1 HOUR FULL BODY WORKOUT with Dumbbells - Strength & Cardio | Circuit Series Day 4

Ready to put the work in? 60 minutes of strength and endurance, with emphasis on thinking about alignment of your entire body with each movement whilst heart rate is elevated with some cardio full body movements! This full body workout will challenge you in many ways!

Below are some points to think about when performing these movements!

Wide to Narrow push ups
Aim chest to floor, not the head! It is easily done without realising sometimes but keep neck steady, looking straight between hands and core & lower body braced!

Rows
Best to begin in a standing position. Literally stick the chest out, retract shoulders, push hips back to lower into position. Your back should remain steady! Ensure you move through full range of movement!

Shoulder press
Keep knees ‘soft’ rather than bent. Keep elbows slightly in front of being in line with shoulders.

Romanian Deadlifts
During any of the RDLs in this session, take your time! Manipulate your position to feel deeper stretch in hamstrings by slowing it down, pushing chest out even more, ‘slight’ bent at knee, dumbbell close to body throughout! I like to pause for a second to really allow muscles to lengthen.

The timer will be on for 40 seconds of work, 10 seconds rest.

We have 1 minute rest between 3 complete rounds of each circuit!

For this full body workout, you will need a pair of dumbbells, your mat and a chair for dips, decline push ups and Bulgarian lunges!

The dumbbells I am using for your reference are 10kg!

X3!!!

WIDE TO NARROW PUSH UPS
BENT OVER ROW
SUPINE ROW
1 1/2 REP BULGARIAN LUNGE
SWITCH SIDE!
DB SPRAWL

DECLINE PUSH UPS
SHOULDER PRESS
DIAGONAL PRESS
1 1/2 REP SQUAT
SQUAT TO PRESS (one side)
SWITCH SIDE!

1 1/2 PUSH UP
RDL TO SQUAT
STAGGERED RDL TO STAGGERED SQUAT
SWITCH SIDE!
SNATCH
SNATCH

X2!!!

TRICEP PUSH UPS
DIPS
1/2 REP RDL
STAGGERED RDL TO LUNGE
SWITCH SIDE!
ALTERNATING DUMBBELL BURPEE!
Finisher!

20/20!

SQUAT TO PRESS x2 dumbbells
SQUAT TO PRESS x1 dumbbell

You will notice that you can make every single rep that bit more challenging by focusing on depth, control, pace and alignment! I am sure you will absolutely be feeling accomplished after these 60 minutes!!! 👊🏼👊🏼👊🏼👊🏼

Smash it!!! 🤩

Cx

My FREE Workout Programs

Join The Community

My Amazon Stores

Business Enquiries:

Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB

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

[sumansahu]

You know how much we love you when there are over 1k views in just 10 minutes of you posting the workout!

[rebeccaworrell]

My favorite line from the intro, “If you are watching this, it means your ready to work really hard.” ❤️❤️ Love it. That’s why I love your training sessions. I always feel I worked hard and the sessions are never easy. Thanks so much!!🙏❤️

[tanujasawangikar]

After Caroline's workouts the satisfaction I get is such a drug 🔥!! Keeps on making this a part of routine so much more valuable and awesome ❤️

[micheemo]

Caroline you are absolutely amazing! Im in awe by your level of fitness and your ability to keep these workouts innovative and so much fun. I've never been so excited waiting for a workout video day in and day out. You're truly an angel for dedicating your time and effort to helping so many people reach their fitness and health goals. Heartfelt thanks! ... Now its time to kick some butt on this workout!

[laurieann]

So much fun and time passed more quickly than i thought!! I just came off a 12 hour overnight shift at the hospital and this was JUST the stress reliever I needed! Thanks so much!!

[wendiweramundi]

"It doesn't matter how slowly you go as long as you don't stop". We've got this Girvaners, have fun!

[carlosmethodfitness]

Caroline smashes it on here always, we love her. Every day, every week and every month of the year she turns up and brings her A-Game. She is the female version of the Incredible Hulk. Positive Vibes, Carlos & Bex

[kylefreestyle]

Here we go everybody 1hr Full body Friday Thank you Caroline!!! These circuits have been cardio burners. This has built the most results in a short time because we are bodybuilding at home! Amazing series as always!

[debragibbs]

I stayed up just for this. It’s midnight so I’ll do this after work. Have fun everyone. Thanks so much Caroline 🌹🌺🌸

[sanamonster]

This seems like another power packed one hour workout targeting every muscle group! Cant wait to do it!! 😊Thanks Caroline, u are awesome!

[lavisht-slci]

Doing some of the earlier workouts after doing epics and endgames and heats and irons ... And wow, old is still gold .... So much so that we can do all the CG workouts and keep shifting to more intensity and higher weights .. and we keep growing without looking out for alternatives ..
Thnx a lot Caroline !!

[lilybowen]

Been going through some of your older workouts recently, and it’s crazy to see how much you’ve (we’ve) grown!
Yet, the positivity in this community remains the same. Can’t wait to do this one!! 😆💪

[iamdevanshkalra]

I’m so excited for today’s session, 60 minutes of pure hard work & pushing through. This is definitely going to be challenging, good luck everyone!

[essgeorge]

I am loving this week!Feel like I'm pushing myself extra hard.Thank you Caroline.I am loving the looks this week too!...as always 👍

[manvi]

Love love love 1 hour ones!!! Let's gooo 🔥🔥
Edit: just completed it and oh boy was it tough? I was sweating and panting throughout this session and in the begining I was feeling quite weak as I was not even able to do like 10 reps of the dumbbell exercises but after the first circuit I just got in the groove and started loving it! This was really really challenging one so don't worry if you feel like you can't do a particular move with heavy weights! This one hour was more than enough ! Thank you caro💓💓

[matthewalmond]

Hi everyone...hope your glutes have all recovered after Wednesday...and today we have Friday full body! What a brilliant week of circuits we are having! I have loved all of these workouts...intense but fun to do! And what another beautiful video..I just love the red colours again! Have a great workout everyone and a lovely weekend! Thank you so much again, Caroline...and see you all for Sunday HIIT! Matthew

[monicabhargava]

Hi Caroline, what a intense and amazing workouts we are enjoying and challenging our body and mind. Full body workout are my favorite. I will be doing this tomorrow morning . have a nice day...thanks Caroline

[tinamercado]

Whew!!! Completed this after 8 hours of needed sleep! After working 3 days straight 16 hour nurse shifts…I needed that 8 hours!!! I must say, I AM LOVING ALL of your workouts!! They are VERY CHALLENGING!!! I LOVE IT!!!! Thanks for today’s FULL BODY WORKOUT!!!
Have a great weekend Caroline!!!!

[chipegomoonga]

Please don't ever change that song that indicates the workout is done. It always a relief to hear especially when unexpected.

[Kamothecreator]

I must confess, when it hit the 75% I got light headed and had to stop to have a snack (half an apple & a teaspoon of peanut butter). This workout is really intense 😅so please fuel up properly