FLUID Full Body Workout with Dumbbells | EPIC Endgame Day 9

Fluid Full Body Workout is Day 9 In Caroline Girvan’s EPIC Endgame program. Another excellent total body strength workout from Caroline. This one is very metabolic. My heart rate spiked a few times in the course of this workout. I really enjoyed the structure and her choice of exercises. I feel like I was able to challenge myself with the weights I used. I really enjoyed the staple exercise, too, which is a complex. You do it 8 times total in the course of the workout and I found it a fun total body compound move. The finisher is all core and it burned! 100 reps of ab work. It was tough! This was a tough, thorough workout.

The exercises in this workout are done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the upper left hand side of the screen, counting down your intervals and recoveries. Except for the staple exercise (#4 below). It is a complex. While you are doing the complex, it is listed in the upper right hand corner of the screen for your reference. It shows each exercise you are doing and the amount of reps you do for each exercise. But no timer. You are only doing it for 40 seconds, just like all of the other exercises, you just do not get the visual of your time. During the recoveries 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.

Fluid Full Body Workout is 48:24 minutes; 2:30 minute intro, no warm up and 3:30 minute stretch. Equipment: dumbbells, chair, yoga block and fitness mat. Caroline is using 10kg/22 pound dumbbells. The weights listed below are what I used.

  1. Heel elevated squats (heels are elevated on yoga block, DBs are at shoulders) (27.5# DBs)
  2. 1.5 rep elevated squats (same position as #1, lower to bottom of squat, raise halfway, lower to bottom of squat, raise all the way) (27.5# DBs)
  3. 1/2 rep elevated squats (same position as #1 & 2 except holding one DB in both hands at chest, lower to bottom of squat but only raise halfway) (one 27.5# DB)
  4. Staple Complex: squat + overhead press + double arm bent over row + deadlift (one rep of each exercise) (20# DBs)
  5. Shoulder press (arms in goalpost) (22.5# DBs)
  6. Push press (the same as #5 but use legs to assist so the upward push is more explosive, lower slowly) (20# DBs)
  7. Pike push up (in down dog/pike with hands on either side of head, do a push up, top of head lowers to floor, keeping glutes raised to ceiling)
  8. Repeat #4
  9. Bulgarian lunges (back leg is elevated on chair) (25# DBs)
  10. Repeat #9 on other side of body
  11. Quad focused Bulgarian lunge (same position as #9, but front leg is closer to the chair so lunge is more narrow, hold one DB at same side shoulder as working leg) (one 25# DB)
  12. Repeat #11 on other side of body
  13. Repeat #4
  14. Bent over double arm row (32.5# DBs)
  15. Hover alternating renegade row (instead of doing a traditional alternating renegade row in plank, you are in beast, hands/DBs and toes on floor, knees bent and hovering a few inches off floor) (27.5# DBs)
  16. Alternating renegade row (traditional plank based renegade row) (27.5# DBs)
  17. Repeat #4
  18. RDL (Romanian deadlift) (40# DBs)
  19. 1.5 rep RDL (lower to bottom of deadlift, raise halfway, lower to bottom of deadlift, raise all the way) (35# DBs)
  20. 1.2 rep RDL (lower to bottom of deadlift but only raise halfway) (30# DBs)
  21. Repeat #4
  22. Diamond press (narrow chest press with DBs pressed together) (20# DBs)
  23. Push ups
  24. Palms facing chest press (similar to a chest fly, but elbows bend chest press style when opening) (20# DBs)
  25. Repeat #4
  26. Static/stationary lunge (25# DBs)
  27. Repeat #26 on other side of body
  28. Forward lean lunge (static/stationary lunges but torso is hinged forward over front leg, hold one DB in same side arm as back leg) (one 25# DB)
  29. Repeat #28 on other side of body
  30. Repeat #4
  31. Rotation curl to Arnolds press (in kneeling lunge do a single arm bicep curl into an Arnold press) (one 20# DB)
  32. Repeat #31 on other side of body
  33. Hammer curl to hammer press (still in kneeling lunge, do a single arm hammer curl into an overhead press, palm faces the body throughout) (one 20# DB)
  34. Repeat #33 on other side of body
  35. Repeat #4


  1. Dumbbell toe reach to lower, 25 reps (lay on mat with shoulders elevated, legs extended straight and elevated a few inches off the mat, hold one DB in both hands, arms/DB is raised to ceiling, raise legs to ceiling and crunch upper body, reaching DB to toes, lower straight legs back to starting position) (one 20# DB)
  2. Toe reaches, 25 (lay on back, legs extended straight to ceiling, crunch upper body reaching hands to toes)
  3. Leg lowers, 25 reps (lay on back, hands behind head, shoulders raised, raise straight legs to ceiling then lower them until they are a few inches off mat)
  4. Straight leg reverse crunch, 25 reps (lay on mat, arms extended overhead and shoulders on mat, do a reverse crunch pushing straight legs overhead then lower straight legs until they are a few inches off the mat)

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

2 thoughts on “FLUID Full Body Workout with Dumbbells | EPIC Endgame Day 9

  1. Happy Wednesday!

    I did a Caroline FB workout as well. I did Day 44 Flow FB. In this one she takes a combo move – for example, a maker – and first deconstructs it, then you do the combo. You will do that circuit 3 times. There are 2 circuits. Then she combines the 2 combo moves together which you do for 2 minutes. Then you have the finisher which is abs – 25 leg lowers to hip lift then 25 toe reaches, then repeat each of those again for your 100 reps. Very nice workout that hit all areas although the maker circuit was definitely the tougher of the two.

    I ended with Heather’s Daily 10 Day 5 Tabata which I believe completes all that series for me.

    Liked by 1 person

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