FULLY LOADED Full Body Workout - Dumbbells | EPIC III Day 9

For this demanding full body session you will need a pair of dumbbells, your mat, a chair for only a small amount of sets of Bulgarian lunges and a yoga block or thick book to elevated the hands during uneven push ups and feet for foot elevated lunges!

The dumbbells I am using for your reference are 17.5kg each and 12.5kg each!

There is a staple in this session and it is actually bodyweight only! A welcome from all of the dumbbell exercises that we will be glad to see at points!

The timer will be on for 45 seconds of work, 15 seconds rest throughout!

The exercises are formatted similar to and will feel almost like supersets in that the next exercise relates to the previous exercise but there is rest so not technically a superset! But as always… stop and pause at any point you feel form is about to be affected!

STATIC LUNGE X2 DUMBBELLS
REAR STEP LUNGE (same side)

STATIC LUNGE X2 DUMBBELLS (switch)
REAR STEP LUNGE (same side)

PUSH PRESS
SQUAT TO PRESS (same side)

PUSH PRESS (switch side)
SQUAT TO PRESS (same side)

STAPLE! (bodyweight only)
REAR STEP ELEVATED LUNGE
SWITCH SIDE!

BULGARIAN LUNGE (X1 or 2 DUMBBELLS)
BODYWEIGHT 1 1/2 REPS! (same side)

BULGARIAN LUNGE (switch side)
BODYWEIGHT 1 1/2 REPS! (same side)

ALTERNATING BENT OVER ROW
ALTERNATING RENEGADE ROW

ALTERNATING BENT OVER ROW
ALTERNATING RENEGADE ROW

STAPLE! (bodyweight only)
REAR STEP ELEVATED LUNGE
SWITCH SIDE!

STAGGERED RDL TO STAGGERED SQUAT
1/2 REPS STAGGERED RDL (same side)

STAG RDL TO STAG SQUAT (switch side)
1/2 REPS STAGGERED RDL (same side)

UNEVEN PUSH UPS
SIDE PLANK TO PUSH UP (same side)

UNEVEN PUSH UPS (same side)
SIDE PLANK TO PUSH UP (same side)

STAPLE! (bodyweight only)
REAR STEP ELEVATED LUNGE
SWITCH SIDE!

UNEVEN SQUAT TO CURTSEY LUNGE
1/2 REP UNEVEN SQUAT (same side)

SQUAT TO CURTSEY LUNGE (switch side)
1/2 REP UNEVEN SQUAT (same side)

BENT OVER ROW
DEADSTOP ROW (same side)

BENT OVER ROW (switch side)
DEADSTOP ROW (same side)

STAPLE! (bodyweight only)
REAR STEP ELEVATED LUNGE
SWITCH SIDE!

My legs! Upper body! Every part of me was put to the test today with these longer duration supersets!

So much variety, time will pass quickly as we will be having so much fun!!😁

Full body fully loaded… let’s go!!

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

[pavmas]

Today... After completing all of her full body workouts, EpicII, Epic heat and Beastmode series, 9 days into EpicIII I can finally say that today... Today I finally managed to do one full push up. It took me one year with Caroline and almost two years in the gym prior to her. It took so long I almost gave up on myself. If you are reading this and strugling too, please please keep going. It is all worth it.

I am crying while writing this. Caroline thank you, you changed my life.

[augustxanne]

You have changed my life. I've recommended you to everyone I know. BTW, your last leg day was the hardest workout of my life. Thank you for all that you do. Now if I can only stop eating Oreos, I might be in better shape. Ha!

[angelywoolley]

Today it’s my birthday and I just want to say that this is the best birthday gift ever!!, ready to kill this workout!, thank you so much Caroline🤘🏼💕

[mbuthiabby]

People ask me why I'm so consistent with my workouts....
Short answer: I've got Caroline's company

[sairenuka]

If you missed a workout because you were unwell or had unexpected plans, don't beat yourself up! This program is all about finishing it feeling stronger, healthier and self-loved, and its okay if you couldn't follow the calender perfectly. Like caroline always says- this is YOUR workout! It is important to push yourself when you dont always feel like it, but take an extra rest day if you need it, mentally and physically.
I missed the past 3 days because i had food poisoning. Trying my best to catch up xx

[matthewalmond]

Hi Caroline and everyone...just finished and what another great workout! I found the unilateral format really interesting to do, and I think it’s such an important way to train! The time just flew by! I loved the colours today...the yellow and the beautiful flowers...all just lovely! These little details make the workouts so much more enjoyable to do! Loved the abs add on...just the perfect way to finish! Have a lovely weekend everyone! Matthew

[alessiamarigliani]

You are precious to us all. If I train in the morning, your workouts energize me for the day. If I train in the evening after a long tiring day, your workouts can take away the muscle tension. Simply thank you.

