Caroline Girvan is another amazing YouTube trainer. Previously, I only listed her workouts on my YouTube Streaming page and her workouts will continue to appear there. But I decided that because she has so many excellent workouts, she deserves a trainer page devoted to her workouts only, just like my other favorite trainers. One of the reasons I do this is because it makes it easier for me to categorize her workouts so that I can find what I am looking for quickly and easily–and I have plans to do a lot more of her workouts, so I need to be able to keep better track of them.
Caroline Girvan is a personal trainer in Northern Ireland. Due to the lock downs during the pandemic in 2020, she created a YouTube channel and started uploading workouts. And they are amazing. Her channel exploded and she currently has 1.8 million subscribers. She has created hundreds of workouts and many programs/series. In fact, she shared at the end of one of her series (Fuel Series, the intro to Workout 30), that she has created 80 weeks of programs. She has created a page that lists all of her programs along with summaries of each program.
In her Q&A video, she shares that she is not a fitness model or a competitor. Just a personal trainer. Which is (again) amazing. Her physique is phenomenal. She also says that the workouts she posts online are the same types of workouts she does to achieve her awesome physique. She does not count calories or macros, she does not take any supplements or drink protein shakes. She is just genetically gifted. Her workouts are advanced and have a high production value. They are set to music with no talking. There are all kinds of visuals to get you through the workouts–timers counting down intervals and recoveries, a bar at the bottom of the screen counting down your workout time, little beeps and words appear on the screen to cue you. Plus, Caroline is challenging herself in every workout, just like she expects you to challenge yourself. She hits muscle failure and has to take personal breaks to thaw her muscle out so she can keep going. And she is almost always lifting heavy weights. Much heavier than I am capable of lifting! And I love that. It motivates me to keep challenging myself to lift heavier. To learn more about Caroline, watch her 30 minute Q&A. Since I created this page she has created 2 more Q&As. August 2021 30 minute Q&A, and July 2022 36 minute Q&A.
In addition to many stand alone workouts of various lengths, Caroline has created some absolutely amazing programs. If you go to Caroline’s Website, you can download high quality guides for each of the programs (for free) as well as playlists if you want to follow the program day by day (the playlists are all also available on her YouTube Channel). As mentioned above, she has created a page that lists all of her programs along with summaries of each program. Caroline’s workouts range anywhere from under 10 minutes to over an hour. Most of her workouts do not contain a warm up, but she has you covered there, too. She has created several warm ups from 5-10 minutes long and I link to them below. She usually includes a stretch but sometimes, after how brutal her workouts are, her stretch seems rather paltry, so you might need to add on some additional stretching.
You do not need a lot of equipment for Caroline’s workouts. She uses a variety of dumbbells, a booty band, a fitness mat and a yoga block. She also uses furniture around her house. Instead of the furniture she uses, I use my workout bench and/or my step.
***I wanted to update this page a little. I started doing Caroline’s workouts early 2021 and although she is not the only trainer whose workouts I have been doing, I attribute my strength gains this year (2021) primarily to her workouts. To give you an illustration of it, visit the reviews for It’s Row Time! and Loaded Glute, Hamstring & Back, two of the first Caroline Girvan workouts I did after discovering her. In the break down for those reviews, you can see the weights I lifted the first time I did the workouts (March 2021) and the weights I used when I returned to the workout (November & December 2021). You will note how much stronger 8 months of Caroline’s workouts made me.***
On my YouTube Streaming page I add new workout reviews under the trainers in the order I do them, so there is no real organization to the workouts on that page. You can always go to my Workout Types page and search for her workouts there, but unless you are familiar with the way she titles her workouts, you won’t actually know which workouts are Caroline’s. Below I am organizing all of Caroline’s workouts that I have reviewed by focus, length and program. Unlike on the streaming page, I will not note whether a warm up is included–that is because she never includes a warm up. In fact, if I happen to come across a workout that does include a warm up, I will note that. I will note if there is no stretch. Some of the workouts fit into more than one category so you will see some workouts listed more than once. The hyperlinked list below will take you directly to any specific section you want to visit. I have not reviewed any of her warm ups so under that section, I link directly to each warm up on YouTube.
***05/06/23 Update: Caroline has created a streaming app that is not free. The reviews for these workouts will be prefaced by “CGX.” They will also all be collected on a CGX App page.***
I have created several rotations using Caroline’s workouts: a 6 week rotation using only workouts by Caroline, a 12 week Strength & Muscle Building rotation using only Caroline’s workouts, another 6 week rotation combining two of her programs (Iron Series & Fuel Series), a 6 week hybrid rotation of Caroline and Heather Robertson workouts, a 7 week rotation of Caroline, Heather and Naomi Joy workouts, and a kettlebell rotation using Caroline’s as well as other trainers workouts.
