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.