FLUID Full Body Workout with Dumbbells | EPIC Endgame Day 9

Here we go! It’s full body!! Full of variety, transitions and challenge!

A combination of dumbbells & bodyweight! Bodyweight resistance is always so motivating and rewarding but never any easier! Yes, a relief to drop the dumbbells but quickly you remember just how challenging it is!

Let’s really zone in on treating each workout as a practise session! Can you increase the control even more? Greater range? Greater connection to the movement pattern and moving that bit more smooth?

The timer will be on throughout for 40 seconds of work, 20 seconds rest!

The staple is a complex involving only X1 rep per exercise for 40 seconds and the complex will appear a total of 8 times throughout the workout!

For this full body workout, you will need a pair of dumbbells, your mat, a chair for Bulgarian lunges and optional is a yoga block for heel elevated squats!

The dumbbells I am using for your reference are 10kg each!

HEEL ELEVATED SQUATS
1 1/2 REP ELEVATED SQUATS
1/2 REP ELEVATED SQUATS (X1 dumbbell)

STAPLE:
SQUAT, PRESS, ROW, RDL X1 rep each

SHOULDER PRESS
PUSH PRESS
PIKE PUSH UP

STAPLE:
SQUAT, PRESS, ROW, RDL X1 rep each

BULGARIAN LUNGE
SWITCH SIDE!
QUAD FOCUS BULGARIAN LUNGE (switch)
SWITCH SIDE!

STAPLE:
SQUAT, PRESS, ROW, RDL X1 rep each

BENT OVER ROW
HOVER ALTERNATING RENEGADE ROW
RENEGADE ROW

STAPLE:
SQUAT, PRESS, ROW, RDL X1 rep each

RDL
1 1/2 REPS RDL
1/2 REP RDL

STAPLE:
SQUAT, PRESS, ROW, RDL X1 rep each

DIAMOND PRESS
PUSH UPS
PALMS FACING CHEST PRESS

STAPLE:
SQUAT, PRESS, ROW, RDL X1 rep each

LUNGE (one side)
SWITCH SIDE!
FORWARD LEAN LUNGE (switch side)
SWITCH SIDE!

STAPLE:
SQUAT, PRESS, ROW, RDL X1 rep each

ROTATION CURL TO ARNOLD PRESS
SWITCH SIDE!
HAMMER CURL TO HAMMER PRESS
SWITCH SIDE!

STAPLE:
SQUAT, PRESS, ROW, RDL X1 rep each

FINISHER:

100 x ABS!

25x DUMBBELL TOE REACH TO LOWER
25x TOE REACHES
25x LEG LOWERS
25x STRAIGHT LEG REVERSE CRUNCH

Let me know if you loved this 1 rep complex as the staple as I did and will incorporate into more workouts over the next few weeks if many of you enjoyed the ‘flow’ element and the technique involved in transitioning throughout!

This might bring you déjà vu from EPIC 1 program day 19 FULL BODY! During this workout, we incorporated a staple in slightly different order but same movements with 2 reps per exercise!

The subtle changes in the 100 rep finisher today had my abdominal muscles definitely isolated and aching!!

This type of workout is why I have always incorporated a full body workout at least once in my training.. it’s fun and you can easily perform exercises that you wouldn’t typically perform during muscle group specific days!

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

[Jayniefa]

Who's here Aug 2024 🙌🙌


Edit… we've got this guys 💪💪

[minetteestrada]

Definitely feeling stronger already with Endgame and it’s only the 2nd week. Thank you, Caroline! Looking forward to this full body day. Hope everyone has fun!

[iamdevanshkalra]

Caroline, I’ve been loving & really enjoying “EPIC ENDGAME” 🖤 I really like how detailed it is, especially the lines signifying lower/upper/full body/HIIT and the colours of EPIC during each intro, just AWESOME 🤩 Also, I look forward to the finishers in every session! You’ve outdone yourself once again, you’re an inspiration!! Happy training everyone & enjoy feeling positively powerful after!!

[lostineclipse]

I absolutely love seeing abs included in your workouts, it's always a treat! I'm so excited to power through this workout when I wake up tomorrow! Thanks Caroline

[maried]

oh wow, the staple looks very interesting! My hamstrings are still a bit sore from tuesday 😄 This week has been really enjoyable! I'm liking the longer sets, makes the workout fly by.. I hope you all have an amazing session and friday💪
Marie

[christinaalee]

i love having a mini complex as the staple exercise -- please incorporate this more in future workouts! It makes the staple go much faster!

