Day 19 of EPIC | Full Body Workout - 1 Hour [Dumbbell Complex]

1 hour full body dumbbell workout Day 19 let's do this!! There is a ‘dumbbell complex’ every 4th exercise that incorporates 4 main compound movements to target slot of muscles at the same time, they are as follows:

HIGH SQUATS
ROMANIAN DEADLIFT
BENT OVER ROW
SHOULDER PRESS

You will need a mat, a wall for wall sits at the beginning and a pair of dumbbells. The dumbbells I am using are 10kg each for your reference.

The timer will be on for 45 seconds of work, 15 seconds rest throughout.

We complete each movement for 2 reps only and transition to the next as smoothly as possible. Once we complete each movement for 2 reps, we repeat until the timer is finished for the 45 seconds!

A Complex is more commonly performed with a barbell however we can perform many of the same movements with a dumbbell! A complex has many benefits including increased strength, muscular endurance, co-ordination but also the benefits of cardio! Your grip and forearm strength is improved also!

Ensure you move at a pace that suits you and the weights you are using.

COMPLEX
WALL SIT (dumbbells)
WALL SIT (single leg)
WALL SIT (single leg)
COMPLEX
SUMO SQUAT
SUMO SQUAT (x 1 dumbbell)
SUMO HALF REP
COMPLEX
DUMBBELL SWING
SWING TO SQUAT
SQUAT TO PRESS
COMPLEX
FWD LEAN 1/2 REP LUNGE
FWD LEAN 1/2 REP LUNGE
ALT FWD LEAN LUNGE
COMPLEX
CLOSE SQUATS
SUITCASE SQUATS
1/2 REP CLOSE SQUATS
COMPLEX
PRESS
SQUAT
SQUAT TO PRESS (Individual movements)
COMPLEX
UPRIGHT ROW
ROMANIAN DEADLIFT
COMBO
COMPLEX
SINGLE ARM PRESS (switch half way)
FRONTAL RAISE
PIKE PUSH UPS
COMPLEX
HOVER SINGLE ARM RENEGADE
HOVER SINGLE ARM RENEGADE
RENEGADE ROWS
COMPLEX
DECLINE PRESS
D' STOP PRESS
PUSH UPS
COMPLEX
KNEELING HAMMER CURL TO PRESS
KNEELING HAMMER CURL TO PRESS
KNEELING TO LOW SQUAT
COMPLEX
DIAMOND PRESS
LYING OVERHEAD TRICEP EXTENSION
TRICEP PUSH UP HOLD approx 5 sec
COMPLEX
PLANK LEANING KNEE TUCK TO HIP OPEN
PLANK LEANING KNEE TUCK TO HIP OPEN
PLANK UP & DOWN
COMPLEX
HOLLOW TO RUSSIAN TWIST
TOE REACH TO HOLLOW
SIT UP TO PRESS
COMPLEX
3 POINT CRUNCH
CROSS ARM CRUNCH
COMPLEX (x 1 dumbbell)

I really hope you enjoy this workout.. it really will target the quads, hamstrings, glutes, shoulders, chest, back, shoulders & core plus get that heart rate up!

Let’s go!!!!🤩

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

[Mama-]

I would like to share this with you guys. Three months ago I was 189 I’ve lost 30 pounds . When I started workout there was only one friend she always told me that I can’t do it . Yesterday she came to visit me and when she saw me she shocked please don’t listen to anyone who tried to make you feel ashamed of yourself and let you feel down do your best and you will get it.

[isabellameier]

Has anyone noticed that there are no ads during Carolines Workouts? I really really appreciate that. It makes me love her even more ❤

[TravelingNatural]

Wow, we are on day 19 guys!!!! Who has been following along since day 1? 💯💪 Edit: Workout complete!! Have a great weekend guys!

[markd]

When Caroline says full body she means it. Squats, lunges, rows, crunches
And just for fun start out with wall sits with weights, all with a smile.
Epic variety, Epic trainer..

