FORTIFIED Full Body Workout – Strength & Cardio | EPIC Endgame Day 29

Fortified Full Body Workout – Strength & Cardio is Day 29 in Caroline Girvan‘s EPIC Endgame program. This is an intense total body metabolic strength workout. Caroline used one set of dumbbells for the entire workout. So for some exercises she was lifting much lighter than what she would normally lift. This translated into her doing the reps faster, which is where the cardio in the title comes in. There are no actual cardio exercises in this workout. But pair faster reps with a 45/15 interval pattern and your heart rate will get elevated! I lifted heavier weights than Caroline for many of the exercises because I wanted this to be as much of a strength workout (for me) as a cardio workout, so I moved slower than she did on some of the exercises. But I still got an excellent and intense workout. All of the bear pose exercises at the end really fried my shoulders!

All of the exercises in this workout are done interval style: 45 seconds of work followed by 15 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.

Fortified Full Body Workout – Strength & Cardio is 45:55 minutes; 1:50 minute intro, no warm up and 2:30 minute stretch. Equipment: dumbbells, yoga block and fitness mat. Caroline is using 9kg/19.8 pounds dumbbells. The weights listed below are what I used.

  1. RDL to high squat (alternate one Romanian deadlift with one squat, DBs are at shoulders during squat) (25# DBs)
  2. High squat w/ brief pause at bottom (squat holding DBs at shoulders) (25# DBs)
  3. High squats (same as #2 but with no pause at bottom of squat) (25# DBs)
  4. Shoulder press (arms are in goalpost) (16.5# DBs)
  5. Push press (same as #4, but use lower body to assist in pushing DBs overhead) (16.5# DBs)
  6. Repeat #1
  7. Squat to lunge (holding DBs at shoulders, alternate one squat w/ one reverse lunge, alternate legs when lunging) (18# DBs)
  8. Alternating reverse lunges (18# DBs)
  9. Bent over double arm row (30# DBs)
  10. Bent over alternating row (30# DBs)
  11. Repeat #1
  12. Heel elevated squat w/ brief pause (heels are elevated on yoga block, DBs are held at shoulders) (25# DBs)
  13. Heel elevated squat (repeat #12 w/out the pause at bottom of squat) (25# DBs)
  14. Uneven to standard push up (alternate one push up with both hands on floor with one push up with one hand on floor and other hand on yoga block)
  15. Repeat #14 w/ yoga block under other hand
  16. Repeat #1
  17. Lunge to squat w/ one dumbbell (alternate one squat w/ one reverse lunge, one DB is held at shoulder of front leg when lunging) (one 20# DB)
  18. Repeat #17 on other side of body
  19. Full range frontal raise (holding one DB in both hands, do a straight arm front raise lifting DB all the way overhead) (one 18# DB)
  20. Partial lateral raise (lift DBs only halfway into side raise before lowering) (9# DBs)
  21. Repeat #1
  22. Staggered RDL to squat (alternate one single leg deadlift w/ one single leg squat, hold one DB in same side hand as working leg, back/non-working leg is in kickstand) (one 25# DB)
  23. Repeat #22 on other side of body
  24. Renegade row (alternate arms) (25# DBs)
  25. Renegade row to push up (one renegade row each arm + one tricep push up) (25# DBs)
  26. Repeat #1
  27. Rear lunge to balanced RDL (alternate one reverse lunge w/ one single leg deadlift, lifting back leg behind you when you hinge forward) (one 18# DB)
  28. Repeat #27 on other side of body
  29. Side plank to uneven push up (one push up with one hand on yoga block + one side plank, lifting hand that is not on yoga block to ceiling)
  30. Repeat #29 on other side of body
  31. Repeat #1
  32. Squat to Arnold press (squat with DBs at shoulders, palms facing you, when you stand, do one Arnold press) (15# DBs)
  33. Half rep elevated squats (no DBs, heels are elevated on yoga block, lower to bottom of squat but only raise halfway)
  34. Bear crawl (on hands and toes with knees bent and elevated a few inches off the floor, “crawl” forward and back–Caroline moves forward 9 “steps” before reversing direction and moving back to start)
  35. Bear shoulder taps (in bear pose, alternate tapping hand to opposite shoulder)
  36. Repeat #1


  1. Hover to down dog, 50 reps (alternate one bear pose with one down dog)
  2. Plank to down dog, 50 reps (alternate one plank with one down dog)

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 “FORTIFIED Full Body Workout – Strength & Cardio | EPIC Endgame Day 29

  1. Hi!
    Off the subject but I have followed you for years and didn’t know if you knew Cathe is coming out with an STS 2? I did a lot of Cathe rotations that you had posted and even though I don’t use her as often I know I will be buying this. I’m just as excited to hear your reviews if you end up buying the program

    Liked by 1 person

    1. Yes! I have heard about it and I will definitely be pre-ordering it the moment we are able. I don’t do her workouts anymore either, though I imagine one day I will return to them. But I’ve been through STS 3 times and I loved it. I am excited about a part 2!


  2. Happy SNOWY Monday! 🤨 (we are supposed to get 4” or more today … but mid 70s by the weekend. Go figure!

    I had such a hard time with the bear crawls on this one! For some reason I have a hard time coordinating arm and leg movements. I just laughed for that segment and did the best I could … 😁

    Today I did Caroline’s Iron Day 7 shoulders/tris. Good workout, and she split evenly between the two which I appreciated. I tacked on Heather’s Fierce Day 10 cardio AMRAP which might (??) be the only one you didn’t do in that series. It was tough but not impossible. I actually had some fun! I finished with a morning yoga segment from sarabeth which I definitely needed because I was STILL sore from Saturday’s leg workout. But I feel better now, so mission accomplished.


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