Day 9 of EPIC | Full Body Workout with Dumbbells | 1 hour No Repeat

Day 9 in the EPIC Program and it’s a 1 hour full body workout with Dumbbells!!! We will be hitting our entire body with many different compound and isolating exercises each for 40 seconds of work with 20 seconds to get ready for the next!

The dumbbells I am using for your reference are 10 kg x 2. You will also need a mat and a stable chair for Bulgarian lunges, bodyweight dips and decline push ups! It is handy also to have a wall or something steady nearby to help stabilise you during certain exercises such as pistol squats, particularly as these are towards the end and even if you can do this movement normally, they will be a lot more difficult after so many lower body exercises!

Throughout I will alternate between using 2 dumbbells, 1 dumbbell and bodyweight so depending on the weight you have at home, you can use 2 dumbbells if I’m using 1 dumbbell or drop to 1 dumbbell when you need to for example.

Don’t worry about losing balance during certain movements.. I do sometimes and just take a second to reset and try again!

SNATCH
SNATCH
DECLINE PUSH UP
WALK OUT TO PIKE PUSH UP
DIPS
PLANK SIDE TO PUSH UP
SINGLE ARM PRESS
SINGLE ARM PRESS
RENEGADE ROW TO PUSH UP
UNEVEN PUSH UP
BENT OVER ROW (slow eccentric)
HAMMER CURLS
TRICEP PUSH UP (hold 5 secs)
LATERAL ALT RAISES
LEG LOWER HOLD
LEG LOWERS
SIDE PLANK TO SINGLE LEG HOVER
SIDE PLANK TO SINGLE LEG HOVER
FULL TOE REACH TO HOLLOW
REVERSE CRUNCH
SLOW HIP RAISE
TABLE TOP CRUNCH SWEEP
CRUNCH PULSES
DB SQUAT WALK (fwd & back)
SUITCASE SQUATS
SQUATS W/ x 2 PULSES
ROMANIAN DEADLIFT
DEAD STOP LUNGE
DEAD STOP LUNGE (opposite side)
KNEELING SQUAT TO LUNGE
DB LATERAL SQUAT WALK
SINGLE ARM DB LUNGE
SINGLE ARM DB LUNGE
DB BULGARIAN LUNGES
DB BULGARIAN LUNGES
SQUAT HOLD
SQUAT TO PRESS
SINGLE LEG BRIDGE CHAIR
SINGLE LEG BRIDGE CHAIR
X OVER
DIAGONAL PULSE
X OVER
DIAGONAL PULSE
STANDING LEG RAISE
STANDING LEG RAISE (opposite side)
DB CURTSEY TO FOOT TAP
DB CURTSEY TO FOOT TAP
QUAD EXTENSION TO CURL
QUAD EXTENSION TO CURL
X OVER SQUAT
X OVER SQUAT
LUNGE PIVOT
45° FWD LUNGES
HAMSTRING MARCH
HAMSTRING UP & DOWN
GLUTE BRIDGE HOLD
GLUTE BRIDGE ON TOES
PISTOL
PISTOL

LUNGE, LUNGE, PUSH UP

Please ensure you warm up for at least 5 minutes prior to beginning.

Remember, go at your own pace! If you have lighter weights that you would like, please perform at a faster pace than me whilst maintaining form!!

Remember, it's up to you to push it!!

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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

[elinulander]

Realised that I have to get me some heavier dumbbells..so proud of my progress

[beaprezoutto]

I’m not one to comment and, although I’m late for this challenge, I find myself NOT skipping days. This is the first time I have worked out daily and being truthful to myself. I still can’t do some of the exercises (pistol squats and push ups), but I’m here and I’m doing it for myself. Thank you so much for making this amazing program available ok YouTube. You’re the best ❤

[throwitaway]

Yesterday, my wife said to me, "Looks like all that working out is paying off, I can see muscles." Thanks to you CG. :-)

[samantha]

side note: caroline is so strong damn! i aspire to be like her one day just her mindset and hardworking attitude! also her dedication to giving us free workouts is sooo amazing! she’s my new favorite fitness youtuber! i went from pamela reif to being my fave to caroline lol. her workouts are actually really effective and challenging where i feel like i am not wasting my time! i am so incredibly grateful for caroline ❤️ i cannot express the amount of gratitude that i feel for her

[mariebaya]

Whoever came for results... THIS IS IT!!! You won't go home empty handed... So worth it!!! Thanks Caroline.

