Day 29 of EPIC | ISOMETRIC & DYNAMIC Dumbbell Full Body Workout

1 hour dumbbell full body dynamic and isometric workout hitting every single muscle to challenge you mentally and physically!

Isometrics is simply a term for a muscle holding its contraction and is neither lengthening or shortening! It is harder then it looks!

The aim is to hold these isometric positions are best as you can! Try to really engage the muscles to the maximum and hold the contraction.

Remember to relax your breathing when holding the contraction!

For any hold involving leg lower, simply do not lower as much or bend at knees. Reduce to 1 dumbbell when needed, or bodyweight only!

You will simply need a mat and a pair of dumbbells. The dumbbells I am using for your reference are 2 x 10kg.

Every exercise is for 30 seconds each, however it is trisets so basically we will perform a dynamic movement for 30 seconds, straight into the isometric hold for 30 seconds, followed straight away again by 30 seconds of the dynamic movement again!

Each triset is different! However if it is single leg or arm, we must do same on other side!

CRUNCH
CRUNCH HOLD!
CRUNCH
RIGHT FOOT REACH
RIGHT FOOT REACH HOLD!
RIGHT FOOT REACH
LEFT FOOT REACH
LEFT FOOT REACH HOLD!
LEFT FOOT REACH
SIT UP
SIT UP 1/2 WAY HOLD!
SIT UP
TOE REACH TO HOLLOW
HOLLOW HOLD!
TOE REACH TO HOLLOW
RUSSIAN TWIST
V SIT HOLD!
RUSSIAN TWIST
RAINBOW OVER DUMBBELL
V SIT HOLD OVER DUMBBELL!
RAINBOW OVER DUMBBELL
PLANK ROW TO SIDE PLANK
SIDR PLANK REACH HOLD!
PLANK ROW TO SIDE PLANK
PLANK ROW TO SIDE PLANK
SIDR PLANK REACH HOLD!
PLANK ROW TO SIDE PLANK
CLOSE SQUAT
1/2 SQUAT HOLD
CLOSE SQUAT
CURTSEY LUNGE
CURTSEY LUNGE HOLD!
CURTSEY LUNGE
CURTSEY LUNGE
CURTSEY LUNGE HOLD!
CURTSEY LUNGE
SUMO SQUAT
SUMO SQUAT HOLD!
SUMO SQUAT
LUNGE CONSTANT ON TOES
LUNGE CONSTANT ON TOES HOLD!
LUNGE CONSTANT ON TOES
LUNGE CONSTANT ON TOES
LUNGE CONSTANT ON TOES HOLD!
LUNGE CONSTANT ON TOES
HIGH SQUATS
UNEVEN SQUAT HOLD
UNEVEN SQUAT HOLD
SNATCH
PRESS HOLD!
SNATCH
SNATCH
PRESS HOLD!
SNATCH
RENEGADE ROW
RENEGADE ROW HOLD!
RENEGADE ROW
RENEGADE ROW
RENEGADE ROW HOLD!
RENEGADE ROW
BENT OVER ROW
BENT OVER ROW HOLD!
BENT OVER ROW
1 x DB PRESS
HOLD AT EYE LEVEL!
1 x DB PRESS
FRONTAL RAISE
FRONTAL RAISE HOLD!
FRONTAL RAISE
BICEP CURL
BICEP CURL HOLD!
BICEP CURL
CHEST PRESS
CHEST PRESS HOLD (don’t touch mat!)
CHEST PRESS
PULLOVERS
PULLOVERS TOP POSITION HOLD!
PULLOVERS
SINGLE LEG BRIDGE
SINGLE LEG BRIDGE HOLD!
SINGLE LEG BRIDGE
SINGLE LEG BRIDGE
SINGLE LEG BRIDGE HOLD!
SINGLE LEG BRIDGE
GLUTE BRIDGE
GLUTE BRIDGE HOLD!
GLUTE BRIDGE

Finisher!
MAKER
PUSH UP HOLD!
MAKER

This is a very intense workout.. but only if you make it so!! When holding the position, lunge that bit lower, crunch that bit higher and squeeze those glutes that bit harder!

I hope you all feel every single muscle worked during and after this session!

Let’s smash this session!!

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

[rokrdku]

I’ve lost 12lbs so far on this program. I usually use my 12lb dumbbells whenever you use 10kg because that’s where I’m at strength wise . It is absolutely WILD to think that everytime I hoist one of those over my head, that’s how much of me is gone now! Thanks so much for this program. You are changing lives!

