SUPERSET Full Body Workout with Dumbbells | EPIC Endgame Day 49

Superset Full Body Workout with Dumbbells is Day 49 in Caroline Girvan‘s EPIC Endgame program. I honestly do not know why I jumped so far forward in Caroline’s Endgame program. I map out my workout rotations on blank calendar pages and I do not remember scheduling this one out of sequence but there it was on my calendar. I am not doing Day 50 until June! I just decided to go with it. This is a total body week anyway (all of my strength workouts this week are full body workouts). And I am so glad I did! What an excellent workout! This is a superset workout. In each superset, the first exercise is done for 60 seconds and the second exercise is done for 30 seconds (90 seconds of work). Then you get a 30 second rest/recovery. This is also a no repeats workout. So tons of variety. This workout was intense, too–it got very metabolic for me. Though this is a total body strength workout, Caroline gives a lot of focus to the posterior chain. For upper body, the back and shoulders got all of the isolation exercises, but those pullovers at the end! 100 reps! That worked everything in the upper body. What an amazing and challenging workout!

Superset Full Body Workout with Dumbbells is 50:46 minutes; 2:15 minute intro, no warm up and 3:20 minute stretch. Equipment: dumbbells, a yoga block and fitness mat. Caroline is using 10kg/22 pounds dumbbells. The weights listed below are what I used. During the recoveries Caroline previews the next superset. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

  1. Heel elevated squat for 60 seconds (heels are elevated on yoga block) (27.5# DBs)
  2. Half rep heel elevated squat for 30 seconds (same position as #1, lower to bottom of squat but only raise halfway) (27.5# DBs)
  3. 30 second rest
  4. High squats for 60 seconds (hold DBs at shoulders) (27.5# DBs)
  5. High squat to RDL for 30 seconds (alternate one squat with one deadlift) (27.5# DBs)
  6. 30 second rest
  7. RDL for 60 seconds (Romanian deadlift) (40# DBs)
  8. Half rep RDL for 30 seconds(lower to bottom of deadlift but only raise halfway) (35# DBs)
  9. 30 second rest
  10. RDL to row for 60 seconds (one deadlift + one bent over row/deadrow) (32# DBs)
  11. Bent over row for 30 seconds (32# DBs)
  12. 30 second rest
  13. Alternating renegade rows for 60 seconds (27.5# DBs)
  14. Alternating bent over rows for 30 seconds (27.5# DBs)
  15. 30 second rest
  16. Deadstop lunge for 60 seconds (stationary lunges, front foot is elevated on yoga block, lower back knee to floor/mat before rising) (16.5# DBs)
  17. Lunge (same leg) for 30 seconds (static/stationary lunges, front foot is still elevated on yoga block) (16.5# DBs)
  18. 30 second rest
  19. Repeat #16-18 on other side of body
  20. Elevated lunge for 60 seconds (stationary/static lungs with front foot elevated on yoga block) (no DBs)
  21. Rear step lunge (same leg) for 30 seconds (front foot is still elevated on yoga block, do reverse lunges) (no DBs)
  22. 30 second rest
  23. Repeat #20-22 on other side of body
  24. Lunge to staggered RDL for 60 seconds (one reverse lunge + one single leg deadlift) (one 25# DB)
  25. 1/2 rep staggered RDL for 30 second (single leg deadlifts, lower to bottom of deadlift but only raise halfway) (one 25# DB)
  26. 30 second rest
  27. Repeat #24-26 on other side of body
  28. Kneeling press for 60 seconds (in kneeling lunge, do single arm Arnold press) (one 18# DB)
  29. Clean to press for 30 seconds (still in kneeling lunge, do one single arm swinging bicep curl into an overhead press) (one 18# DB)
  30. 30 second rest
  31. Repeat #28-30 on other side of body
  32. Staggered squat to Arnold press for 60 seconds (single leg squat w/ DB at shoulder, at top of squat do one single arm Arnold press) (one 18# DB)
  33. 1/2 rep staggered squat for 30 seconds (lower to bottom of single leg squat but only raise halfway) (one 18# DB)
  34. 30 second rest
  35. Repeat #32-34 on other side of body
  36. Kneel to squat x1 dumbbell for 60 seconds (in kneeling lunge with back knee on mat, step forward into a squat then step back to kneeling lunge, hold one DB on one shoulder) (one 18# DB)
  37. Repeat #36 body weight only for 30 seconds
  38. 30 second rest
  39. Repeat #36-38 on other side of body
  40. Single arm renegade row for 60 seconds (non-working hand is on yoga block) (one 27.5# DB)
  41. Plank to side plank for 30 seconds (move yoga block out of the way, in straight arm plank with one DB in one hand, rotate into side plank lifting arm holding DB to ceiling) (one 12# DB)
  42. 30 second rest
  43. Repeat #40-42 on other side of body

Finisher: 100 pull overs (one 25# DB)

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 “SUPERSET Full Body Workout with Dumbbells | EPIC Endgame Day 49

  1. Those kneel to squats are killer … and then doing those pullovers after planking was TOUGH! 😭

    Today I did Caroline Day 36 shoulders of steel. I was braced for a really tough workout because spending 40 min on just one muscle group pretty much guarantees burnout city. But this wasn’t so bad. You always alternate 60s of work with 30s of rest which might be why I felt it wasn’t as tough as her superset workouts. This one was circuit style, so 3 circuits of 6 exercises. Caroline used 9kg and 4kg weights. I alternated between 17.5lb and 12lb for the heavier stuff and 8 lb for the lighter stuff. The finisher was 100 partial shoulder raises.

    I tacked on an 8 min lower ab segment from Caroline ( The workout was ok, but do me a favor and take a peek at this one. During the intro (which was looooooonnnnggg for such a short video), I swear I see hair on her chest. I’m almost embarrassed to say that but I thought maybe it was the lighting and I don’t think so … ??


    1. I didn’t see any hair on he chest. Her skin did look different in her cleavage but that could be due to many different things. Maybe the lighting, maybe she spray tans, maybe her sports bra is pushing her breasts down so the cleavage looks odd. Who knows? But it didn’t look like hair to me.


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