FULL-ON Full Body Dumbbell Workout | EPIC Endgame Day 14

Full-On Full Body Dumbbell Workout is Day 14 in Caroline Girvan‘s EPIC Endgame program. This is a solid total body strength workout but it wasn’t my favorite of Caroline’s. I felt this was really shoulder heavy. Caroline does work your entire body but the shoulders really bear the brunt of the work. She worked my legs and abs nicely. The chest and back get some work. And of course, biceps and triceps assist in all of the exercises so they get worked, too. I don’t know tho. I just didn’t feel satisfied with my workout when this was over and I almost always feel satisfied after one of Caroline’s workouts. I was struggling by the end of some of the trisets–particularly the ones that hit the shoulders hard. Caroline was, too!

This workout consists of trisets. The trisets are done for 90 seconds straight–that means 3 exercises are done back to back with no break or rest. Each exercise is done for 30 seconds. At the end of the 90 seconds you get a 30 second recovery. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. During the recoveries, Caroline previews the next triset. 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 set to all music, no verbal cuing. However, there are lots of beeps and on screen graphics to signal you when to change your exercise within the 90 second intervals.

Full-On Full Body Dumbbell Workout is 47:45 minutes; 1:55 minute intro, no warm up and 3:20 minute stretch. Equipment: dumbbells and a fitness mat. Caroline is using 10kg/22 pound dumbbells. The weights listed below are what I used.

Triset 1 (staple): (16.5# DBs)

  1. Maker (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)
  2. Squat (DBs held at shoulders)
  3. Shoulder press (arms in goalpost)
  4. 30 second rest

Triset 2: (one 16.5# DB)

  1. Squat to press (holding one DB in one hand at shoulder, palm facing you, squat and as you stand do a single arm Arnold press)
  2. Single arm Arnold press
  3. Squat then press (repeat #1 but don’t do the overhead press until you are standing)
  4. 30 second rest
  5. Repeat #1-4 on other side of body

Triset 3: (16.5# DBs)

  1. Static lunge (stationary lunges)
  2. Lunge hold (hold isometrically at bottom of lunge)
  3. Body weight rear step lunge (reverse lunges)
  4. 30 second rest
  5. Repeat #1-4 on other side of body

Repeat Triset 1

Triset 4: (one 15# DB)

  1. Snatch (hold one DB in one hand, squat, reaching DB toward floor, as you stand, pull DB up upright row fashion until you get to shoulder level then flip elbow so weight of DB is in palm and do an overhead press)
  2. Clean to squat (swing-curl DB to rack at your shoulder then lower into a squat)
  3. Uneven squat (squat holding one DB at shoulder)
  4. 30 second rest
  5. Repeat #1-4

Triset 5: (one 25# DB)

  1. Staggered RDL (single leg deadlift w/ back/non-working leg in kickstand)
  2. Staggered squat (single leg deadlift holding one DB at same side shoulder as working leg, back/non-working leg is in kickstand)
  3. Staggered squat to RDL (alternate #1 & #2, doing one rep of each)
  4. 30 second rest
  5. Repeat #1-4

Repeat Triset 1

Triset 6: (one 16.5# DB)

  1. Single arm shoulder press
  2. Push press (single arm shoulder press using lower body to assist pushing DB overhead explosively, lower DB slowly)
  3. Clean to press (swing DB up to rack at shoulder bicep curl style and do a single arm shoulder push press)
  4. 30 second rest
  5. Repeat #1-4 on other arm

Triset 7: (one 20# DB)

  1. Squat to curtsy lunge (holding one DB at shoulder, alternate one squat w/ one curtsy lunge)
  2. Squat to lunge (holding one DB at shoulder, alternate one squat w/ one reverse lunge)
  3. Body weight curtsy to squat (alternate one squat w/ one curtsy lunge)
  4. 30 second rest
  5. Repeat #1-4 on other side of body

Repeat Triset 1

Triset 8:

  1. Plank to side plank row (in straight arm plank hold one DB in one hand, rotate into side plank and reach DB to ceiling) (one 12# DB)
  2. Uneven push up (still holding one DB in one hand, do push ups)
  3. Single arm renegade row (one 25# DB)
  4. 30 second rest
  5. Repeat #1-4 on other side of body

Finisher: Small tuck to toe tap, 100 reps (lay on back w/ knees bent, do a reverse crunch and when you lower legs, keep knees bent and tap feet to mat)

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


3 thoughts on “FULL-ON Full Body Dumbbell Workout | EPIC Endgame Day 14

  1. Omg, I just lost all my comments! 😭

    I was saying that I must have missed this one when it came out because I normally make it a point of doing all of Caroline’s FB strength workouts. I’ll have to go back to this one on a day when I need extra for the shoulders.

    Today I did Endgame Day 43 growing glutes/hamstrings. I really enjoyed this workout because caroline doesn’t have you doing one exercise for long periods. This gives my lower back a bit of a break. That said, I twangled my lower left back muscle when I was grabbing for a dumbbell to do static lunges. I actually cried out! I immediately slapped on a brace and lightened my weight for the rest of the workout. It feels kind of ok right now but I’m being very careful. Here’s hoping all is ok! 🤞🤞🤞


    1. Ugh–back pain SUCKs. I hope it is nothing. My back “threatens” me sometimes and as long as I take care with it, it doesn’t go out. But then sometimes it just tweaks for no reason. About a year or so ago I was doing one of Heather’s workouts and I did sumo squats using a 45 pound pound dumbbell (it was before I got my 50 pound dumbbell) with no problems. Then the workout was over and I was cleaning up my workout room, putting dumbbells away and I picked up the 45 pound dumbbell and there went my back. WTC? I had zero problems during the exercise but then it decided it didn’t want to put the dumbbell away. I never know what will set it off.

      Anyway, I hope yours ends up being nothing.


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