[maribelcasas]

"Sore hamstrings" is the main topic of today's comments. Those Deadlifts were sensational!

[hhl_travel]

I am fittest i ever been in my whole life. Can't believe how much I am being inspired and actually loving the challenges. Feel so blessed.

[fangduan]

The first thing in the morning is to check Caroline’s workout. I am so happy to find you on YouTube. You are the best trainer on YouTube I have ever found

[throwitaway]

WOW!!! We need to have " I Survived the Caroline Girvan Challenge" t-shirts made...And/Or coffee mugs.

[monicamoore]

My favorite parts are when Caroline smiles at us, nods, makes faces, or gives us little gestures of encouragement— she’s gets it…and we’ve got it!!! 😄💪

[hazelscarlett]

I’m at the stage where I’m pushing myself harder instead of just hoping to get through it. That’s because I’m stronger and fitter. Thanks Caroline. ❤️

[claudiacano]

I was watching another trainer through YouTube, and I came to the conclusion you are the best😃

[kellylivez]

This is the only this that had pulled me out of Postpartum Depression. I am eternally grateful. 🖤🖤🖤🖤

[cynthiasmith]

Congratulations to everyone who had made it to day 29 of the Epic program. This workout was not easy at all. Not only did it take physical strength but all a lot of mental, while holding and breathing. Non of these workouts get easier, but we do get stronger. Love y’all. Keep up the hard work. Love ya Caroline ❤️💞💜

[taraghafari]

The hard part is the first quarter of each workout. after that I am like "why is it over so soon!". that"s how amazing your workouts are, Caroline!

[vidrovszki]

I'm getting stronger and stronger! 😄 Thank you Caroline! Usually the first 50% of the workout is the hardest, after 60% things speed up, my head clears. In the beginning, I have hundreds of thoughts spinning around my head, but it gets better as I'm progressing in the workout. 💭💭💭💭 ➡ 😊

[alexandrasalter]

Caroline, Caroline, Caroline! Thanks for pushing us beyond what we thought were our limits!!!! You are the Greatest of all time!!!

[lindsaymohr]

I have had crohns for 15 years and lost my entire large intestine and have a permanent ostomy. I've always tried to work out but my body can't tolerate a lot of lot of the stuff I used to do. And I had 3 inpatient surgeries last year and a 5 day inpatient stay in February and was then put on chemo shots. I never thought I'd regain a fraction of what I lost. But I'm back to tolerating and making it through entire hour long workouts and back up to 4 pullups. Thank you so much. This has helped me prove to myself the my illness can never take me own willpower and joy in being active from me. Even when I occasionally have extra rest days because I'm bedridden from chemo I'm still so strong!!

[cristinadias]

I was always too skinny, below the healthy weight I should have and I always struggled with gaining weight. Whatever I tried my weight was always the same. So I wanted to try working out and came across this channel. I started this program and gained 3kg of muscle so far and rising. I was shocked when I saw the numbers on my scale rising day to day. Thank you Caroline! Your workouts are so fun, challenging and really work! You're amazing!

[Zara-njhi]

I always do two of your workouts in a day: 1 random epic workout (from the early weeks) after waking up and then today's workout for the evening. All I can say to those coming in the middle of this program, you're better off starting from day 1. The workouts get intense as the days go by. Caroline trains and helps the body level up and adjust, so don't be deceived by how slow and simple this looks. Epic squad is getting stronger everyday, I guarantee y'all. Much love here, Caroline!

[TravelingNatural]

Congratulations on Day 29! How are you feeling about the program? Epic yet?!

I personally love the program and appreciate Caroline for creating free content💕🦸🏼‍♀️. I was a little down this week because I did a Dexa scan and saw I gained 5lbs and my body fat increased by 1%. My efforts to lower my body fat to healthier level felt wasted. But then I realized I feel stronger and my clothes fit better so just keep pushing. I definitely have to work harder on my nutrition!

[mariannabalyta]

1*5 kg for some ab exercises at the beginning and 1*11 kg for one symmetrical dumbbell towards the end. 10 kgs for the other exercises. Did my best, especially during the holds. Proud of and satisfied with myself. Thank you, Caroline!

[gmme]

Let’s Go!!! ❤️🏋️‍♂️CG!!!

Back to the Beginning !!! 💫

[astridbouverie]

When I tell you I was sweating buckets...that's an understatement! I felt so lethargic and lacking energy before this and after I feel so great! Love Caroline's workouts so much I'm so addicted and I hope she comes back!