COLOSSAL Full Body Workout - Strength & Cardio | EPIC Heat - Day 39

Strength, cardio, core, coordination, endurance! It’s all in this full body workout! Hamstrings, quads, glutes, shoulders, back and arms targeted in this full body dumbbell cardio and strength workout!

Low impact options are provided should any hops back to plank occur so perfect if you prefer not to jump at all!

For this workout you will need a pair of dumbbells and a mat!

The dumbbells I am using are 12.5kg each!

The timer will be on for 40 seconds of work per exercise in each giant set with 40 seconds rest between each giant set! Lots of volume indeed!

We perform each giant set 2 sets!

1 1/2 REP LUNGE
1 1/2 REP LUNGE
1 1/2 REP SQUAT
1 1/2 REP RDL

ARNOLD PRESS
BENT OVER ROW
RENEGADE ROW
TRICEP PUSH UPS

SNATCH (all same side!)
STAGGERED SQUAT
STAGGERED RDL
360° SQUAT WALK

PUSH PRESS (all same side!)
UNEVEN SQUAT
SQUAT TO PRESS
X1 DUMBBELL BURPEE

RENEGADE ROW TO PUSH UP
PLANK TO CURL
PLANK TO X2 SUMO SQUAT
MAKER!

This is a demanding session but we have got this!

Giant sets all focused on upper body, lower body or full body movements! We will work hard for just over 30 minutes!

Give it your best shot! And always remember, it SHOULD be challenging!!

Cx

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Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB

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

[vianaqin]

Caroline Girvan's EPIC HEAT program isn't just a hobby, it 's a lifestyle ❤❤❤💙💙💚💚💚
She's the reason we live, happy and sane all the time especially pandemics


Thank you so much Caroline ❤️❤️❤️💋💋💋 bless you

[emmajane]

well friends it's official, i have officially moved up to 15 pound weights from 10 pound weights! DRIPPING IN SWEAT

[matthewalmond]

Hi Caroline, hi everyone...I so much look forward to Friday full body workouts...and today’s giant set format just looks brilliant! Looks like a great mix of strength and cardio work! Thank you, Caroline! Have a great workout and a lovely weekend everyone and see you all for TABATA on Sunday! Matthew

[tayabakamal]

Epic heat is going to end 😢
Longest workout programme i am sticking to! Hats off caroline

[laughatthathaha]

Love the form tips you’ve been doing in the beginning. Can’t believe we’re nearly 2 weeks away from the finale 🥲 I’ve absolutely loved EPIC Heat. I hope there’s a round 2 🤞🏾. Enjoy the workout, everyone!! 👋🏾 from Chicago!

[TaylaBo]

2 X 30lbs (used 25's for Arnold presses only)

Difficulty 9.5/10. WOW! I looked at the workout in the description and told myself I would probably have to drop to 25lbs for the last 2 or 3 giant sets, but I did it! I used the 30lbs the whole way through (except for 1 exercise, the Arnold presses) and I am SO proud of myself. I never thought I would be able to do makers, snatchs and plank to curls with 30lbs. I felt so strong today and I am just on a high. I've been working out for so long that it takes a lot longer for me to increase my weight and this is just a testament to how if you push yourself and stay consistent you CAN eventually up your weights. This workout is killer! Giant sets are one of those formats that I love to hate, they are soo challenging for me, much like complexes. But Caroline is right, they do make the time pass quickly. This is one of those workouts you do when you really want to push yourself and feel strong and amazing afterwards.

32:40 mins long

[triciam]

Giant sets! I’m falling in love with Giant Sets!

Thanks for another gem CG!

[erinwolf]

This looks absolutely killer! I can't wait to do this. I have noticed my body getting stronger with every new workout Caroline uploads. It's amazing! Thank you so much Caroline for keeping all of us motivated through this never ending journey!

[carolawende]

The whole body is very well worked. I love the makers. But be carefully: do it with a straight back! The first round I wasn‘t bc I want to be fast. No good idea. Quality for quantity like Caroline always say👍🏻 thank you for this workout Caroline.

[kenmaswatermelon]

this workout reminded me that i only have one more week of school left. I'm almost there :)

[TobarClark]

The MAKER almost took me out😳. Feel good to conquer it💪🏾♥️. Thanks Carolina

[claudiaformolo]

I’m loving the short and intense sessions. See you in the morning 🏋️‍♀️💪 many thanks Caroline for your consistency & reliability. You rock girl 👊

[riaj]

Happy Friday everyone! Those staggered squats look killer... I'm going for a hike later today, so hopefully my legs aren't totally dead after this workout 😆 Let's smash this workout! Have a great weekend!

[marionnangobi]

Nothing to say but to work out for today with energy have a lovely day every one and caroline

[j.kln]

I really love sets workout and I always enjoy it!❤

Thank you so much, Caroline, for making many various of WO and giving it to everyone who needs it for free. I can't imagine if I didn't click the Day 1 of Epic I from your channel, I'll still lost. But, after I met you, my life just changed! It became better and better everyday, the challenge from pain and struggle, makes ourself to compete it! It's almost at the end of Epic Heat, 2 weeks more, and I'm ready if I be able to buy heavier dbs👌

[mariannabalyta]

Because of Caroline, I started to dislike no repeat workouts. I feel like they last forever. Giant sets, on the other hand, just fly by. Lots of love!

[rebeccabektas]

I thought I was not going to enjoy this as I struggle mentally doing long sets; however the 40 second breaks made it feel really do-able and I it went really fast. Thanks for the extra tips; really helpful. It is lovely to see how you have gained so much confidence Caroline; you are natural born leader even though I get the impression you are a private person. Thanks again for everything x

[deniataveras]

I always say that to me “YOU CAN DO ANYTHING FOR 30 MINUTES “ time is a problem to me but when I see it is just 30 minutes, I don’t think twice to do the workout.😊😊😊

[luislenoirstaraceverde]

Any survivor out there??? Just finished this insane and powerful workout. What a Epic day. Feeling so confident that I became a little bit stronger than 1 week ago... It s a continue growth. Amazing job Caroline. 🔝 Have a great session everyone and a super sunny weekend.

[jinheelee]

Caroline wasn't joking when she said we would sweat!! I think my knees were sweating! 😆 Hope everyone had a fantastic workout!!! Happy Friday!