30 minutes full body let’s go!!! Grab your dumbbells and let’s work through trisets with compound and isolation exercises with dumbbells and bodyweight to help increase strength, endurance, core stability and finish feeling accomplished!!

The timer will be on for 30 seconds throughout! We will work through 3 similar exercises changing from 2 dumbbells, to 1, to alternating or bodyweight only!

You effectively reduce the weight between each set in the trisets through it doesn’t necessarily mean it will feel easier!

HIGH SQUATS x2/x1/BW
LUNGES x2/ x1/ BW (same side)
LUNGES x2/ x1/ BW (switch side)
RDL x2/ x1 STAGGERED / x1 OPP
PRESS x2 / x 2 ALT/ x 1
UPRIGHT ROW x2 / ALT x2/ x1
KNEEL TO SQUAT x2/ x1/ BW (same side)
KNEEL TO SQUAT x2/ x1/ BW (opp side)
BENT OVER ROW x2/ x2 ALT/ x1
CURLS x2/ x2 ALT / x1
REAR DELT FLYES x2/ ALT x2/ BW
CURTSEY LUNGE x2/ x1/ BW
CHEST PRESS x2 / x1/ x1
TRICEP DIAMOND x2/ ALT/ x1 DB

Finisher:
SQUAT TO PRESS INDIV/ IN ONE/ x1

For those who are working through EPIC or have already smashed the EPIC Program, you will love this 30 minute session!!

Let’s feel those muscles work hard!

Cx

▶ My Instagram: https://instagram.com/carolinegirvan
▶ Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

Extras:

▶ My 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
▶ My 30 Min PUMPING Cardio Workout: https://youtu.be/kZDvg92tTMc
▶ My NEW 10 Min UNBROKEN Abs Workout: https://youtu.be/cS-bIr-6hQM
▶ My NEW 20 Min SOLID Arms & Shoulder Workout: https://youtu.be/ME0cj3FTbms

Equipment I use in my workouts:

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

EPIC Program:

▶ My FREE 10 Week Program Guide: https://carolinegirvan.com
▶ Official EPIC Program Apparel: https://teespring.com/stores/carolinegirvan
▶ The EPIC Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
▶ The EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

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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Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

35-Minute Total Body Strength Training with Dumbbells | Joanna Soh

In order to get stronger, lean up and lose weight, you have to lift weights! Strength training will NOT make you bulky, but rather it will help to increase your metabolism, making your body burn fat more efficiently and to give you that toned and sculpted look. I perform strength training at least 3 – 4 times weekly and you should too.

This workout is a total body strength training using a pair of medium weight dumbbells, between 4 – 5kgs each. If you can lift heavier, then do choose a heavier pair of dumbbells to challenge your muscles. The technique used in this workout is called SUPERSET, that means we will be doing 2 exercises back to back with minimal rest in between. We’ll be targeting your legs, butt, arms, chest, back and also abs! This workout is mainly low impact, with a short cardio blaster at the end of each circuit to drive your heart rate up. Only 35 minutes, but you’ll be getting a solid full body workout!

Circuit: 6 rounds, repeat each round twice.
Sequence: 40 secs Work – 20 secs Rest
Duration: 35 minutes

SUPERSET 1
1) Goblet Squat
2) Curtsy Lunge
Cardio: Squat Jump

SUPERSET 2
1) Hammer Curl to Shoulder Press
2) L Raises
Cardio: Punches

SUPERSET 3
1) Glute Bridge
2) Kneeling Hip Thruster
Cardio: In-Out Squat

SUPERSET 4
1) Push-ups with Shoulder Tap
2) Bridge Pullover
Cardio: Lateral Shoot Through

SUPERSET 5
1) Renegade Row
2) Superman Squeeze
Cardio: Skaters

SUPERSET 6
1) Full Crunches
2) Plank Arm Raise
Cardio: Mountain Climbers

________________

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I’m a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

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35-Minute Total Body Strength Training with Dumbbells | Joanna Soh

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