FEROCIOUS Full Body Workout - Strength Training | EPIC III Day 24

We are going to have some ferocious fun!! A full body workout using complexes format and a pair of dumbbells! The back, shoulder sets, chest, quads, glutes, hamstrings and abs all targeted in this strength training workout!!

The dumbbells I am using throughout the workout are 10kg each! You will also need your mat and a yoga block/thick book/low stepper!

Each complex will be for 3 minutes each with 30 seconds rest inbetween!

BENT OVER ROW x15
DEEP PUSH UPS ON DUMBBELLS x10

REAR STEP LUNGE x10
STAGGERED RDL (same side) x10

REAR STEP LUNGE x10
STAGGERED RDL (same side) x10

DUMBBELL SPRAWL x10
HIGH SQUATS x10

PUSH PRESS x10
FRONTAL RAISE x15

HOLLOW HOLD ALTERNATE LEG RAISE x20
SIT UPS x20

ELEVATED STATIC LUNGE x15
STAGGERED SQUAT x15 (same side)

ELEVATED STATIC LUNGE x15
STAGGERED SQUAT x15 (same side)

SNATCH x10
WINDMILL x10 (dumbbell/water bottle same side)

SNATCH x10
WINDMILL x10 (dumbbell/water bottle same side)

MAKER x5
X1 DUMBBELL SQUAT TO PRESS x10

Finisher 1 minute!

SUITCASE SQUAT TO CLEAN TO PUSH PRESS!

I had SO MUCH fun during this workout! I was really looking forward to this workout and it didn’t disappoint!

I loved the row to push ups and the finisher! I know many of you also love the snatches but also the rear step lunges and staggered RDLs!

I hope you feel the energy today and smash it!!

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

[matthewalmond]

Who else agrees that this has been such a fantastic week of workouts! Always so challenging but so brilliantly planned that each day has been interesting and fun to do! We are certainly getting so much stronger! Full body complexes today...I love complexes for all the reasons I mention...challenging but fun! A great range of exercises today...we will work the whole body hard! Enjoy the workout everyone and have a lovely weekend! Matthew

[madhuripadamati]

A BIG THANKS TO YOU CAROLINE
A BIG THANKS TO YOUR FAMILY
A BIG THANKS TO YOUR TEAM
And I will keep saying this. We respect and appreciate the quality content you’ve been consistently putting out and the positive effect it has had on all our lives is just undeniable.

[joannakonieczna]

I consider myself sooo lucky to have my very own PT in my home 5 days a week! THANK YOU CAROLINE! ❤️Just smashed this workout 💪Have a great day all🙌

[prasannav]

Did this workout in the morning and was tired half way through. Maybe because didn’t sleep well the night before. Paused for a couple of minutes and remembered carolines first advice. Take it at your own pace. You vs you. Finished it and was really proud about myself. Thanks CG

[eiaexplains]

It's so wonderful that we can all count on Caroline every step of the way on our workout journeys!

[Rozzerama]

That was indeed ferocious, Caroline! The step lunge/RDL move was my favourite. Hope everyone enjoys this one!

[graceherman]

This was indeed ferocious 🥵. Thanks Caroline your full body complex workouts are the best!!!

[vidaliasulbaran]

Ohh my….Maker( my favourite) & that squat combination…wow, and the finisher 🔥❤️👊🏻 . Caroline this workout is awesome & complete, loving complexes a lot !! Your shorts are beautiful and colours too. Good dreams and great day everybody!!! And enjoy this fantastic workout.
Caroline… always very grateful to you!!!

[loridz]

The elevated staggered squats were killer. Loved this full body.

[cdalemyp]

Those elevated rear lunges + elevated squats were setting my legs on 🔥🔥🔥🔥🔥. This was intense and I loved it. I wasn't able to get a full 2 sets in. But i was so amazed how stable and slow my body was in doing the exercises. ❤️❤️❤️❤️❤️

[vanille.sans.filtre]

Did this workout after an intense week and a night partying. It was the perfect way to finish off the week, the night after that felt so restorative

[deannapursley]

Wow day 24 already! Looking forward to the windmills today. Thank you Caroline for making this 49 year old feel and look younger! 🌻🖤

[andreahammond]

Loved that workout! The time flew by so fast!! Thanks Caroline!!

[mariajoselaverde]

Oh my God! It was TOUGH AF. I almost quit like 3 times HAHAHAH, but seeing Caroline thrive made me continue!!! It feels GREAT. Thank you Caroline!

[angelinexfit]

This week has been so challenging. Each day is perfectly planned, guaranteed to hit hard that targeted muscles of the day. The time variations was so genius makes you push hard and work harder. Epic programs guaranteed to make your stamina strong, the strength was endless too.
Huge respect to CG for working so hard just to give us high quality and fun workouts everyday.

[theferrelllifeproject]

Absolutely amazing this one is!!! Thank you Carolyn for always putting the best routines together for the world!!! 🎉👏🏻👏🏻👏🏻🙌🏼🙌🏼🙌🏼🙌🏼

[marieforst]

This workout delivers all the awesome and all the parts worked. Thank you, Caroline❤🎉❤

[donnadavie]

I’m a sweaty mess after that. Great combinations. Hard work. Thanks Caroline

[terrimadrigal]

What a challenging week! Caroline has created another fantastic program. Her hard workout and dedication to all of us shows in every session she uploads. I can’t wait to see what is store for us next week.

[angelakathariou]

Ohh my Lord!!! Brilliant!! The static lunges paired with the staggered squat sent me to another GALAXY!!! Always the most quality Caroline!! Thank you!! <3