FORCEFUL Full Body Workout - Triset Drop Sets | EPIC Heat - Day 19

Triset Drop Sets! The entire lower body, back, shoulders and biceps mainly targeted through compound and isolation exercises however every muscle will be working during these 30 minutes!

We will be holding the dumbbells for most of this workout... though the finisher involves bodyweight only!

Even though the exercises become mechanically less challenging such as full range as apposed to partial reps for example, due to time under tension, the 2nd and 3rd exercise will become increasingly more challenging in different ways!

It’s 30 seconds per movement... we can do it!!

For this dumbbell workout, you will need a a pair of dumbbells, a chair for Bulgarian lunges, a yoga block/thick book for heel elevated squats and your mat!

The timer will be on for a total of 1 1/2 minutes work (30/30/30) and 30 seconds rest!

The dumbbells I am using are 12.5kg each and 8kg each for the bicep curls and lateral raises or anywhere else I feeI I may want to reduce the weight!

1/2 REP HEEL ELEVATED SQUATS
1 1/2 REP!
SUITCASE SQUATS

1/2 REP HEEL ELEVATED SQUATS
1 1/2 REP!
SUITCASE SQUATS

BENT OVER ROW
ALTERNATING ROWS
LANDMINE ROW

BENT OVER ROW
ALTERNATING ROWS
LANDMINE ROW

BULGARIAN LUNGE
STATIC LUNGE (same foot forward)
REAR STEP LUNGE (same foot forward)

BULGARIAN LUNGE (switch side)
STATIC LUNGE (same foot forward)
REAR STEP LUNGE (same foot forward)

SHOULDER PRESS
PUSH PRESS
SQUAT TO PRESS

SHOULDER PRESS
PUSH PRESS
SQUAT TO PRESS

PAUSED HIGH SQUATS
SQUAT w/ PULSE
FULL RANGE SQUATS

PAUSED HIGH SQUATS
SQUAT w/ PULSE
FULL RANGE SQUATS

SEATED LATERAL RAISES
STANDING ALTERNATING
PARTIALS

SEATED LATERAL RAISES
STANDING ALTERNATING
PARTIALS

1/2 REP RDL
1 1/2 REP RDL
FULL RANGE RDL

1/2 REP RDL
1 1/2 REP RDL
FULL RANGE RDL

HAMMER CURLS
PALMS UP CURL
CHEAT ALTERNATING CURLS

HAMMER CURLS
PALMS UP CURL
CHEAT ALTERNATING CURLS

Finisher:

30 seconds of each!

BULGARIAN LUNGE PULSESHOLD!
FULL RANGE!
BULGARIAN LUNGE PULSES (switch)
HOLD!
FULL RANGE!
ALTERNATING LUNGES or JUMPS!

This is a real challenge! Heart rate is elevated... though ensure you don’t let this affect your lifting! Pause when you need to!

A lot of work completed within 30 minutes!

Enjoy everyone!!

Cx

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Caroline Girvan
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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

[YouTuber-hlut]

Can we just appreciate how early Caroline uploads so for all time zones the video is available, how her outfit always corresponds with the number of the program and the timer, how each video we get a detailed run through in the beginning to help us, how long it must take to edit these videos, how Caroline makes a new video EVERYDAY just for Caroline we love you and thank you so much!!! <3

[Missnicocina]

Carolina deserves 10 millions of followers. No other trainers on YouTube are even remotely as professional as her. Love 💕 you!

[cmartinez]

I can only say one thing, if Caroline reaches 1M followers in May, " *May* the force be with you". That celebration will be *EPIC* .

[abulenakadriju]

I’m currently fasting for Ramadan and this is the perfect workout 🏋️‍♀️ thanks good luck everyone.

[SustainablyVegan]

Wow those Bulgarian split squats never get easier do they. Loved this workout, it really kicked my butt xx

[juichandgadkar]

Can we just appreciate how much efforts Caroline puts in her workouts just for us! She's the best fitness YouTuber I have ever seen! She always thinks of the smallest details, for example : writing "you are epic" at the end of the workout... Those three words give so much motivation and also encourage us and tell us that we and our body are capable of anything! And also I reckon that we all will be drenched in sweat and fatigued after this FORCED full body workout! So let's push ourselves and give it our 200%best! Have a great workout and weekend Caroline and everyone! 💖✨😇

[kenmaswatermelon]

can y'all believe it's already Friday??? where has the time gone? thank you Caroline for making these workout videos! you're truly a life saver

[gazalbangalia]

Day 19 OMG time flies really fast with all of you wonderful person and defenetly without Caroline none of this is possible thanks a lot everyone for always motivating me and encouraging me .. And caroline big smile always helps me pass my limits and I can't thank any of u enough..🥰🙏🙏

[hmxuoqp]

My favourite part of the workout is during the finisher, when Caroline claps her hands in order to find the strength to finish the last seconds! Literally, tears in my eyes! Very powerful!

[anastasiyab]

I'm currently stuck in a foreign country and all my sports equipment is limited to four 5-litre water bottles 😂 But Caroline's workouts combined with long runs around local hills really make me feel alive, energised and optimistic no matter what. I greatly appreciate everything you do, Caroline 🙏Good luck everyone!

[euniceobi]

Good job everyone, that was brilliant Caroline ! Thank you 🙏🏾. Have a great day everyone wherever you are 🤗

[kabbalahnovember]

Just woke up .... drinking coffee...let's do it
Good morning Warrior Princess and Everyone!

[alisongpowers]

As others have previously posted, I am under the Caroline spell. I've tried Peloton (those people are just WEIRD), my self-written workouts (I'm a previous D1 collegiate swimmer so I know a thing or two about fitness/weight-lifting), and nothing has stuck like Caroline. Her workouts fly by, her energy is literally contagious, her accent is so endearing, and the workouts are straight-forward and extremely effective. Love her. Thanks to Caroline and the entire production team!

[CHRey-hiof]

Loved how Caroline clapped👏🏼herself a pep talk to finish there at the end! Looks like a killer session tmr! Let’s see what our bodies can pull off💪🏼

[BarbaraDerksen]

Killed it, probably created a gallon of sweat. I always tell myself that - SOME people will never EVER even choose to sweat at 60+ - and some cannot for physical reasons... to sweat is a privilege and you make us sweat in the best possible way to be our best selves. THANK YOU, Caroline for your generosity and inspiration. Waving at you from Canada! Happy Mother’s Day from me to you!

[oliviabyrne]

Doing this workout right now even though it’s 12AM I just love these workouts so much thanks

[ritachiayy]

I really like this EPIC Heat format - 30 mins at a higher intensity. Very efficient, and if you have energy for a little bit more after that, you can easily add on one of the many short workouts that Caroline has, to complement / supplement it.

[marciamerz]

OXYGEN!! Holy wow! That was really TOUGH! Had to pause a couple of times to catch my breath! FORCEFUL is absolutely correct! Great session that is so tremendously appreciated! Thank you so much again Caroline! ❤️

[mahamudhashaikh]

So addicted to workout because of Caroline! Looking forward to her workouts even on rest days.

[lgray]

I can't make up my mind what is my favorite day - I come away from all your classes Caroline thinking that was the best! You really have inspired me to do quality over quantity and I have gotten stronger and calmer in how I approach my workouts instead of jumping from one thing to the other - concentrating on reps instead of form. Thank you so much - I recommend you every chance I get