[vansonthewall]

Caroline so graceful when coming out of the wall sits... I jump out of them in the most unglamorous way😂

[zsofia_nagy]

To be completely honest, this was difficult for me. Physically, but mostly mentally. Something was just off in my mindset I don’t know. I guess we all have better and worse days. But I’m still going to be proud of myself for getting out of bed and doing this and not quitting. Keep going everyone ❤️

[karrinaworrin]

I’m 60 and just completed the entire workout! Granted it was not as graceful as Caroline’s video to watch lol but I stayed the course because of her inspiring energy! Since I’ve started practicing her workouts 2 months ago I feel like I’m 30 again instead of feeling older than 60 as I was feeling before I started her workouts. Thank you Caroline from the bottom of my heart for your generosity in sharing your knowledge and passion and being a wonderful role model for the world to follow ❤️😍🥰😍🥰❤️

[fionadunlop]

To anyone who had/chose to do a few (or a lot) of modified versions of Caroline's exercises: your workout was still VALID! Maybe you had an off day today, or maybe you just aren't as strong as Caroline yet (like a lot of us!). Whatever the reason, it's okay. Consistently showing up and doing your best is all that matters. Keep it up! You can do this.

[cearachavez]

The thing that I love most about this program is I’m not only getting physically stronger but I’m mentally stronger too. I’ve found my self pushing myself a little harder each time- stretch a little further, squat a little deeper, do one more rep. It’s amazing and I don’t think there’s many you tubers that can bring that to their viewers. Caroline Girvan, you are such a blessing ❤️

[kquartly]

I’m 47 and my eldest daughter is 18, and we have just done this together, we both found it challenging and loved it. Thank you 🙌🏻

[gracechakabva]

I had to stop for a minute every so often and have a little cry and feel sorry for myself today but l pushed through. This was by far the toughest one yet in this series, thank you Caroline.

[kurtanp]

Caroline, I cannot thank you enough. These workouts are incredibly well designed and produced. I live in Colorado and have been skiing and mountain biking my whole life. This will be my 59th year on skis, and I plan on skiing every day I can between now and the end. One of the things I've noticed getting older is a degradation of quickness and explosiveness. I've been working out in the garage since the pandemic hit with a variety of YouTube fitness channels and eventually found yours. I have to say your workouts are the best. During the pandemic, I dropped from 205 to 175 lbs., all thanks to you, eliminating alcohol and eating right. I look forward to the rest of your workouts with enthusiasm. It's my new hobby. I also look forward to the strength and explosiveness I've been building skiing this winter. Thanks ever so much for helping this old guy preserving and improving on what's left. Big hugs to you and all the people working out together. What an amazing thing!

[lindseyreese]

I realized today that I'm obsessed with strength training at home! I would have never gone to the weights area at my gym but at home I feel so confident!! Feeling so strong after each workout. I was feeling sore wrists and got some WAGS gloves and now my push-ups and planks are so much better!! Thanks so much Caroline! Happy valentines day everyone! 💓

[FEDzerzhinsky]

I am an almost 58 YO guy in the NY metro area and I have been doing live class, trainer and online HIIT for many years. Your program is by far the best on the internet. Why? Your workouts are hard moderate to difficult, the programming is logical and not random (e.g. 90 day program), the workouts are varied and on average the right length (1/2 hour to one hour). Your studio is beautiful and your music is great. I like the fact that you do not talk during the workouts -- you are a bit of a mime. Keep it up Caroline!!

[Gamerat]

Didn't feel like it today at all. Convinced myself to just start, just do one exercise, and before I knew it, I was through it! Amazing workout!

[mierdadeburo]

Some people will never comprehend how much we appreciate Caroline. Another amazing workout. I’m only able to achieve a solid 80% of the workout but still amazing

[ChrisParayno]

Nothing pits your ego in its place like the "Complex"!

Whew, another grueling but refreshing sweat sesh!!

[adrianacaviedes]

I am 59 years old. I have not missed one Epic workout. Always looking for the next..

[melissakranz]

It amazes me every time I see dislikes for one of Caroline’s workout. Her personality and energy exudes from her videos. Every workout is fun but also hard and very challenging. Epic 19 was a powerful workout. Sweating profusely! I’ve never commented on her outfits but I love them all especially the top she wore today. One of my favorites. I love flowers 💐 🌸 🌺

[mariayb]

This work out was the most hard for me so far. The time to rest was too short. But I did it! So happy, so challenging! Thank you Caroline