INTENSE TEMPO FULL BODY WORKOUT - Dumbbells | Tempo Week Day 4

Shoulders, back, chest, arms, glutes, hamstrings, quads and abs…. All challenged in this full body workout using tempo variations to really bring the heat!!!🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

The dumbbells I am using for your reference are 17.5kg each. I reduce weight to 9kg each for the shoulder portion!

The timer will be on for a majority of the workout for 40 seconds of work, 20 seconds rest.

CHEST PRESS (slow eccentric)
CHEST PRESS (slow eccentric)

PUSH UPS (slow on the rise!)
PUSH UPS (slow on the rise!)

SUITCASE SQUAT (slow eccentric)
SUITCASE SQUAT (slow eccentric)

UNEVEN SQUAT (pause at bottom)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

BENT OVER ROW (slow lowering!)
BENT OVER ROW (slow lowering!)

DEADSTOP LUNGES
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

CURTSEY HOLD (stand on beep)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

SHOULDER PRESS HOLD (x2 press on beep)
SHOULDER PRESS HOLD (x2 press on beep)

ARNOLD PRESS (slow lowering)
ARNOLD PRESS (slow lowering)

STAGGERED RDL (slow eccentric)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

STATIC LUNGE HOLD
SWITCH SIDE!

HOLLOW HOLD (TOE REACH ON BEEP)
HOLLOW HOLD (TOE REACH ON BEEP)

ALT HAND TO FOOT (HOLLOW ON BEEP)
ALT HAND TO FOOT (HOLLOW ON BEEP)

Finisher:
40/40/40/40/60

X1 SLOW LUNGE
X1 SLOW ON TOES LUNGE (same side)
X1 SLOW LUNGE (switch side)
X1 SLOW ON TOES LUNGE (same side)
X1 SLOW PUSH UP (1 minute)

Wow the finisher! Give it your best shot!! You’ll love it!!

This will be day 4 complete!!!! TEMPO HIIT to go and that’s another Series smashed!!!

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

[GabrielleGellis]

Just want to drop a comment and say, my husband and I use your videos almost every single day and they are a big blessings to us. We can not thank you enough for the fact that these are free. We are missionaries and don't have a steady incomes, but we are able to workout with you any where we are and it is so freeing and blesses us. We are able to feel healthy, strong and full of joyful energy. Thank you for generously providing to your global community. Even for our marriage, it has been so good, because we both love your workouts, because you have EVERYTHING! Your videos are indeed worth a high price, but we are thankful they are free! May God bless you and your whole family!<3333

[dyanneeee]

Oh and btw, I wanted to say how much I appreciate Caroline’s titles! 🥰Too many YouTubers have titles that include misleading info and it’s all aimed at making us believe we will burn belly fat or lose weight and get abs in two weeks😒 Caroline doesn’t do any of that and I think that’s really great. Not everyone is working out to lose weight after all. Always keeping it real and that’s why I’m still here 4 months later ❤️

[tunto]

I didn't come here just for the exercises and their quality, but also because I found great inspiration in you as a man. I see more than just a well-structured physique; I think you are a person with profound depth. Your powerful mind and cute soul are a rare combination, like finding golden sand. I was going through difficulties and challenges that made me forget who I truly want to be. After discovering your channel 2-3 days ago, you instantly reminded me of who I aspire to be on my journey—a lovely boy with an eternally youthful soul.

[juana]

This week has been outstanding. Definitely not looking forward to it ending. Caroline continues to amaze me with these intricate workouts! Happy Friday all!! Let’s GO!!!

[stayhappylittlemermaid]

I truly respect those people who stay strong during hard times. Even when they have every reason to break down.

[dhamodharanmanickam]

Good morning Girvantors 💙. My muscles are sore than any other week. my back bicep quads still can feel sorness. Really this week more than I imagined. Thanks to Caroline to choose tempo series. this is one of my favourite now. Fullbody yup it's really demanding one . Have great workout Girvantors.

[alessiamarigliani]

My muscles have been really sore this week. I madly loved this training: it required strength and concentration, but also calm and serenity. A week that has been good for my body and my spirit. Thank you, Caroline ❤️

[imlovely]

Can we all appreciate the fact that Caroline never disappointed us with her content 🤗 🥰 🤚

[niamhobrien]

Just did this work out at 25 weeks pregnant and LOVED it!!! Nice variation and at a manageable pace with tummy. Rather than do the lying down crunches I alternated to side planks and mountain climbers. Can't wait to use these videos to get back in shape after the baby arrives 😁 thanks Caroline!!!

[geiza.barros]

Yayy so excited! This week has probably been my favorite of all times! Tempo workouts are amazing ❤️👏🏼

[DannyBoo]

Thank You so much Caroline. I've been exercising for a few years now but since I started working out with you I started seeing actual positive results not only on the scale but in my overall health and wellbeing. You are such a joy!

[sannaoverington]

Oh my god... the amount of power that Caroline has given me is amazing, I sweat less in workouts now because I have gained power!! I started with Caroline 13 weeks ago with EPIC and I was using 3KG weights, now I did this workout with 7.5 KG weights. Another thing that shows improvement is the fact that I could not do any push-ups when starting with EPIC and now I did 2 push-ups in the 1 Push up finisher, when starting I would've done push-ups on my knees!! Thank you Caroline for making these workouts and thank you to the community for being supportive and keeping me motivated!!

[CourtneyA]

Love the purple and love the full body workout!! 💗🌟💪🏻

[priyadarshinijadhav]

This has been a lovely series!! Can't wait to do full body workout in tempo mode!! This surely going to be another brilliant workout..Thank you so much Caroline for helping us to achieve our fitness goals!! It has been an incredible journey with you till now and I am sure it will continue forever!! I want to get trained by you for lifetime!! So grateful to you!! Have a wonderful weekend Caroline and all awesome people here!!

[matthewalmond]

I can certainly feel all my muscles after this brilliant week of tempo training...and I’m sure today’s intense all body workout is going to be the perfect way to finish off this fantastic series! Have a great workout and a lovely weekend everybody! Matthew
PS I’m really looking forward to Sunday HIIT...I don’t know how HIIT and tempo training can be combined but I’m sure Caroline will have a brilliant answer!

[gaylewagner]

Adding my thumbs up to Tempo Week. I am loving every minute of it, even the ONE MINUTE Finisher! Just to put things in perspective, when I found Caroline in the third week of Epic 1 I could barely do two pushups on my knees. I have done every program in full since then and slowly got stronger. Today I saw the preview of the 1 minute slow push-up and said out loud, “ I can do this”……and I DID. A breakthrough day. Another big Thanks to Caroline and everyone here!👍👍👍

[matchettelopez]

I absolutely love the slow and heavy! Thank you Caroline! Praise the Lord!

[cynthiab]

I am so grateful that I found your channel, Caroline! Before finding you, I didn't follow any workout program, in particular. I was always trying new exercises without any consistency so I was not seeing the results I was expecting (physical nor mental). (I've been working out for 3 years so I did lose some weight but my goal is to gain muscles and feel great in my body) I've been doing your workout for around 3 weeks now and I can't believe how much things have changed! I always finish working out with a smile on my face, it's incredible! Thank you so much!

[moonsiebeneicher]

caroline, i started watching your videos with 3lb weights. after about a year, this is my first full workout using 15lbs! thanks for the incredible journey

[emilinemiller]

Caroline this week has been absolutely amazing! These sessions feels therapeutic just focusing on how slow you can go and of course absolutely brutal but loving every second of it. Thank you for a great week Caroline and looking forward to what you have in store for us Sunday.