NO FEAR Full Body Workout with Dumbbells - Complexes | EPIC Heat - Day 49

Shoulders, back, arms, abs, quads, hamstrings and glutes all involved in one of my favourite training methods; complexes!!! Short duration of 3 minutes combining resistance training and definitely a cardio aspect in this full body workout with dumbbells!

Each complex is 3 minutes duration with 30 seconds rest in between!

Within each complex, there is 2 exercises however the reps per exercise will vary between 5, 10 and 20 reps!

For this intense full body session you will need a pair of dumbbells, a chair for Bulgarian lunges and your mat! The dumbbells I am using for your reference are 10kg each!

MAKER x5
SQUATS x10

ALL SAME SIDE
BULGARIAN LUNGES x10
STAGGERED SQUAT x10

ALL OPPOSITE SIDE
BULGARIAN LUNGES x10
STAGGERED SQUAT x10

ALL SAME SIDE
SINGLE ARM PRESS x10
LUNGE x10

ALL OPPOSITE SIDE
SINGLE ARM PRESS x10
LUNGE x10

TOE REACH TO LEG LOWER x10
DOUBLE DEADBUG x10

DUMBBELL BURPEES x5
RDL x10

FLYES x10
CHEST PRESS x10

BENT OVER ROW x10
SQUAT TO PRESS x10

Through the complexes you can hold the dumbbells in a position that is most comfortable for you so for example during the Bulgarian lunges you may prefer the dumbbell in the rack position high or low by your side!

During the complexes, you are trying to not set the dumbbells down, however this doesn’t mean you can’t! Holding the dumbbells can be very demanding on the grip and forearms! If you do need to drop weights, simply place on floor for a short period and resume when ready!

This workout consists of many of my favourite resistance exercises and I am sure you will love it!

I hope you feel so proud during this workout and finishing it as it is very demanding!!

I’ll see you next for EMOM… it will be a celebration of everything we have accomplished during these 10 weeks!

Cx

My Other FREE Workout Programs

Join The Community

Equipment I Use:

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

[laural]

I love that throughout the program, the same song starts at the end after the Finisher. Wherever they are in the house, when they hear that particular song, both my kids shout “Yay you finished! Well done Mum!!” and that is the highlight of the day for me!

[jif]

I'm 22. I'm still fighting my cancer. Your videos help me a lot to keep some control over my body and my mind.
You are an inspiration to many people, I'm sure.
Thank you dear Caroline for being there

sportingly :)

[natasharusdywong]

I did not want to exercise today. Just wasn’t feeling it, and i just want to stress eat. I did this anyways, and it was such struggle. But as i kept at it, i felt better. And I’m proud of myself that I didn’t gave up halfway through. Not only am i getting physically stronger, i can sense that i am getting more mentally stronger too. Thank you Caroline for this amazing EPIC series <3

[tanjagoltnik]

The good part about working out is the realization that the only validation you need is the one in you. It takes humility, dedication and insane amount of self-respect and self-love to show up every day on your mat and jump over every obstacle in front of you.
Congratulations to everyone who did 49 days of intense workouts, I am sure that growth was not only physical but mental as well.
This workout was beast mode, I was sweating like crazy and that last complex with squat to press- my arms were killing me. I am so proud of myself because a year ago I would laugh if someone said to me that I can do this type of workout with 2*10 kg.
Only EMOM left, can't wait to see what Caroline has planned for us. Enjoy your full rest day tomorrow and see you on sunday♥️

[ritikagurung]

The most amazing feeling comes at the end of the workout, when the screen flashes "You are EPIC". Ahh it certainly makes me feel like a super hero😆. Enjoy today's session; Love the burn!🔥

[MissDetox]

Pray for me guys, I’ve got dangerously low iron deficiency...so have to take it easy for a bit...but by watching Caroline’s vids & reading your comments it’s keeping me motivated, knowing that I will be back on form soon. 🙏

[jasmeendhillon]

It’s midnight here but I wanted to see what I’m up for in the morning. Lovely outfit and flower arrangement. Thank you Caroline. Btw I’ve never seen you repeat your outfit and the flowers are always in sync with you.. 😊love it.