Programs:
Warm ups:
5 Min Full Body Warm Up (5:03 minutes)
5 Minute Warm Up Routine (5:24 minutes)
5 Minute HIIT Warm Up (5:38 minutes)
5 Minute Warm Up – Full Body (5:39 minutes)
Cardio & HIIT Warm Up (9:20 minutes)
9 Min Full Body Warm Up Routine (9:41 minutes)
10 Minute Full Body Low Impact Warm Up (10:51 minutes)
CGX: Outdoor Kettlebell Cardio (13 minutes; 24:30 minutes w/ optional warm up)
15 Minute Full Body Kettlebell Workout at Home (17:30 minutes)
CGX: Barbell Full Body Workout (18 minutes; 30 minutes w/ optional warm up)
Dumbbell HIIT Workout at Home | 15 Minutes (18:30 minutes)
15 Min Full Body Resistance Band Workout at Home (19 minutes)
20 Minute Dumbbell Full Body Workout – No Repeat (24 minutes)
CGX: Kettlebell Complex Full Body (25:30 minutes; 37 minutes w/ optional warm up)
20 Minute Dumbbell Full Body Workout | Strength + Cardio (25:45 minutes)
20 Minute Christmas Strength & Cardio Workout with Dumbbells (26 minutes)
20 Min HIIT Dumbbell Workout (26 minutes)
20 Min Dumbbell Full Body Workout – Compound Movements | No Repeat (26:45 minutes)
20 Minute Full Body Complexes and Sets Workout | Dumbbells (28 minutes)
CGX: Kettlebell Full Body (33 minutes; 37:30 minutes w/ optional warm up)
Disciplined Dumbbell HIIT Workout / Full Body | EPIC Heat – Day 10 (33:30 minutes)
30 Minute Full Body Kettlebell Workout | Supersets (34 minutes)
Distinct Dumbbell HIIT Workout – Full Body | EPIC Endgame Day 40 (34 minutes)
CGX: Iron Program Day 19: Straight & Supersets Full Body (34:30 minutes; 46 minutes w/ optional warm up)
Beastmode High intensity – Dumbbell HIIT Cardio Workout | Day 10 (34:45 minutes)
Kickass Kettlebell Series Day 5 (35 minutes)
High Powered HIIT – Superset Full Body Workout | EPIC Heat – Day 30 (35 minutes)
CGX: Max Program Day 25: Weighted Abs, Sissy’s and Arms (35:30 minutes; 45 minutes w/ optional warm up)
Kickass Kettlebell Series Day 3: Power Kettlebell Workout / Full Body (35:30 minutes)
Iron Series 30 Min Full Body Dumbbell Cardio Workout | 9 (35:30 minutes)
Day 40 of EPIC | 30 Min Burnnnnnn HIIT Workout with Dumbbells [No Jumping] (36 minutes)
Dominant Dumbbell Full Body HIIT | EPIC Endgame Day 20 (36 minutes)
CGX: Max Program Day 26: Slow to Lower & Exploding to Lift (36 minutes; 45:30 minutes w/ optional warm up)
CGX: Max Program Day 9: Less About the Lifting, More About the Lowering (36:30 minutes; 46 minutes w/ optional warm up)
CGX: Max Program Day 38: Sumo Deadlift Squats but Slightly Higher Reps (36:30 minutes; 46 minutes w/ optional warm up)
CGX: Max Program Day 39: Deadstop Bridges but Constant Tension (36:30 minutes; 46 minutes w/ optional warm up)
CGX: Max Program Day 43: Extra Attention to the Quads (36:30 minutes; 46 minutes w/ optional warm up)
Iron Series 30 Min Muscle Building Full Body Workout | 19 (36:45 minutes)
Kickass Kettlebell Series Day 2: Complexes (37 minutes)
Dynamite Dumbbell HIIT Workout – Full Body | EPIC Heat – Day 45 (37 minutes)
30 Min Blazing Cardio HIIT Workout / Dumbbells | EPIC II – Day 26 (37 minutes)
Iron Series 30 Min Unilateral Training Full Body Workout | 14 (37 minutes)
Iron Series 30 Min Final Full Body Workout – Hypertrophy | 29 (37 minutes)
Fuel Series 30 Min Posterior Chain Circuits Workout | Day 8 (37 minutes)
Fuel Series 30 Min Full-on Full Body Circuits Workout | Day 9 (37 minutes)
CGX: Max Program Day 21: One Isolation Amid the Compounds (37 minutes; 46 minutes w/ optional warm up)
CGX: Max Program Day 42: Lengthened…Straight into Shortened (37 minutes; 46:30 minutes w/ optional warm up)
CGX: Max Program Day 45: That time of the Week for Lots of Isolating (37 minutes; 46:30 minutes w/ optional warm up)
CGX: Max Program Day 47: A Lunge Superset for the Quads (37 minutes; 46:30 minutes w/ optional warm up)
Beastmode Complex Full Body Workout | EPIC Heat – Day 24 (37:30 minutes)
CGX: Max Program Day 3: Starting and Ending with Shortened Range Hammies (37:30 minutes; 46:45 minutes w/ optional warm up)
CGX: Max Program Day 17: Plenty of Flexion at the Knee Joint for the Hammies (37:30 minutes; 46:45 minutes w/ optional warm up)
CGX: Max Program Day 15: Bi’s, Tri’s Abs, Glutes & Delts (37:30 minutes; 47 minutes w/ optional warm up)
