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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 To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://carolinegirvan.com where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset! Always ensure you warm up before any workout, here is my new EPIC Heat Warm Up Routine: https://www.youtube.com/watch?v=Wf7BDS2KHGs Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://www.youtube.com/c/carolinegirvan?sub_confirmation=1 Optional Add-on: https://www.youtube.com/watch?v=fX0ltj1fV3E My Other FREE Workout Programs EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ Join The Community ▶ Instagram: https://www.facebook.com/unsupportedbrowser ▶ Private Facebook Group: https://www.facebook.com/unsupportedbrowser Equipment I Use: ▶ My Amazon UK Page: https://www.amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://www.amazon.com/shop/carolinegirvan Business Enquiries: ▶ Email: [email protected] 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