SUPER Full Body Workout - Dumbbell Supersets | EPIC III Day 19

Supersets for a super session! All of the major muscle groups will be working very hard during this full body dumbbell workout!

For this workout you will need a pair of dumbbells, your mat and a yoga block/thick book!

The dumbbells I am using for your reference are 15kg and 12.5kg. I will put on screen when I am using the lighter or heavier options although they are quite similar in weight!

The timer will be on for 45 seconds of work, then straight into another 45 seconds of work. We then have 30 seconds rest between each superset!

There is a staple superset that will appear only 4 times in total and it is a slow RDL with focus on spending time at the bottom of the position relaxing into the depth as apposed to a stop pause. Simply take it slow on the descent and at the bottom, try to increase the stretch that little bit more! This will be for 45 seconds, then straight into 1/2 rep RDLs with only the one dumbbell!

This is a perfect workout to firstly, zone in on how you perform the reps (attention to how you hold your body, maximum range of movement reach and controlled tempo) but also to make those dumbbells feel that bit heavier!

STAPLE
SLOW RDL
1/2 REP RDL x1 DUMBBELL

HEEL ELEVATED SQUAT
1/2 REPS x1 DUMBBELL

HEEL ELEVATED SQUAT
1/2 REPS x1 DUMBBELL

CHEST PRESS
DEADSTOP CHEST PRESS

CHEST PRESS
DEADSTOP CHEST PRESS

STAPLE
SLOW RDL
1/2 REP RDL x1 DUMBBELL

STATIC LUNGE
STAGGERED SQUAT (same foot forward)

STATIC LUNGE (switch side)
STAGGERED SQUAT (same foot forward)

BENT OVER ROW
ROTATE ROW TO SUPINE (same side)

BENT OVER ROW (switch)
ROTATE ROW TO SUPINE (same side)

STAPLE
SLOW RDL
1/2 REP RDL x1 DUMBBELL

FOOT ELEVATED LUNGE
REAR LUNGE BODYWEIGHT (same side)

FOOT ELEVATED LUNGE (switch)
REAR LUNGE BODYWEIGHT (same side)

ELEVATED RENEGADE ROW
UNEVEN PUSH UP (same hand on block)

ELEVATED RENEGADE ROW (switch)
UNEVEN PUSH UP (same hand on block)

STAPLE
SLOW RDL
1/2 REP RDL x1 DUMBBELL

UNEVEN SQUAT TO PRESS
PUSH PRESS (same side)

UNEVEN SQUAT TO PRESS (switch)
PUSH PRESS (same side)

KNEEL TO SQUAT
LUNGE TO SQUAT B’WEIGHT (same side)

KNEEL TO SQUAT (switch)
LUNGE TO SQUAT B’WEIGHT (same side)

Finisher:

30/30/30/30/30/30

STAGGERED RDL
1/2 REPS!
SWITCH SIDE STAGGERED RDL
1/2 REPS!
RDL FULL RANGE!
1/2 REPS!

Yes! A lot of hamstrings also in this session! During the RDLs, simply fully stand at any point if you feel any discomfort on your lower back.

During the RDLs, bear in mind the following points:

    •    think about exaggerating your chest… really push out your chest.
    •    Keep shoulder blades close to one another!
    •    Dumbbells should remain close to body throughout
    •    Push hips back whilst keeping them up!
    •    Don’t overreach simply to bring the dumbbells lower. Only lower to where your back is still straight and you feel the stretch in hamstrings.
    •    Always have a slight bend at the knees.

This is a super session to test your strength! It will be demanding! I am not using my maximum weights but the supersets really meant this was very challenging indeed!!!

I hope you love this full body session, particularly the staple supersets!