[matthewalmond]

Happy Friday everyone...and what a brilliant imaginative full body workout today! The mix of bodyweight and dumbbell exercises looks great...I love the idea of a one rep complex and the 100 rep abs finisher looks superb! Have fun everyone! Matthew

[kritikasharma]

I preview and read the workout description every night, before sleeping, like it’s my exam next day 😂
But I look forward to 11 pm (CST) for the notification to ring in and see what’s Caroline got for us today 😌
Thanks Caroline 🧡

[ioioannah]

I can not even express my gratitude towards CG. She puts so much effort in thorough explanation of each and every exercise before sessions (which I’ve never actually experienced with the coaches who were payed for 1 on 1 individual training! Plus the efforts being put in video editing, music and overall MOTIVATION she gives to us = pure perfection!! I’ve always been athletic (doing sports and HIIT mostly) but ever since I started CG workouts my stamina & weightlifting capacity had dramatically increased & nowadays I am able to do things that I thought I’d never be able to! So THANK YOU for that Caroline. Love ya! Xx ❤️

[Maryam-srpb]

I did it!!! With 10 kilos each !! Had way too many problems during those Arnold and hammer curls .. had to support the dumbell by the other hand but I did it.. and the 100 abs made me feel like the delicious breakfast I had got distributed in 4 parts and gave me 4 jiggly abs lol 😆 Thank you Caroline. You've made me feel less guilty about everything I eat during festivals like today !! 💕I love you

[danangelamorrell]

I loved everything about this workout! The music, the creativity of the compound movements, the mixture of standard movements, the staple, and the finisher! I've been working out with Cx (and many of YOU) since mid 2020 and I am STILL blown away by her originality and ability to push us beyond our preconceived limits. Thank you! Thank you! Thank you! ❤️ - Angela

[kimjacob]

Feedback - 63 Year Old - I loved the full body today. The staples and 100 rep challenges are great. I find the workout goes by quickly. However, the staple for today, squat, press, row, RDL - I use different weights performing these separately and find squats with heavier weights too challenging and lower my weights. This caused my weighs for the staple to be lower as well, 12 lbs. I slowed down the pace to make it more challenging, for presses, rows, and RDL's. The challenging, breaking it up into 25 different exercises, loved it.

[kimoskam]

Absolutely LOVED the staple! Yes…..more of that please❣️❣️

[soleilElli]

Hi Caroline, hi everyone! It's Friday and my/our favorite fullbody workout is on the screen! Wow, this workout looks so challenging! I love the combination of dropping weight and finishing with bodyweight but never any easier!!!! I really learned to control my movements, to take my time, go deaper with lunges and bulgarian lunges, squats etc. and even push-ups! Thank you Caroline ♥ I'm looking so much forward to smash this workout!!!! Lot's of fun and power for everyone! Let's go! ... and have a great week-end!!!!

[zezee]

Wow 100 abs as a finisher really going to be fun and at the same time challenging to do...this full body workout is full of everything that we need to kick start a good weekend let's go guys and do your training guys...

[rebeccagrahek]

Thank you Caroline for incorporating all tha ab workouts within the Endgame sessions! I love it and now I don't have to do any ab add-ons! 😊💕 The 100 reps are such a challenge and I look forward to pushing through and completing those 100 reps! It's such a great feeling to finish!!💪😊

[polly]

Always look forward to Caroline’s full body Friday! Let’s go! 😍

[lisamuller]

I remember the Epic 1 workout where we already used this combination as Staple! I really liked that so I'm sure today will be really good too! I generally like these "fluid" exercises, like (sumo) squat to RDL, squat to press, lunge to RDL for example

[kavitad]

Two things that improved . I could do a Bulgarian lunge on a stool . A lot to be desired on terms of form and depth but could balance myself is a big win . And also did a push up on knees . Agin form and depth can be better . But at least I could do a push up . Great workout. Thanks you Caroline

[mystimurphy]

I am on week two and I love this program. I am doing things I never thought I could do. Thanks to Caroline, I am getting more confident and stronger. Caroline, please keep making programs! You are amazing!