CGX: Max Program Day Day 24: Short Sets of Push Ups…And Clusters of Hip Thrusts to Finish (37:30 minutes; 47: minutes w/ optional warm up)
CGX: Max Program Day 29: It’s a Lat Movement…Not a Tricep Isolation (37:30 minutes; 47 minutes w/ optional warm up)
Strength & Sweat Full Body Workout – Circuits | EPIC Heat – Day 29 (37:45 minutes)
Iron Series 30 Min Posterior Chain Workout – Glutes, Hamstrings, Back | 13 (38 minutes)
CGX: Max Program Day 6: New Found Love for Banded RDLs! (38 minutes; 48 minutes w/ optional warm up)
CGX: Max Program Day 13: Just 2 Movements for the Lower Body (38 minutes; 48 minutes w/ optional warm up)
CGX: Max Program Day 20: Our Weekly Isolation/Accessory Session (38 minutes; 47:30 minutes w/ optional warm up)
CGX: Max Program Day 22: Let’s Not Make These Isolation Exercises a Compound (38 minutes; 47:30 minutes w/ optional warm up)
CGX: Max Program Day 27: Bodyweight Unilateral Supersets for Glutes (38 minutes; 47:30 minutes w/ optional warm up)
CGX: Max Program Day 33: Getting into the Rear Delts (38 minutes; 47:30 minutes w/ optional warm up)
CGX: Max Program Day 40: So Much Isolation! (38 minutes; 47:30 minutes w/ optional warm up)
CGX: Max Program Day 50: The Finale! (38 minutes; 47:30 minutes w/ optional warm up)
CGX: Iron Program Day 34: Full Body : Every Major Muscle Group! (38:30 minutes; 50 minutes w/ optional warm up)
Unforgiving Full Body Workout with Dumbbells | EPIC Heat – Day 14 (38:30 minutes)
Ferocious Full Body Workout – Pyramid Times Training | EPIC Heat – Day 34 (38:30 minutes)
Fuel Series 30 Min Dumbbell Cardio Workout – Giant Sets | Day 5 (38:30 minutes)
Fuel Series 30 Min Posterior Chain Clusters Workout | Day 28 (38:30 minutes)
CGX: Max Program Day 31: Just 2 Movements for the Lower Body Today (38:30 minutes; 48 minutes w/ optional warm up)
CGX: Max Program Day 32: Iso Delt Abduction in the Finisher…Fire! (38:30 minutes; 48 minutes w/ optional warm up)
CGX: Max Program Day 34: Push Ups at the End to Push Us to a Deadstop Literally! (38:30 minutes; 48 minutes w/ optional warm up)
CGX: Max Program Day 35: Triceps Will Be Brought to Failure (38:30 minutes; 48 minutes w/ optional warm up)
CGX: Max Program Day 37: 3 Movements all with Movement at the Shoulder Joint (38:30 minutes; 48 minutes w/ optional warm up)
CGX: Max Program Day 46: Deadstops, Deadlifts and 1 1/2 Reps Ahead (38:30 minutes; 48 minutes w/ optional warm up)
CGX: Max Program Day 1: The Most Well Known Compounds to Start (38:45 minutes; 48 minutes w/ optional warm up)
CGX: Max Program Day 5: Our ‘Fun’ Day of the Week! (38:45 minutes; 48 minutes w/ optional warm up)
CGX: Max Program Day 10: Only One Movement for the Quads… But its Highly Isolating (38:34 minutes; 48 minutes w/ optional warm up)
CGX: Max Program Day 12: Higher Reps are just a lot of Fun! (39 minutes; 48 minutes w/ optional warm up)
CGX: Max Program Day 16: Finishing with Single Arm Rows for a Change! (39 minutes; 48 minutes w/ optional warm up)
CGX: Max Program Day 23: Banded Bridges After the Fwd Tilt Lunges…Fire! (39 minutes; 48:30 minutes w/ optional warm up)
CGX: Max Program Day 28: Lateral Lunges with Cossack Squat Optional at the End (39 minutes; 48:30 minutes w/ optional warm up)
CGX: Max Program Day 30: Stabilizing Our Core While Limbs Moving… Dead Bugs! (39 minutes; 48:30 minutes w/ optional warm up)
CGX: Max Program Day 36: Let’s Lift Heavy Things! (39 minutes; 48:30 minutes w/ optional warm up)
CGX: Max Program Day 44: All Lower Body, but the Upper Biased Toward the Front Delts (39 minutes; 48:30 minutes w/ optional warm up)
CGX: Max Program Day 48: Playing with Tempo (39 minutes; 48:30 minutes w/ optional warm up)
CGX: Max Program Day 19: 8-12 Rep Range if You Follow My Tempo (39:30 minutes; 49 minutes w/ optional warm up)
CGX: Max Program Day 41: Tempo Can Directly Impact the Number of Reps Performed (39: 30 minutes; 49 minutes w/ optional warm up)
CGX: Max Program Day 2: A Higher Rep Output! (40 minutes; 49 minutes w/ optional warm up)
CGX: Max Program Day 11: Compromising Lighter Dumbbells in Lunges for Greater ROM (40 minutes; 49:30 minutes w/ optional warm up)
Full Body Fuse Workout | EPIC Heat – Day 4 (39 minutes)
CGX: Iron Program Day 18: Posterior Chain (39 minutes; 50:30 minutes w/ optional warm up)
