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March 16, 2022

Strength, endurance, power, balance, co-ordination, isometrics…. Plus more! So many ways of training we love all in this workout!

A full body workout packed with variety! Aside from 5 sets throughout of sumo deadlifts squats, each superset is different!

Remember to make this your own workout! Change foot position, jump higher than me, leave out the jumping if it occurs, or have your entire selection of dumbbells nearby to switch it up as you wish!

I typically aim to have 1 pair of dumbbells, maximum 2 pairs. This is to primarily show you that you don’t need a huge range of dumbbells to do these workouts, but it does help!

During many of the supersets, we will be starting with 2 dumbbells and dropping to bodyweight or just the 1 dumbbell!

It’s a bodyweight finisher!

And what better way to celebrate the journey than 100 chest to floor burpees!

This is a test of determination more than anything else. No matter if you aim for 25, 50 or 100, persevering to reach that number requires so much.

Simply leave out the jump at the top if you prefer to not jump and set a goal in your mind. 25, 50, or 100 reps will be a challenge!

Ensure you use the arms to lower yourself to the floor with control. Yes, on camera it may look like I’m throwing myself down but Content Creator is suing the arms each rep to lower so to minimise impact. Then using arms again to assist getting back up!

I pause at certain points through the reps to catch the breathe and reset!

The timer will be on for 45 seconds of work per exercise, straight into the next exercise for 45 seconds before we have 30 seconds rest!

The dumbbells Content Creator is using are 2 x 9 kg however We also use 1 x 25 kg for the sumo deadlifts squats!

Low impact alternatives are provided for any movements involving jumping!

SUMO DEADLIFT SQUAT
SUMO JUMPS

SQUAT THEN PRESS
SQUAT TO PRESS

MAKER
SPRAWL

HEEL ELEVATED SQUATS x2 DUMBBELLS
BODYWEIGHT 1/2 REPS

SUMO DEADLIFT SQUAT
SQUAT WALK

PUSH PRESS
CLEAN TO PRESS

LUNGE
JUMPING LUNGE (same side)

LUNGE (switch side)
JUMPING LUNGE (same side)

SUMO DEADLIFT SQUAT
BODYWEIGHT RDL TO SUMO

SUPINE ROW
RENEGADE ROW

RDL TO HIGH SQUAT
SQUAT BURPEE

PARTIALS
JUMPING JACKS

SUMO DEADLIFT SQUAT
BODYWEIGHT 1/2 REPS

RDL TO LUNGE
BODYWEIGHT LUNGE TO BALANCE RDL

RDL TO LUNGE (switch side)
BODYWEIGHT LUNGE TO BALANCE RDL

TRICEP PUSH UPS
COBRA PUSH UPS

SUMO DEADLIFT SQUAT
SUMO HOLD w / CALF RAISE

FINISHER!

100 x CHEST TO FLOOR BURPEES!

As you know, every workout has been the REAL workout. We have worked hard together. We don’t pick ‘perfect’ cuts to share, We simply hit record and share it with you. And it’s all real time! In fact there have been funny moments when The content Creator has performed 2 sets of lunges on the same side!😆 And one of the children’s balloons popped into the camera due to the fan blowing! 😆

And We absolutely am apprehensive starting sometimes as We know it’s going to be tough but within a few minutes We relax into it as We know you do too, with some workouts more than others such as EMOM or a push up workout!

This workout encompasses everything we have achieved together.

What We hope for you to have gained the most is that inner confidence. Content Creators are all different in many ways. And that is what makes individually so special and unique. We all have weaknesses and strengths too. And each day we are striving to be the best that we can be.

Do this, don’t do that, do it this way, this is the best way… do it YOUR way!

And We hope you take a little bit of EPIC with you.

Content Creators are EPIC!

And thank you.

Cx

5 Min EPIC Warm Up Routine: youtu.be/JOoIsy8SX4c
Private Facebook Group: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Website: carolinegirvan.com

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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