[GrazeldaMartin]

If you’re not a fan of a burpee (like me) kettlebell swings does the trick as well. I just did 10 swings in the 5 burpees.
Can’t believe one more workout! This was absolutely fire! Thank you Caroline for an Epic day 49!

[matthewalmond]

Hi everyone...last full body session of epic heat and I’m really looking forward to this! I just love doing complexes! And this looks like another superbly planned workout! And what a lovely colour scheme today...flowers workout clothes...just lovely! Have a great workout everyone! Then there’s just eMOM HIIT to go! Happy weekend! Matthew

PS...Hi Caroline...a bit later...just finished and loved it...a really good sweaty whole body workout! Then I did the wall sit add on which was challenging but fun to do some bodyweight moves after all the weights! I’m even more sweaty after that! Have a lovely weekend and see you on Sunday morning! Matthew

[stephanieholguin]

Don’t mind me just nursing my baby to sleep as I mentally prepare myself for tomorrow’s workout. I can’t believe there’s one more day left after this one! Caroline I’m sure I speak for us all when I say thank you from the bottom of my heart for providing us with REAL challenging workouts. You are no joke and I will never workout to any other YouTuber because yours actually leave me sore! As a personal trainer, you have pushed me to my limits and I am forever grateful for that ❤️

[luce]

Full of gratitude for you, Caroline, and for your ingenuity in creating those workouts for us. You’re keeping me hooked from one to the next. I have enjoyed this HEAT series and how short yet intense the workouts have been. You’re one in a million ❤️

[yvonneturner]

Aww I don't want this to end. Just putting it out there, I would love an EPIC Heat II, I'm lost without a schedule! I will do this programme again to see how far I have come - I feel 💯 stronger and fitter! Thank you so much 🙏

[sameergulati]

Yay lets go day 49
Just 1 session to go
Thank you so much ma'am for everything you've done
I can't explain in words how happy I am now how much strength I feel in my body!
I feel amazing and powerful
We really are so greatful to have a coach like you!
Thank you ma'am you are really epic!
Lots of love from India🥰

[marychas]

THIS IS HOW A GREAT AND PRODUCTIVE DAY STARTS😍😉👌

[ginacasamenti]

Caroline: "Let's goooo!" [music starts] My brain: "ugh, that's the makers music..shes starting with makers"

[anika]

Even after the whole epic heat caroline still manages to make every session harder. I was definitely dying at the end of this workout 😭 but pushed and made it. Goodluck everyone!!

[SuperVaishali]

Day 49 😀😃😄
Can't wait for 50/50 !!! 🎉
This is an amazing journey for me ..pushing the limits ..motivated seeing ALL the Girvanators working together n overcoming their fears...
Started with 2.5 kg weights ( after my injury) n now using 7.5 kg each hand ✋✋🙌👏💪💪 cheers to my own achievement 😀..
Thank u @carolinegirvan u r just amazing with ur workouts ..God Bless u 🙏

[Sunehri]

I found this workout at a time when I needed it the most- I had low energy, low self-esteem and generally felt like I couldn't go on. I finished this workout and cried- I can do! I can persist, succeed, and conquer my limiting beliefs! THANK YOU CAROLINE!

[Mayschin]

Nothing hypes me up more than the intro song and Caroline's "Let's go" 💛
Day 49!!! Here we go!

[xxjq]

I’ve been doing your workouts for 1 or 2 weeks now and I love them so much I feel a lot more stronger and healthier I’ve been starving for a long time now but I started doing your workouts and I was thinking I wanna be strong and healthy like you I’ve always wanted to be very strong and I couldn’t do it if I didn’t eat and didn’t take care of myself you helped me a lot thank u so much for your good work you are the best