CGX: Iron Program Day 24: Full Body (39 minutes; 50:30 minutes w/ optional warm up)
Colossal Full Body Workout – Strength & Cardio | EPIC Heat – Day 39 (39 minutes)
Fuel Series Finale 30 Min No Repeat Dumbbell HIIT Workout | Day 30 (39 minutes)
Iron Series 30 Min Full Body Circuits Workout – Dumbbells | 24 (39:30 minutes)
CGX: Max Program Day 4: It will have been those sumos! (39:30 minutes; 48:30 minutes w/ optional warm up)
Fuel Series 30 Min No Repeat Full Body Workout | Day 29 (39:45 minutes)
CGX: Iron Program Day 38: Posterior Chain (40 minutes; 51:30 minutes w/ optional warm up)
CGX: Iron Program Day 39: Full Body (40 minutes; 51:30 minutes w/ optional warm up)
CGX: Iron Program Day 49: Full Body (40 minutes; 51:30 minutes w/ optional warm up)
CGX: Max Program Day 49: 5 Compounds and 1 Isolation (40 minutes; 49:30 minutes w/ optional warm up)
CGX: Max Program Day 8: Playing with Different Foot Positions in Bridge (40 minutes; 49 minutes w/ optional warm up)
CGX: Max Program Day 14: Seeking Lower Reps Means Focusing on Quality Here! (40 minutes; 49:30 minutes w/ optional warm up)
Fuel Series 30 Min Dumbbell Full Body Tempo Workout | Day 14 (40 minutes)
CGX: Max Program Day 18: Fresh for the Banded Hip Thrusts! (40:30 minutes; 50 minutes w/ optional warm up)
Iron Series 30 Min Full body Workout – Dumbbell Circuits | 4 (40:30 minutes)
Fuel Series 30 Min Full Body Workout – PHA Training | Day 4 (40:30 minutes)
CGX: Iron Program Day 44: Full Body (40:45 minutes; 52:30 minutes w/ optional warm up)
CGX: Max Program Day 7: Higher Rep Session with Constant Tension Flyes (40:45 minutes; 50 minutes w/ optional warm up)
CGX: Iron Program Day 14: Full Body Circuit Plus Abs (41:30 minutes; 53 minutes w/ optional warm up)
CGX: Iron Pro Program Day 4: Full Body (42 minutes; 52 minutes w/ optional warm up)
Calisthenics Full Body Workout – Bodyweight Complexes | Day Four (42 minutes)
Forceful Full Body Workout – Triset Dropsets | EPIC Heat – Day 19 (42 minutes)
Beastmode Full Body Workout – Intense Strength Training | Day 4 (42 minutes)
CGX: Iron Program Day 29: Full Body (42 minutes; 53:30 minutes w/ optional warm up)
CGX: Iron Pro Program Day 9: Full Body (43 minutes; 53 minutes with optional warm up)
CGX: Iron Program Day 9: Full Body (43 minutes; 54:30 minutes w/ optional warm up)
CGX: Unleash Day 4: Full Body (43 minutes; 47:30 minutes w/ optional warm up)
CGX: Unleash Day 9: Full Body (43:30 minutes; 48 minutes w/ optional warm up)
CGX: Iron Program Day 4: Full Body (43:45 minutes; 55:30 minutes w/ optional warm up)
CGX: Cluster Series Day 10: Full Body including Abs (44 minutes; 49 minutes w/ optional warm up)
Fortified Full Body Workout – Strength & Cardio | EPIC Endgame Day 29 (46 minutes)
CGX: Unleash Series Day 24: Full Body (46 minutes; 50:30 minutes w/ optional warm up)
CGX: Unleash Day 29: Full Body (46 Minutes; 51 minutes w/ optional warm up)
Beastmode Full Body – Strength & Sweat Dumbbell Cardio Workout | Day 9 (46:30 minutes)
CGX: Unleash Day 14: Full Body (47 minutes; 42 minutes w/ optional warm up)
The Flow Full Body Workout with Dumbbells | EPIC Endgame Day 44 (47 minutes)
Revolve Dumbbell Full Body Circuit Workout | EPIC Endgame Day 4 (47:30 minutes)
CGX: Unleash Day 19: Full Body (47:30 minutes; 53:30 minutes w/ optional warm up)
Full-On Full Body Dumbbell Workout | EPIC Endgame Day 14 (47:45 minutes)
Pre-Exhaust Dumbbell Full Body Workout | EPIC Endgame Day 19 (48 minutes)
Calm & Collected Calisthenics Full Body Workout | EPIC Endgame Day 39 (48 minutes)
45 Minute Unilateral Calisthenics Full Body Workout – Bodyweight (48 minutes)
45 Minute Full Body Kettlebell Workout at Home (48:30 minutes)
Fluid Full Body Workout with Dumbbells | EPIC Endgame Day 9 (48:30 minutes)
Calculated Dumbbell Full Body Workout | EPIC Endgame Day 24 (49 minutes)
Peaked Full Body Workout – Pyramid Training | EPIC Endgame Day 34 (49 minutes)
The EPIC Endgame Finale – Strength and Cardio Workout | Day 50 (50 minutes)
Unilateral Full Body Workout at Home with Dumbbells (50 minutes)
Squat and Press NO LESS Full Body Workout / EPIC II Day 34 (51:30 minutes)
Loaded Glute, Hamstring & Back Workout / Posterior Chain | Epic II Day 37 (54 minutes)
