FEEL THE HEAT No Repeat Full Body Workout – CARDIO | EPIC Heat – Day 44



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://youtu.be/Wf7BDS2KHGs

Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

Optional Add-on – Dumbbell Abs: https://youtu.be/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://instagram.com/carolinegirvan
▶ Private Facebook Group: https://facebook.com/groups/carolinegirvan

Equipment I Use:

▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan

Business Enquiries:

▶ Email: info@carolinegirvan.com

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.

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47 thoughts on “FEEL THE HEAT No Repeat Full Body Workout – CARDIO | EPIC Heat – Day 44

  • June 11, 2021 at 4:45 pm
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    Amazing! Lately I've been adding all the workouts to my "favorite workouts" playlist

    Reply
  • June 11, 2021 at 4:45 pm
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    That got me back on track after indulging in a few glasses of wine last night, which i very rarely do! Feel so much better mentally and physically now. Thank you Caroline!!!

    Reply
  • June 11, 2021 at 4:45 pm
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    My body was extra tired for some reason today and I had to rewind a few of those 10 second breaks so I could catch my breath for a bit longer! What a great full body burn! Loved it!

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  • June 11, 2021 at 4:45 pm
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    I cannot wait to smash out my last week of epic I'm really looking forward to celebrating 150 plus workouts with you! I cannot believe the changes mentally and physically! Sadly I hurt my shoulder partner dancing, coordination could have been lacking due to alcohol! Long story short I need a good week's rest to give it my best and I'm excited!!!! Good luck to you all finishing in the next couple of days and congratulations! 💜💙

    Reply
  • June 11, 2021 at 4:45 pm
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    So grateful for you Caroline. I'm a mom of two young kids and I feel like I'm in the best shape of my life because of your workouts and great energy! I can keep up with my kids and show them being strong and healthy is important part of life!! Thank you!!

    Reply
  • June 11, 2021 at 4:45 pm
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    Such a great format. Sweating like mad throughout this one 🙂 ! I was so happy to see Caroline used bodyweight only for the bulgarian lunges as I was feeling a bit dissapointed that I didn't feel strong enough to use weights for mine today (I love how relatable she is in that way!). Thank you for continuing to put out challenging and empowering workouts Caroline!

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  • June 11, 2021 at 4:45 pm
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    Focusing on the rolling weight (how long did it take to stop!?!) made the Bulgarian lunges fly by!

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  • June 11, 2021 at 4:45 pm
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    Loved the no repeat! It felt so much quicker! Thanks Caroline!

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  • June 11, 2021 at 4:45 pm
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    Loved this workout it was intense and challenging but fun!! My body is humming with energy. Thank u Caroline for another amazing workout

    Reply
  • June 11, 2021 at 4:45 pm
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    No repeat full body is always a treat! I’m sweating like crazy and I got so surprised that my arms got tired way faster than they did in previous arm workouts.. maybe it’s the short rest or my energy level was lower today who knows. But that surprised me. Loved the variation and the challenge💪

    Reply
  • June 11, 2021 at 4:45 pm
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    I just can't help noticing the moving weight on the floor 🤣 great workout Caroline 💪

    Reply
  • June 11, 2021 at 4:45 pm
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    Hi caroline 🙂 Just wondering what shoes are you wearing in this. workout and most of your Strength circuit that involves a little cardio also . Thank you for your reply in advance <3 Biggest fan from thailand !

    Reply
  • June 11, 2021 at 4:45 pm
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    Love her workouts but want more hiit and cardio. Mix some hiit with strength in the same workout!!

    Reply
  • June 11, 2021 at 4:45 pm
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    For all my fellow girvainers: never skip cooldown!!! I didnt do a propper cooldown on calf and quads day and couldn't walk for 2 days because my calves were killing me 😥😢😭

    Reply
  • June 11, 2021 at 4:45 pm
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    Hey Caroline! Thank you for all that you do for us. It’s exactly six months to date, that I have been working out with the Girvan fam.Caroline launched epic ll on Jan 5,2021. Since then I have been consistent with my workouts and completed epic ll and on my way to completing epic heat. I have never done anything like this before. Much love and Peace!

    Reply
  • June 11, 2021 at 4:45 pm
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    you are truly incredible, i feel like i am training all the muscles of my body for the first time in my life…thanks very very much Caroline…🇬🇷

    Reply
  • June 11, 2021 at 4:45 pm
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    One of my favorites EVER!! Want one like this that’s an hour sometime please! Just a request 😉. Appreciate ALL of your hard work!

    Reply
  • June 11, 2021 at 4:45 pm
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    Thank you so much for this epic cardio i was so lazy last week to do any workout no motivation at all and i saw you and hyped myself to get up and just move i had to pause during this work out couple of times but i finally did it with you so thankful for your effort 😍😍😍

    Reply
  • June 11, 2021 at 4:45 pm
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    These are my favorite workouts! You get a killer workout for entire body in one video, and you finish drenched in sweat and feeling accomplished.

    Reply
  • June 11, 2021 at 4:45 pm
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    HI Caroline, is minute 8'49 meant to be staggered RDL or staggered squat? Description says staggered RDL but the video is showing staggered squat?

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  • June 11, 2021 at 4:45 pm
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    This was a killer! However, I was confused a bit while doing the workout. At 8:38, isn't that supposed to be "staggered squats to lunge" instead of "staggered rdl to lunge"?
    Therefore I did squats in the hope I haven't lost my senses🤣

    Reply
  • June 11, 2021 at 4:45 pm
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    I LOVED this workout so much! Caroline, can you please do more workouts of this style? The lower body, then upper, then full body? It really helped me to get through it! Going down as one of my favorite workouts.

    Reply
  • June 11, 2021 at 4:45 pm
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    I really hope you get song licenses for a new set of background music. 44 days later and classical conditioning has taught us that the finisher music is supposed to be “agonizing” when in fact there are days we feel stronger and not as tired but hearing the same music tells our body “this is the part you’re supposed to feel spent already.” Really think that playing up the music choices would keeps things fresh, exciting and you know adds a little bit of something to look forward to. 🙂

    Reply

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