REVOLVE Dumbbell Full Body Circuits Workout | EPIC Endgame Day 4

Revolve Dumbbell Full Body Circuits is Day 4 in Caroline Girvan‘s EPIC Endgame program. Another excellent total body strength workout from Caroline! This workout is done PHA style, which makes it very metabolic. I was introduced to PHA through Cathe Friedrich’s Live workouts. She describes PHA as “alternating between upper and lower body resistance exercises, allowing as little rest as possible between each movement. The lack of rest and recovery keeps your heart rate up for cardiovascular and fat burning benefits, while switching between upper and lower body exercises maximizes blood flow to all parts of the body and reduces build up of lactic acid.” I definitely felt like I was getting some cardio in the course of this workout. Though oddly my FitBit did not reflect that. All I know, is I felt like I was working hard! Though Caroline is giving you 20 second recoveries between exercises, it is not a lot after a solid minute of work. Plus, for me, I use some of that recovery time to get my weights and get in place for the next exercise.

This workout has one circuit of 9 exercises that is done 3 times. All of the exercises in this workout are done interval style: 60 seconds of work followed by 20 seconds of rest. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews 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.

Revolve Dumbbell Full Body Circuits is 47:41 minutes; 3:10 minute intro, no warm up and 3:25 minute stretch. Equipment: dumbbells, a chair or high step and fitness mat. Caroline is using 15kg/33 pounds and 9kg/19.8 dumbbells. The weights listed below are what I used.

  1. Renegade row (alternate arms) (25# DBs)
  2. Static/stationary lunge (18# DBs)
  3. Repeat #2 on other side of body
  4. Arnold press (16.5# DBs)
  5. Alternating lateral lunge (alternating stationary side lunges holding one DB on both hands at chest level) (one 30# DB)
  6. Diamond press (narrow/tricep press with DBs pressed together over chest) (15# DBs)
  7. Bulgarian lunge (back leg is elevated on chair behind you, one DB is held on same side shoulder as front leg) (one 20# DB)
  8. Repeat #7 on other leg
  9. Push press (overhead press with arms in goal post, use legs to assist in pushing DBs overhead) (16.5# DBs)
  10. Repeat #1-9 two more times


  1. Body weight sumo squats, full range, 50 reps
  2. Body weight sumo squats, 1/2 reps, 50 reps (lower to bottom of squat but only raise halfway)

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


4 thoughts on “REVOLVE Dumbbell Full Body Circuits Workout | EPIC Endgame Day 4

  1. I remember doing that workout and thinking it was very PHA-like because I had the same sweat and breathlessness as I did with Cathe’s versions. I really like how she’s mixing up this round of workouts!

    Today I did Heather’s 2.0 Day 19 cardio/abs/booty and finished with another of her booty HiiT workouts ( and a very nice yoga stretch routine from sarabeth ( The 2 workouts complemented each other very well so I got a pretty good booty burn today. You might want to check out that HiiT workout if you haven’t done it yet. It’s fun and effective with the band! (I love booty band glute workouts in case you didn’t notice. ☺️)

    I’m happy to see Sarabeth posting new stuff again! I noticed that Naomi put out a lower body stretch which I’m definitely going to put in my schedule because I can always use a good leg/hip stretch!

    Oh, and I think I may have figured out why your system asks me to confirm my follow. I think it’s because I check the 2 boxes below my post to notify me of new comments and new posts … ?

    Liked by 1 person

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