CALCULATED Dumbbell Full Body Workout | EPIC Endgame Day 24

Calculated Dumbbell Full Body Workout is Day 24 in Caroline Girvan‘s EPIC Endgame program. This is tough endurance level workout. For a complex workout, the complexes are shorter than what Caroline usually gives–only 2 minutes–but my muscles were still burning out by the end of the 2 minutes. It’s also very metabolic. You will burn a bunch of calories while working your entire body. I burned 398 calories. For most of the complexes I used the same dumbbell for both exercises, but for Complex 9, I needed vastly different weights for each exercise, so I made sure the second set of dumbbells was at my feet before the complex began so I could swap my weights quickly. Another intense and thorough total body workout!

This workout consists of complexes; each complex contains 2 exercises. What this means is you are doing 2 exercises with no rest between exercises and you do not stop alternating those two exercises until the time is up. Each complex is done for 2 minutes then you get a 30 second rest before moving on to the next complex. The complex you are working through is listed on the right side of the screen for your reference. It shows each exercise you are doing and the amount of reps you do for each exercise. This is especially useful if you cannot keep pace with Caroline then you can still keep track of your complex. There is a timer in the upper left hand corner of the screen, counting down your 2 minutes of work as well as your 30 seconds of rest. Caroline previews your next complex during the recovery. This workout is set to great music, no talking. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

Calculated Dumbbell Full Body Workout is 49 minutes; 1:30 minute intro, no warm up and 3:15 minute stretch. Equipment: dumbbells, a chair, a yoga block and a fitness mat. Caroline is using 12kg/27.6 pounds and 6kg/13.2 pound dumbbells. The weights listed below are what I used.

Complex 1: (25# DBs)

1. RDL, 10 reps (Romanian deadlift)
2. High squat, 10 reps (DBs held at shoulders)
3. Repeat #1 & 2 as many times as possible within 2 minutes

Complex 2: (25# DBs)

1. Bent over double arm row, 10 reps
2. Push ups, 10 reps
3. Repeat #1 & 2 as many times as possible within 2 minutes

Complex 3: (18# DBs)

1. Static lunge, 10 reps
2. Repeat #1 on other side of body
3. Repeat #1 & 2 as many times as possible within 2 minutes

Complex 4: (16.5# DBs)

1. Chest press, 10 reps
2. Diamond press, 10 reps (DBs are pressed together and pushing to ceiling over chest)
3. Repeat #1 & 2 as many times as possible within 2 minutes

Complex 5: (one 18# DB)

1. Rear step lunge, 10 reps (reverse lunges, hold one DB in same side hand as leg that is stepping back)
2. Repeat #1 on other side of body
3. Repeat #1 & 2 as many times as possible within 2 minutes

Complex 6: (25# DBs)

1. Alternating renegade rows, 10 reps
2. Dive bomber push ups, 10 reps
3. Repeat #1 & 2 as many times as possible within 2 minutes

Complex 7: (one 20# DB)

1. Bulgarian lunges, 10 reps (back foot is elevated on chair, hold one DB at same side shoulder as front/working leg)
2. Staggered squat, 10 reps (single leg squat, back/non-working leg is in kickstand, hold one DB at same side shoulder as front/working leg)
3. Repeat #1 & 2 as many times as possible within 2 minutes

Repeat Complex 7 on other side of body

Complex 8: (one 15# DB)

1. Tricep dips, 20 reps (hands are on chair behind you, legs are extended straight)
2. Front raise, 10 reps (hold one DB in both hands and do a straight arm front raise)
3. Repeat #1 & 2 as many times as possible within 2 minutes

Complex 9:

1. Shoulder press, 10 reps (arms are in goal post) (15# DBs)
2. Partial lateral raise, 20 reps (only lift arms halfway) (8# DBs)
3. Repeat #1 & 2 as many times as possible within 2 minutes

Complex 10: (one 25# DB)

1. Heel elevated squat, 15 reps (heels are elevated on yoga block, hold one DB in both hands in front of chest)
2. 1/2 rep goblet squats, 15 reps (lower to bottom of squat but only raise halfway)
3. Repeat #1 & 2 as many times as possible within 2 minutes

Complex 11: (8# DBs)

1. Diagonal raises, 10 reps (double arm front raise but arms are raised in a wide V)
2. Arc raises, 10 reps (start with arms at sides, palms facing each other, do a straight arm front raise, at top of raise, arc DBs so ends of DBs come together)
3. Repeat #1 & 2 as many times as possible within 2 minutes

Complex 12:

1. Body weight Bulgarian lunges, 15 reps (back leg is elevated on chair behind you)
2. Close stance, 10 reps (same position as #1, but move front leg closer to chair behind you so you are doing more of a single leg squat)
3. Repeat #1 & 2 as many times as possible within 2 minutes

Repeat Complex 12 on other side of body

Complex 13: (16.5# DBs)

1. Palms up bicep curl, 10 reps
2. Hammer curls, 10 reps
3. Repeat #1 & 2 as many times as possible within 2 minutes

Finisher:

1. Cross arm sit ups, 50 reps (lay on mat, knees bent and feet on mat, arms are crossed in genie, sit up bringing forearms to knees)
2. Butterfly sit ups, 50 reps (still laying on mat, open knees out to sides with soles of feet touching, do full sit ups, reaching arms overhead when laying on mat and touching heels at top of sit up)

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