EPIC COMPLEXES - Full Body Dumbbell Workout | EPIC III Day 4

A full body workout involving my favourite timing programming; complexes! Perfect form, smooth movements and focus on every single rep to challenge every major muscle group in your body to promote those muscles to grow!

Each complex will be 3 minutes duration each with 30 seconds in between each!

Every single exercise will be performed for 10 reps in total! There are only 2 exercises per complex!

The dumbbells I am using for your reference are 15kg and 8kg!

CHEST PRESSDIAMOND PRESS
RDLSQUATS

RENEGADE ROW
PUSH UPS

REAR STEP LUNGE
SWITCH SIDE!

SHOULDER PRESS
DIAGONAL RAISES

STAGGERED RDL
STAGGERED SQUAT

STAGGERED RDL STAGGERED SQUAT

FLYES
SKULLCRUSHERS

CURTSEY LUNGES
SWITCH SIDE!

SUPINE ROW
HAMMER CURLS

SQUAT TO PRESS
CLOSE SQUATS

Within the first 2 minutes, your arms and chest will be burning! But remember it’s only 3 minutes then it is onto lower body!

Let’s have some fun with this one!!!

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

[nicoledodson]

Don’t ever change the music at the end! The feeling of euphoria when I hear that sound is incredible!

[garyandsorina]

Three minutes is FOREVER. Feels like you could build the whole Roman Empire in that time.

[marishasveganworld]

1:54 Who else loves Caroline’s “let’s go!” In the intro? She is so positive and I love her smile! These workouts definitely make my day. 🙌🏼

[gigimoss]

When Caroline says 'This is going to be tough' and you're terrified 😱 and excited 🤩

[JujuSellsFamily]

Caroline is part of my mindfulness routine. For 30-60min all I think about is the present moment, my form, the music, the sweat dripping down my face. No chance to let your mind wander anywhere else! 😂

[angelywoolley]

I’ve been really enjoying epic so far, every time it gets better, Caroline you’re my role model thanks for everything you’ve done!! Lets be EPIC AGAIN!!!🤘🏼🎉

[matthewalmond]

Friday full body workout is always a highlight of the week and given what we’ve had so far this week I think we’re in for a super challenging session! Complexes are always tough...but I enjoy doing them...a real feeling of power in pushing on through the full three minutes! I’m sure we’ll all rise to the challenge and smash the workout! Have a great weekend everyone! Matthew
PS...Hi Caroline and everyone...just finished! What another intense session this was! As I only have 8 kg weights I used my band for the first two complexes then used two dumbbells when Caroline dropped to one heavy one! It was tough...but I enjoyed pushing on through the complexes! It’s such a great way to build endurance! I found the complex format made the time fly by! You are counting reps and before you know it you are into the last minute of the complex and almost finished! Hope you all enjoyed the workout as much as I did and have a lovely relaxing weekend Caroline and everyone! Matthew

[adimarzer]

I am loving the colors you have going for epic. It's just a small detail that adds to a pop of color in the morning for me!! Makes me even more geared up for a better day and an amazing workout!!

[claudiablancof]

This was no joke, the squats to press literally killed me

[myna]

EPIC III is no joke 👀🥵🥵🔥🔥💪 Caroline has increased the level, but it makes us feel like NOTHING CAN STOP US 🔥💪💪🏋️‍♀️🏋️❤️‍🔥❤️‍🔥❤️‍🔥 We are on FIRE ♨️♨️❗️😍

Edit: after doing this workout: I was already out of breathe after 27%, totally blind with my own sweat dripping into my eyes after 48%, felt like a Beast at 73%😁, saw 84% remaining for a VERY LONG period of time😅 And almost died at 95%… But I made it😅🔥

[juichandgadkar]

The first full body workout of epic III and that too in complexes! This is program is just like a chocolate box! You never know what you will find in it! But it'll always be the best👊❤ good luck girvanators💙👊

[wonkguy]

Excellent start to the weekend. Tomorrow is a 7 mile run so I’m looking forward to trying out my new legs and glutes. 🔥🔥🔥🔥

[dyanneeee]

This one was absolutely wonderful. Challenging with the occasional need for a break, but not that overwhelming that I couldn’t go on. The hammer curls were surprisingly challenging! 🥵 And my push up game is still weak 😂 but I finished feeling so accomplished. Ready to take on the rest of my day 💪

[selenam.]

Not gunna lie, getting through the finisher was extremely tough ahah. This workout definitely tested my endurance and made me realize I have a quite a ways to go before I'm able to complete each circuit with little to no rest in between the exercises within the circuit. But hey, I'm up for the challenge!

Same time, same place on Sunday! See yall then! Hope everyone has a great workout and a great day!!

[TramNguyen-mjqv]

Thanks Caroline Girvan, I’m the happiest when I received notifications that Caroline has uploaded

[dianalaura]

This is the first time I can follow an EPIC program from the very beginning! 🔥

I have done almost all of Caroline's workouts and I have never felt this strong not just physically but mentally, she's my hero! 💕

[courtneys]

I’m the happiest when I received notifications that Caroline has uploaded 😆 Another day another workout 💪🏼🙆🏻‍♀️ woohoo!!

[iamdevanshkalra]

Complexes are very challenging as they keep the muscles burning constantly. You’ll feel exhausted but powerful too 🦋 The grip & forearm strength will be tested!! Let’s get those complexes uncomplicated by pushing through with a smile 🤩

[ambikaraina]

Oh my my😱3 min complexes with just 30 secs rest in between 😨, it's gonna be intense and challenging.
May all the power be with us to get through this as well😜🤞🤞
PS: beautiful theme and colors 💙💓💛 Daily feels like it's a festival and we are celebrating our bodies and lives ❤️❤️ what a creative mind/team you have Caroline 😘

[stephendowersakasupersteve]

Her programs get better everytime and she pays attention to her followers adding little descriptions for each workout in these is great she's in my opinion the best and most intense for workouts! Thanks Caroline