CGX: Weighted Vest Full Body Session (62 minutes; 66 minutes w/ optional warm up)
CGX: Day 2 of Full Body Split (62:45 minutes; 67:30 minutes w/ optional warm up)
CGX: 1 Hour Kettlebell Full Body Workout (63 minutes; 67:30 minutes w/ optional warm up)
CGX: 60 Min The Anterior Workout (63 minutes; 68 minutes w/ optional warm up)
CGX: 1 Hour Calisthenics with Bands (63:45 minutes; 68:30 minutes w/ optional warm up)
CGX: Day 3 of Full Body Split (63:45 minutes; 68:30 minutes w/ optional warm up)
1 Hour Full Body Workout at Home | No Repeat and Low Impact (64:30 minutes)
CGX: Day 1 of 3 Full Body Split (64:45 minutes; 69:30 minutes w/ optional warm up)
FEARLESS Full Body Dumbbell Workout / Complex | EPIC II – Day 45 (65 minutes)
1 Hour Low Impact Full Body Workout at Home | Bodyweight Only (65 minutes)
CGX: 1 Hour All on the Posterior Chain (65 minutes; 70 minutes w/ optional warm up)
CGX: 60 Min The Posterior Workout (65:30 minutes; 70 minutes w/ optional warm up)
CGX: 1 Hour Dumbbell Full Body (66 minutes; 70:30 minutes w/ optional warm up)
Full Throttle Full Body Dumbbell Workout / Cardio | EPIC II – Day 40 (69:30 minutes)
1 Hour Bodyweight Full Body Workout | Calisthenic Clusters (70 minutes)
CGX: 75 Min Full Body Split Day 1 (78 minutes; 82:30 minutes with optional warm up)
CGX: 75 Min Full Body Split Day 2 (78 minutes; 82:30 minutes with optional warm up)
CGX: 6 Minute Push Ups (8 minutes; 14 minutes w/ optional warm up)
Back Workout At Home | Dumbbells Only (10 minutes)
CGX: 10 Minute Shoulder Workout (11 minutes; 17 minutes w/ optional warm up)
10 Minute Dumbbell Chest Workout at Home (12 minutes)
CGX: Superset Triceps (12:30 minutes; 16:30 minutes w/ optional warm up)
CGX: 10 Min Lats (12:30 minutes; 18:30 minutes w/ optional warm up)
Tricep Workout at Home with Dumbbells | 10 Minutes (13 minutes)
CGX: Bicep Curls (13 minutes; 19 minutes w/ optional warm up)
CGX: 10 Minute Back Builder (13 minutes; 19 minutes w/ optional warm up)
10 Min Dumbbell Upper Body Workout at Home (14 minutes)
CGX: Most Intense Chest & Tri Drop (15 minutes; 21 minutes w/ optional warm up)
CGX: Drop Set Shoulders (15:30 minutes; 21:30 minutes w/ optional warm up)
CGX: Express Chest Workout (15:30 minutes; 21:30 minutes w/ optional warm up)
CGX: Arms Circuit Workout (16 minutes; 23 minutes w/ optional warm up)
15 Min Tricep Workout with Dumbbells – No Repeat (16:30 minutes)
15 Min Dumbbell Arms & Shoulder Workout at Home | No Repeat (17 minutes)
CGX: ‘Elbows in’ Triceps (17:30 minutes; 23:30 minutes w/ optional warm up)
CGX: ‘No Pressing’ Shoulders (17:30 minutes; 23:30 minutes w/ optional warm up)
15 Min Standing Abs Workout | Arms + Core with Dumbbells (17:30 minutes)
Back and Biceps | Resistance Band Workout at Home (18 minutes) (no stretch)
CGX: Chest and Triceps Workout (18:30 minutes; 24:30 minutes w/ optional warm up)
CGX: Express Upper Pump! (19 minutes; 25 minutes w/ optional warm up)
CGX: 15 Min Shoulder Circuit (19 minutes; 25 minutes w/ optional warm up)
15 Minute Shoulder Workout at Home or the Gym with Dumbbells (19 minutes)
15 Min Bodyweight Back and Core Workout at Home | No Weights (19 minutes)
CGXmas Day 12: Biceps & Back (20:45 minutes; 26:45 minutes w/ optional warm up)
Dumbbell Dynamic and Isometric Workout | 20 Min Upper Body (21 minutes)
CGXmas Day 14: Shoulders & Chest (21 minutes; 27 minutes w/ optional warm up)
CGX: Rear Delt Shoulder Workout (21:30 minutes; 27:30 minutes w/ optional warm up)
CGX: Just the Triceps (22 minutes; 28 minutes w/ optional warm up)
CGX: ‘All Heads’ Shoulder Workout (22:30 minutes; 28:30 minutes w/ optional warm up)
CGX: The Back (22:30 minutes; 26:30 minutes w/ optional warm up)
CGX: The Chest (22:30 minutes; 26:30 minutes w/ optional warm up)
CGXmas Day 20: Biceps & Triceps (23 minutes; 29 minutes w/ optional warm up)
20 Minute Dumbbell Back and Bicep Workout at Home (23 minutes)
20 Min Upper Body Workout at Home with Resistance Band (23 minutes)
20 Minute Tricep Workout with Dumbbells – No Push Ups | Upper Body (23 minutes)
20 Minute Shoulder Workout with Dumbbells (23:30 minutes)
CGXmas Day 2: Chest & Back Supersets (23:30 minutes; 29:30 minutes w/ optional warm up)
20 Minutes Arm and Shoulders Workout with Dumbbells (24 minutes)
