Full Throttle Full Body Dumbbell Workout / Cardio | EPIC II – Day 40

Full Throttle Full Body Dumbbell Workout / Cardio is Day 40 in Caroline Girvan‘s EPIC 2 program. This was a long and grueling workout. I am not sure what possessed me to want to do it. I am not sorry I did it but I have no desire to ever do it again. This is a drop set workout. You are working a single muscle group for 135 seconds/2:15 minutes without a break. Every 45 seconds you drop some weight. It is burn out city. I hit muscle failure multiple times in the course of this workout–as did Caroline. Though this workout is a total body strength workout, your lower body, chest and shoulders get the bulk of the work. It is also very metabolic. I burned 475 calories in 69 minutes. One thing I really did not like about this workout is that Caroline put the back work at the very end of the workout–55 minutes into a grueling workout. I had my 30 pound dumbbells set out but I simply could not at that point. I wanted to but even with my 25 pound dumbbells I hit muscle failure. Caroline was using 22.5 pound dumbbells and she hit muscle failure during the back work multiple times–and she is much stronger than I am! This workout is obviously no joke.

This workout is done interval style. You will do everything in 3 minute blocks: 3 exercises, each for 45 seconds, one right after the other (no recovery between) followed by a 45 second recovery before moving on to the next 3 minute block. There is a timer in the upper right hand corner of the screen, counting down your intervals and recoveries. During the recovery Caroline previews the upcoming exercises. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. This workout is done to music with plenty of visual cues as well as “dings” to keep you on track.

Full Throttle Full Body Dumbbell Workout / Cardio is 69:39 minutes; 3:30 minute intro, no warm up and 3:20 minute stretch. I used Caroline’s 5 Min Full Body Warm Up. Equipment: dumbbells and a fitness mat. Optional: a yoga block for deadstop lunges. Caroline is using 10kg/22.5 pound dumbbells. The weights listed below are what I used. I also used the 4 inch topper for my square step for the deadstop lunges.

  1. Deadstop lunge w/ 2 DBs (front foot is on yoga block, lower all the way into a kneeling lunge, with knee on floor/mat, before raising back to starting position) (15# DBs)
  2. Deadstop lunge w/ 1 DB (DB held same side hand as front leg) (one 15# DB)
  3. Body weight deadstop lunge
  4. 45 seconds rest
  5. Repeat 1-4 on other side of body
  6. Double arm shoulder press (arms are in goalpost) (15# DBs)
  7. Shoulder press holding one DB in both hands (one 20# DB)
  8. Pike push ups
  9. 45 seconds rest
  10. Repeat 6-9
  11. Maker with 2 DBs (start in plank, do one renegade row each arm, jump feet into DBs so you are in squat, do a double arm bicep curl, stand w/ DBs at shoulders, do one overhead press, squat and place DBs on the floor, jump feet back to plank and do one push up) (15# DBs)
  12. Repeat #11 with one DB (one 15# DB)
  13. Repeat #12 on other arm
  14. 45 seconds of rest
  15. Kneel to squat with 2 DBs (holding DBs at shoulders, do one squat then a reverse lunge, lowering knee to floor/mat so you are in kneeling lunge) (15# DBs)
  16. Repeat #15 with one DB (DB held in same side hand as front leg) (one 15# DB)
  17. Kneel to squat body weight
  18. 45 seconds rest
  19. Repeat #15-18 on other side of body
  20. Chest flys (15# DBs)
  21. Single arm chest flys, alternate arms (15# DBs)
  22. Wide push ups
  23. 45 second rest
  24. Repeat #20-23
  25. Repeat #11-14
  26. RDL to squat with 2 DBs (alternate deadlift with a squat) (25# DBs)
  27. Repeat #26 holding one DB in both hands (one 25# DB)
  28. Repeat #26 with no DBs/body weight
  29. 45 seconds rest
  30. Repeat #26-29
  31. Chest press (20# DBs)
  32. Single arm chest press, alternate arms (20# DBs)
  33. Push ups
  34. 45 second rest
  35. Repeat #31-34
  36. Repeat #11-14
  37. Staggered RDL to staggered squat w/ 2 DBs (single leg deadlift alternated with single leg squat) (20# DBs)
  38. Repeat #37 with one DB (one 20# DB)
  39. Repeat #37 body weight/no DBs
  40. 45 second rest
  41. Repeat #37-40 on other side of body
  42. Double arm bent over row (25# DBs)
  43. Single arm bent over row, alternate arms (25# DBs)
  44. Bent over row holding one DB in both hands (one 25# DB)
  45. 45 second rest
  46. Repeat #42-45

Finisher (3 minutes, no rest) (I used 15# DBs for everything)

  1. Squat to overhead press w/ 2 DBs
  2. Uneven squat to press (squat with single arm overhead press)
  3. Repeat #2 on other side of body
  4. Repeat #1 holding one DB in both hands

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


5 thoughts on “Full Throttle Full Body Dumbbell Workout / Cardio | EPIC II – Day 40

  1. Because I’m a masochist, I decided to do this one today. I used 25lb and 17.5lb dumbbells. The makers were brutal but as long as I kept my pace and paid attention to my form I was able to power through. But I was soooo tired by the time I got to the back portion. It was hard to hold position because my hamstrings were already fried. Tomorrow I’m doing Caroline’s turbo Tabata and the growingannanas stretch/mobility you did a few days ago, anticipating that I’ll have some soreness from today.

    Liked by 1 person

  2. Holy crap, that looks BRUTAL! Bully for you for getting through it! 😁

    I did the kinetic calisthenics workout I told you about yesterday. Not as cardio heavy as I thought it would. That said, it was very athletic and took some coordination and balance to get through.

    Even though the kinetic workout had abs in it, I had already planned to do them as an adder. This time it was Caroline’s 5 minute abs workout at home. Only reason I bring this up is because she does it outside. It was very beautiful and refreshing to watch. Maybe try it just for that? 😉

    Liked by 1 person

    1. My lower body is sore from this workout, too! My upper body not at all but my quads, glutes and hamstrings are all feeling it. I think it is the deadstop and the kneel to squat–both in the same workout. And since there are a lot of unilateral moves my core got some work without me even realizing it because even my abs are mildly sore this morning. I knew it was a good workout when I did it, but it is better than I thought. I just wish the back was worked earlier in the workout.

      I’ll have to check out her Kinetic Calisthetnics workout. She has so many. It’s like when I first discovered Heather Robertson. So many new-to-me workouts to try! Someone introduced me to a new trainer I am now interested in trying, too–Fitness Kay Kay. There is just not enough time to do it all!


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