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Full body, no repeat dumbbell cardio workout! But no repeat doesn’t mean less intensity! These exercises are positioned within this total body workout in an order to really make you work! We kick it off with lower body, then upper then full body movements!! You will love it! The timer will be on for 50 seconds of work, 10 seconds rest so it’s going to be a short time between each exercise! For this challenging full body workout you will need a pair of dumbbells, your mat and a chair for some dips, Bulgarian lunges and decline push ups! The dumbbells I am using for your reference are 17.5kg and 9kg. Lower body! STATIC LUNGE STATIC LUNGE RDL 1 1/2 REPS HIGH SQUATS SWING TO SQUAT RDL TO SQUAT STAGGERED RDL TO LUNGE STAGGERED RDL TO LUNGE (switch) BULGARIAN LUNGE BULGARIAN LUNGE (switch) CURTSEY TO LUNGE CURTSEY TO LUNGE Upper body! BENT OVER ROW RENEGADE ROW ARNOLD PRESS SINGLE ARM PRESS SINGLE ARM PRESS(switch) ALTERNATING LATERAL RAISES DRIVING THE CAR DECLINE PUSH UPS PIKE PUSH UPS DIPS Full body movements! SNATCH WINDMILL (same side)* SNATCH (switch) WINDMILL (same side)* STAGGERED SQUAT TO PRESS STAGGERED SQUAT TO PRESS (switch) MAKER! TOE REACH TO HOLLOW TUCK TO EXTEND *if new to windmill movement, perform bodyweight only or with a bottle of water in hand. Finisher: 30/30/30 1/2 REP SQUATS PRESS CLEAN TO SQUAT TO PRESS! I think you will really enjoy this workout! Lots of variety, little time to rest but all about controlling those dumbbells! Let’s go!!!!! 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 - Dumbbell Abs: https://www.youtube.com/watch?v=mUI4hXTmAkw 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