CALCULATED Dumbbell Full Body Workout | EPIC Endgame Day 24

It’s complexes!! 2 minutes per complex! 2 exercises per complex! Strength, co-ordination, smooth transitioning and focus all are important factors for this workout!

With each complex, you will feel each specific muscle group under tension.

Even if the complex involves a lower body focused pair of exercises, the upper body including the forearms, shoulders, back & core will be involved throughout also!

The timer will be on for 2 minutes per complex with 30 seconds rest inbetween each complex!

There are only 2 exercises within each complex! The number of reps per exercise will range from 10 to 20 reps but it will all be on screen throughout the complex for your reference!

For this fun full body workout, you will need some dumbbells, a mat, a chair and a yoga block!
The dumbbells I am using for your reference are 12.5kg each and 6kg each!

RDL x10
HIGH SQUATS x10

BENT OVER ROW x10
PUSH UPS x10

STATIC LUNGE x10
SWITCH SIDE x10

CHEST PRESS x10
DIAMOND PRESS x10

REAR STEP LUNGE x10
SWITCH SIDE x10

RENEGADE ROWS x10
DIVER PUSH UPS x10

BULGARIAN LUNGE x10
STAGGER SQUAT x10
All same side

BULGARIAN LUNGE x10
STAGGER SQUAT x10
All same side

DIPS x20
FRONTAL RAISE x10

SHOULDER PRESS x10
PARTIALS x20

HEEL ELEVATED SQUATS x15
1/2 REP SQUATS x15

DIAGONAL RAISES x10
ARC RAISES x10

BULGARIAN LUNGE x15
CLOSE STANCE x10
All same side

BULGARIAN LUNGE x15
CLOSE STANCE x10
All same side

PALMS UP CURL x10
HAMMER CURLS x10

FINISHER!

100 x SIT UPS!

50 x CROSS ARM
50 x BUTTERFLY

Formatted to promote increases in strength, improvements in muscular endurance and challenging your focus on form whilst being close to fatigue!

A full body workout indeed! The whole body will feel accomplished after this!

And look forward to the finisher being that it involves lying on the mat!! 😉

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

[humanazz]

Hi Caroline. Hope you will get my msg. I am from Pakistan. This is not the country for women progress or open for women opportunities. But dear you are the one for make us fly. I am 42. And I was feeling old enough to stop living. Then I accepted your challenge and finishing my 5th week. I am feeling right now like in twenties. And all credit goes to you darling. ❤❤❤. Lots of love to you.

[yourmidwestprincess]

YES YES YES! AFTER TWO WEEKS OF STOPPING BECAUSE OF MY MENTAL HEALTH I FINALLY MOTIVATED MYSELF AGAIN TO START AND I DID THIS WORKOUT! I commented a few days ago that I would start again, but unfortunately I didn't because I gave up again - but today I feel AMAZING after a full body dumbbell Caroline workout in the morning! I believe in myself again. Please never give up, everyone. Falling is okay, but you need to stand up again, no matter how long it takes you. Take your time to slowly, but safely, stand up again. Also I cannot believe that we are already halfway tomorrow, time flies! You are strong. We can do this, y'all! We are EPIC! ❤🔥

[kathleen_d]

When I started working out with Caroline I was not in my best. After some health issues I gained a bit of weight and lost myself in self pity. A year ago I decided it was time to become my old self again. I followed Caroline’s advice on nutrition and did all workouts to the letter. Even the ones that were hard for me at first. A year later I weigh 54kg, having lost 10kg, I lift much heavier, I feel strong and inspired by Caroline’s positive vibes. So yes I am grateful for these workouts and I keep going. Have faith in yourself people and workout with Caroline 💪🏻✌️😊

[matthewalmond]

I really enjoyed doing this full body session! I love complexes...I really enjoy forgetting about the time and just focusing on working through the reps! Brilliant finisher once again...I loved doing the sit ups...then mountain climber cardio add on! Have a lovely weekend everyone! Matthew

[iamdevanshkalra]

Complexes, I love them as it’s all about YOU vs YOU but at a pace that suits you. They are challenging, breathtaking but a real feeling of power in pushing through those 2 minutes…I remember getting fearful when it came to complexes but now, they are my favourite kind of training as it helps build stamina and endurance! This just shows that these workouts really brings out the best in you and helps with overcoming any challenges both, physically and mentally. Have fun everyone, embrace the challenge!