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

[SamanthaJaeLee]

Dear Caroline, I will turn 51 in two weeks and finished cancer treatment in 2021. With your program I have never seen such quick results and have never felt stronger in my life. Thank you! Have an amazing day ❤️

[sjdelacy]

Have lost count how many times I have returned to this. Brilliant. 21.08.24

[atadlish]

Wow, a year later and what a great workout! Honestly, I didn't leave a comment cuz I never got likes or comments back, but I must say this was a longer one but so good to really exhaust all the muscles, plus I've always loved RDLs and this is filled with them. Hope y'all enjoy this one too!🌺❤😅

[fernandozarate]

Once upon a time i was looking for a trainer that acomplished my demands, and i have found Coroline workout on youtube.i hope this fairytale never ends.thank you for caring us. best wishes

[gerimulvany]

And “she did it again”!! Caroline that was an amazing full body, even though I do not use weights as heavy as you, still a good strong feeling achieved at the end!! Loved the staple with my 12.5kg, and truly felt them! Thank you for all the tips pre WO, and throughout, you are a true professional, emphasising, the importance of technique etc! Have a great weekend Caroline, and everyone out there! Enjoy your workout! 🌹

[lilybowen]

Caroline! I’ve been burnt out so haven’t done your workouts for almost two weeks, and today I was finally well enough to give the unilateral shoulders day a go… and LOVED IT!
One of my favourite workouts by far, and I just feel so much more awake and confident knowing that I pushed myself, which is something I feel like I haven’t been able to do in a while

[dhamodharanmanickam]

Good morning Girvantors ❤️. Superset compund movement fullbody is just perfect for Friday. Thanks Caroline absolutely love this EPIC III each day level is go up and improving lot . Have great workout Girvantors ❤️.

[matthewalmond]

What better way to start a new month than with a Friday full body workout! I’m really looking forward to this session and I’m sure all of you are too! The superset format looks great! What lovely cheerful colours again today too! Have a great workout and a lovely weekend everyone! Matthew

[minetteestrada]

Girvanator notification squad 🙋‍♀️🙋 who else can’t wait to do these? Thank you as always Caroline! There is already one thing guaranteed in my day to make me happy and moving 🤩

[nidhibhanage]

Thank you Caroline, for pushing us everyday become the best version of ourselves ✨

[manuelaspezzini]

Good morning everyone, this Is a session of hard work but we'll smash it! Thank you Caroline, you're awesome 💜🔥💜

[iamdevanshkalra]

Friday full body, we will superset our way to feeling strong! Let’s feel those muscles work hard 🧡

[janicefernandes]

Let’s do this. Super excited. Thanks so much Caroline. I look forward to your notifications 🇦🇺

[afswimmergirl]

Super grateful for Caroline! Thank you for making me excited about exercise again!

[carrielewis]

I took a 4 day break to relax and enjoy my graduation from nursing school celebration in South beach Miami with my wonderful husband. ❤️☀️🏝 But I’m so excited to pick back up and have a fantastic full body dumbbell workout tomorrow. 💪🏽 Thank you so much Caroline for all you give to us!!! ❤️❤️❤️

[nicolakearney]

Great challenging workout as usual- i love RDLs so much -great staple today. Enjoy this one everyone it feels good 🥰

[zezee]

I'm really out of my words today cuz the workout was so so very much challenging those elevated squats, slow rdls, I felt every bit of that palm facing supine row with rotation that was so really really thank you caroline for bringing such an amazing yet challenging session today cuz those kneeling to squats I hate doing them but watching u doing it with so much grace and positivity was so motivating that I did it too....love uh everything 🥰🥰

[sjdelacy]

Did this 15 06 24. Absolutely the best of your full body workouts I have done. Used my loaded up barbell for the RDL staple and wow, sweatyyy.
3.07.24 did again... probably my favourite of your full body workouts. Balance much improved on the elevated back lunges and my knee got to the floor on every rep this time. Your workouts are great because they are virtually infinitely progressable. I love them❤❤
07 07 24 did again for the fifth time. Excellent workout. Now using loaded up barbell for all rounds of the staple AND using heaviest dumbbells for all the lunge rounds as well as going lower to ground in uneven push ups (shoulder mobility is definitely improving). I use the heaviest kettlebell for one legged rdls in the finisher. I love this workout so much. Do the lunge to squats as fast as possible to incredible cardio pump as it is the final exercise❤

[RockyMtCrystal]

25lbs has been my max, until I started the Epic programs. I used 35lbs for this workout and was challenged, yet able to complete it. The bar is higher and I will rise to it and beyond. Thank you, Caroline!👏🏾

[vickyrapti]

This looks like a super demanding amazing sesh! Very jealous- would have to give it a miss anyway as I got a persistent sore hamstring/nerve- however I am also at the airport, boarding a plane to go visit family, so super excited! I shall be cheering you all brave Girvanators from the sidelines, I will be joining you again for week 6! Let's