CGX: Back Workout (24 minutes; 30 minutes w/ optional warm up)
CGX: Drop It Back & Biceps (24:30 minutes; 30:30 minutes w/ optional warm up)
CGXmas Day 7: Upper Body (24:30 minutes; 30:30 minutes w/ optional warm up)
CGXmas Day 18: Upper Body Supersets (24:30 minutes; 30:30 minutes w/ optional warm up)
20 Minute Dumbbell Upper Body Circuit Workout (25 minutes)
CGX: Unilateral Shoulder Session (25 minutes; 31 minutes w/ optional warm up)
CGX: Rear Delt Directed Shoulders (25:30 minutes; 31:30 minutes w/ optional warm up)
CGX: Back Circuit (25:30 minutes; 31:30 minutes w/ optional warm up)
20 Minute Superset Back Workout with Dumbbells (25:45 minutes)
CGX: Back & Rear Delts (27 minutes; 33 minutes w/ optional warm up)
20 Minute Hard Upper Body workout with Dumbbells (27:30 minutes)
CGX: Shoulder and Triceps Circuit (28 minutes; 34 minutes w/ optional warm up)
CGX: Pre-Exhaust Back & Biceps (28 minutes; 34 minutes w/ optional warm up)
CGX: Iron Program Day 17: Deadstop Chest & Triceps (31:30 minutes; 37:30 minutes w/ optional warm up)
CGX: Iron Program Day 10: Back & Biceps (32:30 minutes; 38:30 minutes w/ optional warm up)
CGX: Iron Program Day 30: Shoulders, Chest & Triceps (32:30 minutes; 38:30 minutes w/ optional warm up)
CGX: Iron Program Day 40: Solo Shoulders (32:30 minutes; 38:30 minutes w/ optional warm up)
CGX: Iron Program Day 2: Upper Body (33 minutes; 39 minutes w/ optional warm up)
CGX: Iron Program Day 35: Rows, Pulls & Curls: Back & Biceps (33 minutes; 39 minutes w/ optional warm up)
CGX: Iron Program Day 20: Bi & Unilateral Shoulders (33:30 minutes;39:30 minutes w/ optional warm up)
Iron Series 30 Min Shoulders & Triceps Workout – Dumbbells | 7 (34 minutes)
CGX: Iron Program Day 5: Shoulders & Triceps (34:30 minutes; 40:30 minutes w/ optional warm up)
CGX: Iron Program Day 27: Back & Alternating Bicep Curls (34:30 minutes; 40: 30 minutes w/ optional warm up)
Iron Series 30 Min Complete Upper Body Workout | 17 (34:45 minutes)
CGX: Iron Program Day 12: Chest, Shoulders & Triceps (35 minutes; 41 minutes w/ optional warm up)
CGX: Iron Program Day 15: Back & Rear Delts (35 minutes; 41 minutes w/ optional warm up)
CGX: Iron Program Day 25: It’s Arm Day! (35 minutes; 41 minutes w/ optional warm up)
Iron Series 30 Min Shoulder Workout – Compound & Isolation | 15 (35 minutes)
Iron Series 30 Min Upper Body Chest and Triceps Workout | 12 (35:30 minutes)
CGX: Iron Program Day 47: Upper Body (35:30 minutes; 41:30 minutes w/ optional warm up)
Iron Series 30 Min Upper Body Workout – Shoulders, Back, Chest | 2 (36 minutes)
CGX: Iron Program Day 7: Upper Body (36 minutes; 42 minutes w/ optional warm up)
CGX: Iron Program Day 37: Chest & Triceps (36 minutes; 42 minutes w/ optional warm up)
CGX: Iron Program Day 50: Shoulders & Triceps (36 minutes; 42 minutes w/ optional warm up)
CGX: Iron Program Day 22: Complete Upper Body (36:30 minutes; 42:30 minutes w/ optional warm up)
Giant Killer Upper Body Workout – Arms, Chest, Back, Shoulders | EPIC Heat – Day 32 (36:30 minutes)
Iron Series 30 Min Back & Biceps Workout – Rows, Curls | 10 (36:30 minutes)
Iron Series 30 Min Upper Body Chest and Back Workout | 22 (36:30 minutes)
CGX: Iron Program Day 42: Upper Body (37 minutes; 43 minutes w/ optional warm up)
Charged 30 Min Chest and Triceps Workout | EPIC Heat – Day 6 (37 minutes)
Iron Series 30 Min Superset Arms, Abs and Core Workout | 20 (37 minutes)
Iron Series 30 Min Superset Dumbbell Shoulder Workout | 25 (37 minutes)
Fuel Series 30 Min Posterior Chain Circuits Workout | Day 8 (37 minutes)
Fuel Series 30 Min Giant Upper Body Dumbbell Workout | Day 17 (37 minutes)
Tempo Back & Biceps Workout – Dumbbells | Tempo Week Day 3 (37:30 minutes)
Fuel Series 30 Min Upper Body Circuits & Cluster Sets Workout | Day 2 (37:30 minutes)
Iron Series 30 Min Upper Body Workout – Antagonist Sets | 27 (37:45 minutes)
CGX: Unleash Series Day 7: Upper Body (38 minutes; 42 minutes w/ optional warm up)
Iron Series 30 Min Arms and Abs Workout – Biceps, Triceps | 5 (38 minutes)
Framework 30 Min Back & Biceps Workout | EPIC Heat – Day 8 (38 minutes)
Unstoppable Upper Body Workout – Arms, Shoulders & Back | EPIC Heat – Day 46 (38 minutes)