[ThePartxX]

We love a good full body workout! This is most definitely gonna burn but who doesn’t love the fantastic burn Caroline’s amazing workout always cause? 😍💪🏻🔥

[gwnhvy]

Wow was this one ever a killer! My heart rate really skyrocketed heading from the Bulgarian complexes into the upper body -- something about that switch in movement was really taxing! And those sit-ups were just as challenging to completely mentally as they were physically! A solid challenge all over!

[Meow]

thank you Caroline. Your workouts are helping me. I am so glad you don’t interrupt it with ads. thank you so much

[cherylmayers]

My 2nd time through this program and so far this workout has been the hardest!! It seems even hard this time through than the 1st, I seriously was ready to quit but continued on after a slightly longer rest, but I completed it and can't wait for #26 the Knockout Cardio workout!

[aurelieliot]

I was very looking forward to this session, full body complexes are always both challenging and rewarding. I hope you all had a good rest day and a good night of sleep, allowing you to recover!
Let’s go ! 🥰

[meganchurch]

Thank you so much Caroline for this program!! I'm loving it so much! I want to say that I've always felt so guilty for taking breaks whenever I did other people's workout programs because they seemingly never took breaks, therefore I felt guilty when I needed to take one. However with Caroline and this program, I've learned that it's solely me vs me. This past week I've been sick, so I wasn't able to do the mon-wed workouts. And honestly, at first I felt super guilty. Until I remembered that it's me vs me and that my body needs to rest during this time. I was actually only able to make it halfway through today's workout because my body is still not quite 100% healthy, but you know what? I'm so proud of myself for making it halfway through and stopping...reason is, because I listened to my body. I remembered that it's ok. Its ok if your body needs a break. And its ok if you can only make it halfway through a workout. So once again, thank you so much Caroline for this, and for showing me (and all your viewers) what working out is truly about. I really appreciate it! 😊

[rebeccagrahek]

Yessss!!! Let's do this! Thank you, Caroline! I'm really looking forward to that ab portion of this session and I'm so happy you're including a lot of ab work in Endgame!! Thank you, thank you, thank you! 🥰😊

[kylefreestyle]

Have a fantastic full body Friday workout everyone! This week has been amazing!! Thanks Caroline ❤️ !!!! Love you all so much 💪🏾

[itzyzarate]

This was the first workout that I was not able to complete as I started to feel dizzy. I was thinking to push my self and try to finish it but I also think that sometimes is better to listen to your body 😊

[onetwo_matthew]

I’m really looking forward to doing those sit-ups at the end… I’m sure my abs will be crying but it’s going to be awesome! 🔥

[saraward]

This was one of the best full body workouts I’ve ever tried! It was so challenging, it took me 20 minutes longer, but I loved it. I liked knowing how many reps to do and the two exercise pairing. Thank you Caroline for offering these excellent workouts!

[tulipalfredo]

I.LOVE.COMPLEXES!!!! Thank you Caroline. I hope everyone enjoyed this one❤️❤️❤️ I struggled toward the end with the curls, I felt like it was so hard to lift my weights, as if they suddenly got heavier. But I pushed through to the finisher. Another great workout.

[karenmerchant]

Heart rate up! Sweating!. Out of breathe! Wow.. this was tough and I maybe shouldn’t have done this one after a late night and up early so I could fit it in!. Glad it’s done though. Caroline means business today!. Good luck team. Have an awesome day 👊👍🙌🥰🥰

[melinda]

That workout flew by😄!! And it was tough!! Loved the format of slightly shorter complexes and the layout was perfect alternating between lower and upper body. I was exhausted by the end of each complex🥵. Very enjoyable! Liked the chest press/diamond press, bent over rows/pushups and all the Bulgarians most of all!! But I enjoyed all the exercise choices! Loved the finisher! Solid burn on the abs but a burn I could withstand without needing to stop 👊🏻!! Thanks for starting my Friday off on a positive note as always Caroline! I can't wait to see what fun we have in store for Sunday with the help from the community!! Sure to be a sweaty, heart pumping blast!😃 See you then!! 👋🏻

[samkaipops]

Crumbs- I found this full body really rough. I didn’t enjoy it and I don’t even know why! Perhaps because it was so challenging. I am really sore today. Maybe the ones you don’t like are the ones that do you the most good! Thank you Caroline for yet another amazing session( even though I didn’t like it at the time!)