COLOSSAL Full Body Workout – Strength & Cardio | EPIC Heat – Day 39

Colossal Full Body Workout is Day 39 in Caroline Girvan‘s EPIC Heat program. This is another excellent total body strength workout. This one had a really nice pace to it, too. Even though you are doing giant sets, the entire giant set is not focused on a single muscle group, so I was able to challenge myself with my weight selection. I did have to rush a bit during every other recovery period. You repeat each giant set twice, so the first time Caroline previewed the giant set I had to get my weights into position. Then after we did the giant set once, I got a real recovery. It is a metabolic workout so you will be burning calories, too, but it isn’t super intense until the final giant set. I was really pushing during that one.

This is a giant set workout. What means is you will do 4 exercises back to back with no rest between exercises. Each exercise is done for 40 seconds so you will do 160 seconds of work before you finally get to rest. The recoveries are also 40 seconds. There is a timer in the upper left hand side of the screen, counting down each 40 second interval. During the recovery, Caroline previews the next giant set. For any exercise with impact, Caroline also gives a low impact option. This workout is set to all music, no verbal cuing. However, there are lots of beeps and on screen graphics to signal you when to change to the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. During the intro, Caroline gives some excellent form pointers for some of the exercises in this workout.

Colossal Full Body Workout is 39:19 minutes; 2:30 minute intro, no warm up and 2:30 minute stretch. Equipment: dumbbells and a fitness mat. Caroline is using 12.5kg/27.5 pound dumbbells. The weights listed below are what I used.

Giant Set 1:

  1. 1.5 rep lunge (static/stationary lunges, lower to the bottom of the lunge, raise halfway, lower to the bottom of the lunge, raise all the way) (20# DBs)
  2. Repeat #1 on other side of body
  3. 1.5 rep squat (holding DBs at shoulders, lower to bottom of squat, raise halfway, lower to bottom of squat, raise all the way) (25# DBs)
  4. 1.5 rep RDL (lower to bottom of deadlift, raise halfway, lower to bottom of deadlift, raise all the way) (30# DBs)
  5. 40 second rest
  6. Repeat #1-5

Giant Set 2:

  1. Arnold press (16.5# DBs)
  2. Double arm bent over row (30# Dbs)
  3. Renegade row, alternate arms (25# DBs)
  4. Tricep push ups
  5. 40 second rest
  6. Repeat #1-5

Giant Set 3:

  1. Single arm snatch (squat, reaching DB toward floor, as you stand, pull DB up upright row fashion until you get to shoulder level then flip wrist so weight of DB is in palm and do an overhead press) (one 16.5# DB)
  2. Staggered squat (single leg squat, back leg is in kickstand, hold one DB at same side shoulder as front leg) (one 25# DB)
  3. Staggered 1/2 rep RDL (single leg deadlift, lower all the way but only raise halfway) (one 25# DB)
  4. 360 squat walk (step one foot forward and lower into squat, continue doing this while keeping other leg stationary so you are squat walking in a circle–each time you take a step, lower into squat, DB is held at shoulder of stationary leg) (one 25# DB)
  5. 40 second rest
  6. Repeat #1-5 on other side of body

Giant Set 4:

  1. Push press (single arm overhead press, using lower body to assist pushing DB overhead) (one 16.5# DB)
  2. Uneven squat (squat holding one DB in one hand at shoulder) (one 25# DB)
  3. Squat to press (squat holding one DB in one hat shoulder, at top of squat do an Arnold press) (one 16.5# DB)
  4. 1x DB burpee (holding a DB in one hand, start in straight arm plank, do one push up lowering body all the way to floor, jump feet into hands, do one single arm kettlebell swing with the DB, place DB on floor and jump feet back out to plank) (one 16.5# DB)
  5. 40 second rest
  6. Repeat #1-5 on other side of body

Giant Set 5:

  1. Renegade row to push up (alternate arms with a push up between each row) (25# DBs)
  2. Plank to curl (start in plank with a DB in each hand, jump feet into DBs, remain in deep squat, elbows against inner thighs, do one bicep curl, place DBs back on floor and jump feet back out to plank) (15# DBs)
  3. Plank to 2x sumo squat (start in plank with a DB in each hand, jump feet into DBs with legs wide, do 2 sumo squats, as you do 2nd squat also place DBs on floor and jump feet back to plank) (20# DBs)
  4. Maker (start in plank with a DB in each hand, do one push up + one renegade row each arm, jump feet into DBs, remain in deep squat, elbows against inner thighs, do one bicep curl and when DBs are at shoulders, stand and do an overhead press) (16.5# DBs)
  5. 40 second rest
  6. Repeat #1-4

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

7 thoughts on “COLOSSAL Full Body Workout – Strength & Cardio | EPIC Heat – Day 39

  1. Yeah, I come back talking like a character from the movie Fargo. 🙄🤨😉 The extra rest is helpful because I don’t do it otherwise, at least not as often as I should. I can’t believe you’re a grandmother, though!! You must be SO excited to hold your grand baby!

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    1. I am very excited, too! Less than 2 weeks and I finally get to see him. He’ll be almost 3 months old. But smiling and laughing now, so it turned out for the best. Plus, we don’t have to quarantine now. They dropped the forced quarantines just a few days ago. So I’m glad we ended up waiting.

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  2. This workout was everything you said it was going to be. I am again impressed with your weights. I used 22s and 17.5s and that was plenty good for a challenge. My quads have finally relaxed from Monday’s lunge-palooza so today’s workout felt good, actually. ☺️ We are driving to Wisconsin for the weekend for a small family reunion so no more workouts for me until Monday.

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    1. This is a fabulous workout. Enjoy your family reunion! It’s good to give our bodies extended recoveries from time to time. I know I am packing it all in until the beginning of August. Then I will get 10 days of rest. I’m going to try to fit in some band and body weight workouts but if I can’t then I will just enjoy the time off.

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  3. I can’t wait for you to post the rotation! 😁😁😁 And yeah, sore quads are no fun. It’s especially tender down by my knees.

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  4. I am scheduling this for Thursday this week. I was going to do a different non-epic Caroline workout but of course your review prompted me to change things up. ☺️

    I did Caroline’s unilateral leg workout at home (45 min) yesterday. She should have called it lunge-palooza. Very glute and quad heavy and boy do I feel it today! Today I did a kickboxing workout from nobadaddiction. 3 circuits of about 8 KB-type moves each (I didn’t count) done for 45s with 15s between exercises and 40s between circuits. I was prepared for it to be pretty tough based on what I saw of some of her other workouts. It was very active but not grueling. Doable for sure. Interesting and challenging enough to try more of her workouts. I tacked on a 10 min booty band workout from her which was very effective. And I did one of her 10 min ab workouts yesterday which was also effective – several new moves in that one.

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    1. I am planning to do all of her unilateral workouts eventually. I am doing the upper body one next week. Lunge-palooza does not sound like fun. I hate sore quads.

      I am working on a Caroline Girvan rotation to post. I had planned to post it this week but she just keeps posting new workouts that I feel will fit so well into the rotation–but I obviously don’t know until I actually do the workouts. So it keeps getting pushed back. I am hoping to post it sometime next week now.

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