[Tina-yxsl]

I know it’s only week two but I am proud of myself!

[betsyfuzi]

I had to start this over because of a car accident. I got to day 48 of this the first time and I cannot say enough of how much stronger I had gotten from the start to almost the finish. Now after 5 weeks off I am again getting stronger and for this almost 48-year-old grandma I may have to modify at times and hold the wall but thanks to Caroline I feel so much better physically and mentally! Thank you Caroline!! These workouts are amazing and I love to see the likes on these getting higher and higher from the first time I started last year!

[sarapuharich]

I love that these workouts incorporate stability and balance moves in addition to intense lifting. I feel like I am getting stronger and more functionally fit--which will keep me safe and primed for all the sports I enjoy--cycling, skiing, hiking. I am going to be ripped and solid!

[sandram]

I love Caroline's non-verbal queuing. I want to work out and focus, not listen to someone yammer to the sound of their own advice. That and the time intervals, traditional and innovative moves, and a great workout partner. Thanks Caroline!

[altheaowner]

After my this work out, I lay on the floor to stretch and fell asleep for 20 mins my husband woke me up😟😀, is that normal.

[toyota]

I must admit it was tough but with couple modifications I pushed myself through it. Thanks to Caroline 😀

[jackiemartinez]

I can’t help but notice how fast your channel is growing Caroline, I just know you’re going to make it far. You’re such an inspiration!! I’m so glad that you decided to share your workouts. You have helped me and so many others already. Thank you 💗💗

[sambrown]

this is without a doubt, the BEST program I have ever done in my life and im only 9 days in. Caroline, you amaze me! thank you for this

[MysticDesertBreeze]

I always injure my shoulder doing push-ups, even on my knees and I've tried many many times over the years and get the same pain. I did P90X around 10 years ago and injured my shoulder with all the push-ups in that program.

I do chest presses instead holding 14kg in each hand, sometimes needing to go down to 12kg. As an alternative to the decline angle I used my stepper and it's raisers to create do incline presses. I know it's just not the same but at least I am trying.

For the "renegade row with push-ups" I did double renegade rows on each side until time was up.

For the "plank side to push-up" I did 20 seconds of angled chest presses then 20 seconds alternating plank sides.

It took me two hours to get through the workout because of setting things up and/or taking extra breaks but I pushed through and got it done!

[ashmoutt]

I upped my dumbells from 8 to 12.5lbs today. I'm pretty proud of that small improvement. Thanks Caroline! You are amazing.

[lisaannvieira]

I do one of you videos everyday and now you’ve become part of the family 😂. Thank you for these programs ❤️

[kaushikshandilya]

Caroline Workouts dropping out early is truly epic !! ❤️🔥.
Others : legs
Caroline : leeeegggs
P.S : She is great and so is her accent🔥.

[jandrarg]

Yesterday my crush told me that I was looking slimmer and I wanted to cry 😭... I can't imagine my future self after the 10 weeks of this challenge...

[nadmel]

Caroline at the end of every workout: You are EPIC!
Me: I KNOW GIRL!!! (I rose up from the dead like 5 times to finish the workout)

[angelinexfit]

Day 9 and were close to finish on the 10th. Are you still there guys??? Still alive and kicking ass??? I cant imagine life without this epic challenge anymore 😹Anyways this workout will surely leave me breathless on the floor. My bums and legs are still sore from day 8, surely my aches will be balanced now from upper to lower😹😹 wish us all luck. Thank you Caroline for inspiring me to push my limits