CGX: Unleash Day 15: Chest, Shoulders & Triceps (38:30 minutes; 42:30 minutes w/ optional warm up)
Iron Series Finale 30 Min Arms, Abs and Core Workout | 30 (38:30 minutes)
Fuel Series 30 Min Upper Body Complex Workout | Day 7 (38:30 minutes)
Fuel Series 30 Min Posterior Chain Clusters Workout | Day 28 (38:30 minutes)
Tangible Triceps and Delts Workout / Strength | EPIC Heat – Day 16 (39 minutes)
Beastmode Back & Biceps – Intense Upper Body Workout | Day 6 (39 minutes)
CGX: Iron Program Day 32: Upper Body (39:30 minuted; 45:30 minutes w/ optional warm up)
CGX: Iron Program Day 45: Back & Core (39:30 minutes; 45:30 minutes w/ optional warm up)
Fuel Series 30 Min Cluster Sets Upper Body Workout | Day 22 (39:30 minutes)
High Calibre Hamstring, Back & Glutes | EPIC Heat – Day 26 (39:30 minutes)
Beastmode Shoulders and Arms – Intense Upper Body Workout | Day 2 (39:45 minutes)
CGX: Unleash Day 17: Upper Body (39:45 minutes; 43:45 minutes w/ optional warm up)
Fuel Series 30 Min Tempo – Shoulders, Chest & Triceps Workout | Day 27 (40 minutes)
Fuel Series 30 Min Antagonist Upper Body Workout | Day 12 (40:45 minutes)
CGX: Unleash Series Day 2: Upper Body (41 minutes; 45 minutes w/ optional warm up)
Beastmode Chest and Tricep Workout | Intense Upper Body | Day 8 (41 minutes)
CGX: Iron Pro Program Day 2: Shoulders, Chest & Triceps (41 minutes; 47 minutes w/ optional warm up)
CGX: Iron Pro Program Day 5: Back, Biceps & Abs (41:30 minutes; 47:30 w/ optional warm up)
CGX: Cluster Series Day 4: Back & Biceps (41:30 minutes; 45:30 minutes w/ optional warm up)
CGX: Unleash Day 10: Back, Rear Delts & Biceps (41:30 minutes; 45:30 minutes w/ optional warm up)
CGX: Iron Pro Program Day 7: Upper Body (42 minutes; 48 minutes w/ optional warm up)
CGX: Cluster Series Day 8: Shoulders (42 minutes; 46 minutes w/ optional warm up)
CGX: Unleash Day 20: Back & Biceps (42 minutes; 46 minutes w/ optional warm up)
Opposing Upper Body Workout / Dumbbells | EPIC Heat – Day 12 (42 minutes)
Unite Upper Body Workout – Supersets | EPIC Heat – Day 22 (42 minutes)
CGX: Unleash Day 22: Upper Body (42 minutes; 46 minutes w/ optional warm up)
CGX: Unleash Day 5: Shoulders & Triceps (42:30 minutes; 46:30 minutes w/ optional warm up)
CGX: Iron Pro Program Day 10: Chest, Shoulders & Triceps (42:30 minutes; 48:30 minutes w/ optional warm up)
CGX: Iron Pro Program Day 15: Shoulders & Triceps (42:30 minutes; 48:30 minutes w/ optional warm up)
CGX: Unleash Day 25: Shoulders (42:30 minutes; 46:30 minutes w/ optional warm up)
Day 8 of EPIC | Dumbbell Upper Body Workout (42:30 minutes)
CGX: Unleash Day 12: Upper Body (43 minutes; 47 minutes w/ optional warm up)
CGX: Unleash Day 27: Upper Body (43 minutes; 47 minutes w/ optional warm up)
CGX: Cluster Series Day 6: Upper Body (43 minutes; 47 minutes w/ optional warm up)
CGX: Iron Pro Program Day 12: Back, Biceps & Abs (43 minutes; 49 minutes w/ optional warm up)
CGX: Unleash Day 30: Shoulders & Arms (43:30 minutes; 47:30 minutes w/ optional warm up)
Calisthenics Upper Body & Core Workout – Bodyweight Only | Day Two (43:30 minutes)
CGX: Cluster Series Day 2: Chest, Triceps & Shoulders (43:30 minutes)
Surefire Shoulders Unilateral Workout – Dumbbell Delts | EPIC III Day 16 (43:30 minutes)
CGX: Intent Program Day 8: Take the Harder Route (Upper Body) (44 minutes; 48 minutes w/ optional warm up)
CGX: Intent Program Day 18: Arm Specific Included Upper Body (44 minutes; 48 minutes w/ optional warm up)
CGX: P.E. Program Day 34: “Deficit Push Ups… One of My Favorites” (44 minutes; 48 minutes w/ optional warm up)
EPIC Upper Body Workout – Powerful Push & Pull | EPIC III Day 2 (44:30 minutes)
CGX: P.E. Program Day 44: Some Body Language to Assist Biceps (44:30 minutes; 48:30 minutes w/ optional warm up)
Uplifted Upper Body Dumbbell Workout | EPIC Endgame Day 12 (45 minutes)
Effectual Upper Body Workout with Dumbbells | EPIC Endgame Day 42 (45 minutes)
CGX: Intent Program Day 10: Concentric Slowing Upper Body (45 minutes; 49 minutes w/ optional warm up)
CGX: Intent Program Day 14: Around the World in 2 Minutes (45 minutes; 49 minutes w/ optional warm up)
CGX: Intent Program Day 22: ‘Don’t Lose Out on Mechanical Tension on the way Down’ (45 minutes; 49 minutes w/ optional warm up)