[cynthiawinchester]

This, you, are changing my life. I cried on day one because I could barely do anything. I was so mad at myself for allowing being a working mom to take priority over my health and strength. I had gone from running marathons, to barely able do a squat much less a push up. Today, I cried because for the first time in YEARS, I did a full push up without my knees touching the ground! If anyone is reading this, YOU can do this with Caroline!!! The hardest part is starting day 1. Words cannot express how grateful I am! THANK YOU Caroline!!!

[matthewalmond]

It’s the last day of my Norfolk holiday and what better way to end than with Friday full body workout! I really enjoyed the unilateral work that we did earlier in the summer so I’m looking forward to this...I think unilateral training is yet another area where Caroline really excels! May other trainers don’t even think of it! Have a great workout and a lovely weekend everyone! Matthew

[juinigudkar]

Was feeling really worn out and about to stop at 75%, then pushed till 80, then 85, then 90 and got done with the whole thing before I knew it. This was one of my all time favourite workouts ever. I feel at the top of the world! Thank you Caroline for this challenging yet extremely fun session ❤️

[jodie]

I can’t believe I’m on my 4th epic program. I’m so happy I found you Caroline, I have recommended you to anyone who will listen to me lol 💙💙 you have changed so many peoples lives and brought such an inspiring and positive community together.

[ellabella]

This one looks tough..which I love!! Let's push through and amaze ourselves!! Caroline, you are an earth angel. The words thank you, would never suffice the appreciation I feel for you, your hard work and gift you share with the world. I look forward to our sessions together ❤ From Maryland, USA sending you an immense amount of gratitude, love and light 😊

[manvi]

the first week was indeed quite tough, but this one truly flew by!! Idk how we are almost on week 3 ? Unilateral training is very beneficial for our bodies as it fixes those imbalances and also pays attention to each side allowing for a more mind muscle connection! Love unilateral workouts
Full body here we go!!

[zoealexiswongg]

MY LEGS ARE STILL SUPER SORE FROM THIS WEEKS LEG DAY BUT THIIS WORKOUT WAS HONESTLY SO I can feel my form getting better with each workout! I am so grateful to Caroline and everyone in this community! Y'all are rockstars!! Sending so much love and good vibes to each and every one of you!💖

[Princesschronicles]

Today is my birthday 17.09 and I am so grateful to everyone in this community and to Caroline. Thank you for this lovely gift!! 🎉🎉🎉🏃🏿‍♀️

[realizedreams]

thank you for letting me release my vulnerability with you when working out. you truly show me how endless hard work, motivation and training can be, by challenging my skills every single time..
not only me, but hundreds of thousands others.
🤍🤍🤍

[susanne]

It is always fascinating to see how Caroline challenges not only herself but also us and pushes us to our limits,
not only physically, but also mentally, with the goal of not giving up and persevering,
that's certainly an important point that I've learnt from Caroline - mental strength, 💗👍
even if you don't notice it immediately, I notice it afterwards in little things and I'm just as grateful for that as I am for my athletic fitness.🙌 Through the ad on I / we also had the all-round package for our bodies.

To you dear Caroline and to all of you a nice restday tomorrow

[bertie_games]

Hi everyone! I hope you all had a great active rest day or what you all have done!

I’m excited for this work out . I feel like I am getting stronger. I’m so happy to be part of this community. Keep up the great work.

[saidaarfaoui]

I'm loving this week SO MUCH! Thank you again and again Caroline 👍👍👍💖💖💖 This reminds me some highlights of EPIC II, however there is something else because Caroline is the best in planning higher level workouts using almost the same exercises and the same weights👏👌Yes, the full body will be loaded with this fantastic workout and it will be lots of fun for sure!
Have a great workout everyone!

[vidyasampathkumar]

Yikes ...it sure looks Fully Loaded!! I love it how CG designs these workouts for us keeping in mind everyone's fitness levels and abilities. You can totally make these your own depending on where you are in your fitness journey. She's a very talented professional trainer and we are extremely lucky to have found her! Thank you, CG❤❤