUPINE ROW x10

1/2 REP STAGGERED RDL x10
1/2 REP STAGGERED SQUAT x10
All same side!

1/2 REP STAGGERED RDL x10
1/2 REP STAGGERED SQUAT x10
All same side!

FRONTAL RAISE x10
DIAGONAL PRESS x10

FLYES x10
TRICEP PRESS x10

UNEVEN SQUAT TO PRESS x5
REAR STEP LUNGE x10
All on the same side!

UNEVEN SQUAT TO PRESS x5
REAR STEP LUNGE x10
All on the same side!

DOUBLE DEADBUG x10
LEG LOWER x10

HEEL ELEVATED SQUAT 1/2 REPS x5
FULL RANGE x5

Finisher!
1 minute mini complex!
BODYWEIGHT ONLY!

HEEL ELEVATED SQUAT 1/2 REPS x5
FULL RANGE x5

What a workout! My entire body was alight after this!

I think we have all come to love complexes and this session might be a favourite for many of you!

This will leave only 1 more workout in the EPIC III program!

Time flies when you are having fun….for me, this definitely applies to this entire program.

I hope you all look forward to smashing the last workout… it’s going to be EPIC! You deserve to celebrate!

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

[isabelmora]

Love the whole body workouts. I'm getting much stronger. Especially my legs. I'm 68 and so happy to have you as my trainer. Your the best!!!

[matthewalmond]

The final full body workout of epic 3 and what a great workout it will be! The complexes are shorter but they will be intense...the exercises look superbly planned! Makers to start is always a sign of a hard workout! I believe that there are 639 muscles in the human body and we’re going to work all of them hard today! I had problems with disappearing comments yesterday so hope you can all see this! Have a great workout everyone! See you for the grand finale! Matthew

[Maryam-srpb]

Hi Caroline and everyone. I Hope you had a good active rest day yesterday. I went on a walk with my friend and we started running halfway through 😂😂 It was so much fun. I've never ran outside before. We only ran for like 5 minutes though. We ran ran .. like how Phoebe runs in Friends (the show) 😂😂 Anyways I hope you have a wonderful workout today.
Also this was such a good workout to start winding up EPIC 3 🥺 Thank you Caroline

[karenmerchant]

Heart rate was going crazy! I actually went a bit dizzy a couple of times so had to pause for a bit. A great / challenging full body which made me thank Caroline out loud when we got to lay on the floor!!.. almost there! Think I’ll cry tomorrow because this programme has taken longer due to illness, birthdays, work, so I’ll be very happy to have finally finishing it 🥰👍🙌💪🦵❤️‍🔥

[magikyuu]

I cant believe I dedicated myself to this program. The longest program I completed was a 4 week one. This program is over double that. I loved epic 3. I loved the constant change with the format of the workouts. I loved how each day there was a video waiting for me. I'm so happy for myself. I've grown so much. I used to never do squats, lunges, and any cardio/hiit workouts because they hurt my knees and I hated them. I decided to dedicate myself to this workout program and I have no regrets. I'm so happy I found Caroline. She taught me that resistance training is awesome and super fun. I even started to like the hiit workouts too. Thank you so much. I cant put my appreciation into words, but just know that your program changed my life. I hope everyone enjoyed epic 3 as much as I did. Have a good rest of your day.

[valentinacuartaszapata]

My biggest fear is that you will start to charge for your routines, thanks to your free routines I can enjoy a healthy life since I do not have the resources to pay for a gym.

[kimberlytafoya]

I stated late but better late then never, can’t wait to do this tomorrow. Thank you your amazing

[wanzybeem]

We have come a long way and are almost done with Epic 3, what a journey! Today’s complexes look so amazing, 2 minutes each and nicely planned together. I am going to love this. The challenge is on and thank you Caroline for all the wonderful workouts you consistently plan for us. Happy workout everyone. 💪🏾💪🏾🦵🏾🦵🏾🔥🔥

[gerimulvany]

Can I just say on behalf of all of us, how wonderful this programme has been, will not be able to join you on Sunday fir the grand final, though certainly will partake as soon as!!!Thank you once again gorgeous lady, for an epic WO, loved your hair down at the beginning of the video! Have a super weekend Caroline and everyone, upwards and onwards!!!🎉🎉🎉🎶🎶🎶🌹🥂🎵💃

[semiramispijnenburg]

1 step away from the final workout😁 I feel very proud again. It means a lot of dedication, planning and hard work for all of us. My favourite day is definetely full body

[briana-kbph]

This last week of EPIC 3 sure has been kicking my butt! normally I can keep up but this week has me pausing the video just to take longer rests! Thank you Caroline for always bringing the intensity!

[iamdevanshkalra]

This is how a great & productive day starts!! When Caroline says full body she means it…rows, raises, presses, squats & lunges. Epic variety, Epic trainer…I hope you all have a wonderful session & have that Friday feeling after!!! See you all for the FINALE 🏆

[trudimoore]

This was mind blowing. Challenging and had to push myself so much. Off on holidays n can't sleep even with the work outs but there's only 1 day left of this hard but wonderful programme. We've got this xx

[vickichisholm]

Superb full body thank you Caroline! Epic 3 almost up. Enjoy all. X

[delphinegarrouste]

Hi Caroline, Hi everyone. If I love all the workouts, full body trainings are definitely my preferd one. This one is demanding but, as we work regularly for more than 1 year, (me, for 25 years 😄), it's ok.
Thank you Caroline for all these workouts and for the way as you build them to make us progress 💪🏋‍♀
I know how long it takes to create such well-built programs 👏👍 Thank you for the quality of your programs, for your involvement and for your smile 🙏🤍✨

[wendybitker]

Hard to believe this is the final full body workout for Epic III! My arms are still a little sore from Wednesday, so doing those flyes was challenging! Anyone else still feel their arms and legs? Thanks for all your hard work once again, Caroline! All your tips at the beginning are so helpful! Have a great weekend everyone! See you all for a final workout on Sunday!

[hr-pits]

Great workout! Had to pause a couple of times to stop the nausea and got it ALL done! Thank you Caroline!!! I loved this workout 💕💕💕 as always!

[mistijacobsen]

LOVED this one!! Very thorough and challenging! Thanks Caroline a million times!

[kcvilas]

Again a fantastic Friday workout! Thanks Caroline and have an awesome weekend. See you for the finale!! 💙

[Gargi]

What an excellent full body workout 👏👏❤️
Feeling so happy to b a part of this wonderful program. Feeling even better after doing this...complexes may b lesser in time but extremely intense...The last week so far so wonderful ❤️❤️❤️