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!

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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://youtu.be/Wf7BDS2KHGs

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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.