Day 4 of Beginner EPIC | 30 Min Dumbbell Full Body Workout

Day 4 in the EPIC Beginners Series for those of you wanting to progress to the full EPIC Program! For 30 minutes, we will challenge our entire body with a series of dumbbell exercises to hit every muscle group in the body.

You will need a pair of dumbbells, a mat and a chair to lean against. The dumbbells I am using are 10kg each.

Remember to work at your own pace! You can go slower, you can even go faster if you feel like it..just maintain form and alignment!

If completely new to training with weights, I would suggest practice bodyweight only or light weights to focus on positioning, pace and control.

The timer will be on for 45 seconds of work with 15 seconds of rest in between exercises.

Please ensure you warm up for at least 5 minutes prior to beginning. (See link below for my new warm up routine).

Let’s hit our entire body and really improve our strength!!!

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

[herbboughner]

I am a 74 year old crazy fitness lady and have been working out since I was in my 20, s. Love your workouts and do them on a regular basis along with other youtube trainers. I am going to start the epic beginner from the beginning as I found this workout really good. Have a few mobility issues, arthritis, disc problems, but do not let them stop me, I just modify if I HAVE to. Look forward to doing more of your workouts and appreciate the variety. Thank you Moe

[Wparr]

Please create a beginner’s part 2 program. I really like that the moves are well designed for safety in mind, are 30 minutes, and work better for beginners and people who just don’t want to get injured. I’ve been working out now for 2 months and have tried some of the epic 1 but still use this series most because of the time and how well balanced everything is here. Please add to this!!!

[tracydeb]

Having the worst week after failing my anatomy and physiology exam but pushed myself to do this workout and now I'm smiling and back to me again! Thank you Caroline for all you do for us xxxx

[catacombsaint]

this didn't feel like 30 minutes at all, simply because it was so fun and diverse! Thanks! :))

[chazellevania]

This was great! I REALLY enjoyed how you grouped the standing work and floor work separately. I’m not a huge fan of getting up and lying back down in workouts (reduces my energy, I feel) so I was really glad to do the standing, then floor work and then naturally flow into my cool down which involves my mat, so was a really natural and easy progression, for me. Great workout, as always, Caroline. Your fitness is a huge inspiration! Thx!xx

[pramodgbagali]

Dear Ms Caroline
I am a Veteran Retired Army Doctor, 53 years. This Day 4 workout is one of the balanced fantastic set I have ever done. Thank You very much.

[anniemccowan]

Thank goodness i didn't give up after the first two "beginner" workouts! This one was much more manageable! Thanks Caroline!!

[spriddlez]

My physiotherapist recommended you and I really enjoyed this workout. I've hurt myself following other youtube workouts often because they always yell at you to push it and go faster or harder. I really appreciated the steady, consistent movements - I felt like I could take the time to work on keeping my form. This was a great way to get back into a bit of strength training!

[kristinaD]

Your into song always makes me so happy!

[katescomment]

Squats
Shoulder Press
Lunge (L/R)
Frontal Raise
Close Squat
Upright Row
Curtesy Alternating Lunge
Single Arm Row (L/R)
Lateral Lunge
Supine Row (L/R)
Lunge Pulses (L/R)
Curls
Calf Raises
Hammer Curls
Romanian Deadlift
Single Arm Rear Fly (L/R)
Staggered Romanian Deadlift (L/R)
Chest Press
Single Leg Bridge
Pull Over
Single Leg Bridge (other leg)
Triceps Press
Dead Stop Hamstrings
Flyes

[peachpigs]

loved loved loved this workout, I have been weight training for years and would normally do your advanced programme but don't have the time to do the 45 mins some days. please do a programme with just 30mins for busy people. Absolutely love your channel and workouts thanks xxx

[lindagonzalez]

I’m on a 4 week plan with these workouts. Soon I want to be able to do Epic! This has been the best work outs I have gotten in a while. I also love the music choices. Thank you!

[iamdevanshkalra]

Thanks Caroline for this 10 week schedule. So happy to embark on this fitness journey! ❤️🏋🏻‍♂️

[mumhuda]

Starting my workout journey again. I'm only 25 but was just cramming at my desk for 2 years in nursing school. Gained a whole 60 lbs from all the stress. I tried this program before but gave up because I was intimidated. So far I just finished day 4! Going to try to keep doing this "beginner" program until the exercises become easier for me! Thanks Caroline!

[sarahcommerford]

I’ve been following Caroline’s programs/routines for three weeks. I’ve lost 5 pounds, can feel and activate muscles I didn’t know I had, and my mind feels so in sync with my body. I can’t wait to continue on this journey with her. And, after watching tons of other videos, hers surpasses all the others in simplicity, balance and FUN! Thank you!

[MLO]

I ABSOLUTELY LOVE LOVE LOVE your workouts.. I have been going to group fitness classes for over 30 year, then when the pandemic hit.. I was struggling to find the right online fitness classes that I enjoy. ❤️❤️❤️🥰

[kikivanwier]

you are the first person in the WORLD that makes me smile when i'm done with a workout! You make me incredibly motivated to workout and I have been feeling very good the past week. I'm also starting to get a better relationship with food and fitness, which is very special for me because I (used to) have an ED. Hopefully I will be strong enough after the beginner EPIC because after this week I am going to start the EPIC! :)

[DhyanaaWithSaumya]

This is my absolute Go - to for a full body workout. Feel so refreshed. Love her no-nonsense and simple approach to working out. Her movements are simple enough to follow and yet challenging enough to strengthen the body. Never been a big fan of compound movements, so I find her style of training so helpful. Thank you, Carolin.

[debramontgomery]

I have gotten more results in 4 days with your workouts than I have in the last couple years with others please keep up the great work I will be recommending you to anyone who will listen

[Kirihere]

I don't know what to comment so I just want to say this: this small program has been going great. I really like how I feel like I am pushing myself but I do not feel annoyed with the steps, it is like a challenge. It makes me feel good. I love that there is no emphasis on looking a certain way. That's all. I would like to thank Linda sun and all the people in the comment section for suggesting your channel. I hope that I will get strong enough to do the actual EPIC series in the future.
Thank you for your work. Sending you love and lots of good wishes.