CGX: Intent Program Day 28: Rear Delt Reps Upper Body (45 minutes; 49 minutes w/ optional warm up)
CGX: Intent Program Day 34: ‘Imagine a glass of water on back’ (Upper Body) (45 minutes; 49 minutes w/ optional warm up)
CGX: Intent Program Day 38: Pre-Exhaust Chest to Begin (45 minutes; 49 minutes w/ optional warm up)
CGX: P.E. Program Day 30: ‘Post Fatigue is Correct’ (Upper Body) (45 minutes; 49 minutes w/ optional warm up)
CGX: P.E. Program Day 38: Plenty of Pressing (45 minutes; 49 minutes w/ optional warm up)
CGX: P.E. Program Day 40: Insane Amount of Tension…Mission will be Accomplished (45 minutes; 49 minutes w/ optional warm up)
CGX: P.E. Program Day 48: Concentration Yes, But the Set Up Means Tension is Inevitable (45 minutes; 49 minutes w/ optional warm up)
CGX: P.E. Program Day 26: ‘The Pump will be pretty insane” (45:30 minutes; 49:30 minutes w/ optional warm up)
CGX: Intent Program Day 4: Rows & Flyes ‘The Stretch’ (45:30 minutes; 49:30 minutes w/ optional warm up)
CGX: Intent Program Day 16: Extra Attention to Side Delts (45:30 minutes; 49:30 minutes w/ optional warm up)
CGX: Intent Program Day 46: The Delts Getting the Most Attention (45:30 minutes; 49:30 minutes w/ optional warm up)
CGX: P.E. Program Day 42: Triceps Out of Action for the Rest of the Day (45:30 minutes; 49:30 minutes w/ optional warm up)
CGX: Intent Program Day 24: “It’s all in here” (Upper Body) (45:45 minutes; 49:45 minutes w/ optional warm up)
CGX: Intent Program Day 40: Beginning & Ending with Delts (45:45 minutes; 49:45 minutes w/ optional warm up)
CGX: P.E. Program Day 28: ‘Do you agree…the most intense upper of P.E. so far?’ (45:45 minutes; 49:45 minutes w/ optional warm up)
CGX: Intent Program Day 26: “Intentionally Making it Challenging” Upper Body (46 minutes; 50 minutes w/ optional warm up)
CGX: Intent Program Day 32: Splitting Up Arnold Press (Upper Body) (46 minutes; 5o minutes w/optional warm up)
Upper Body Workout with Dumbbells – Muscle Building | Circuit Series Day 2 (46 minutes)
Bigger Back and Bicep Workout – Unilateral Training | EPIC III Day 38 (46 minutes)
CGX: P.E. Program Day 12: ‘Momentum then Strict Partials then Full Range’ (46 minutes; 50:30 minutes w/ optional warm up)
CGX: P.E. Program Day 2: ‘Pushed to the Limit’ (46 minutes; 50 minutes w/ optional warm up)
CGX: P.E. Program Day 4: ‘Absolute Muscular Failure on Last Curl’ Upper Body (46 minutes; 50 minutes w/ optional warm up)
CGX: P.E. Program Day 6: ‘Pec, Delt & Tricep Pump Guaranteed’ (46 minutes; 50 minutes w/ optional warm up)
CGX: P.E. Program Day 8: ‘Biceps About to Burst’ Session (46 minutes; 50 minutes w/ optional warm up)
CGX: P.E. Program Day 18: Triceps…Zero in the Tank (46 minutes; 50 minutes w/ optional warm up)
CGX: P.E. Program Day 36: Transient Hypertrophy Definitely Occurring in the Finisher (46:30 minutes; 49:30 minutes w/ optional warm up)
CGX: P.E. Program Day 10: ‘Controlled Cheating to Finish’ (46:30 minutes; 50:30 minutes w/ optional warm up)
CGX: P.E. Program Day 14: ‘Dead Arms by the End’ (46:30 minutes; 50:30 minutes w/ optional minute warm up)
CGX: P.E. Program Day 16: ‘Fresh for Curls!’ (46:30 minutes; 50:30 minutes w/ optional warm up)
CGX: Intent Program Day 2: ‘Quality Over Quantity’ Upper Body (46:30 minutes; 50:30 minutes w/ optional warm up)
CGX: Kettlebell Upper Body (46:30 minutes; 50:30 minutes w/ optional warm up)
Bold Upper Body Workout with Dumbbells | EPIC Endgame Day 2 (46:30 minutes)
Disrupted Dumbbell Upper Body Workout | EPIC Endgame Day 32 (46:30 minutes)
Shoulders of Steel Dumbbell Shoulder Workout | EPIC Endgame Day 36 (46:30 minutes)
CGX: Intent Program Day 6: Longest Bicep Finisher (Upper Body) (47 minutes; 51 minutes w/ optional warm up)
CGX: P.E. Program Day 20: ‘Let’s Intentionally Move those Elbows’ (Upper Body) (47 minutes; 51 minutes w/ optional warm up)
CGX: P.E. Program Day 24: End as we began… Bicep Curls (47 minutes; 51 minutes w/ optional warm up)
CGX: P.E. Program Day 32: Weakening…But Finished Feeling Strong! (47 minutes; 51 minutes w/ optional warm up)
CGX: P.E. Program Day 46: Create Force from a Deadstop (47 minutes; 51 minutes w/ optional warm up)
CGX: P.E. Program Day 50: ‘There’s No Easy Way Out’ Robert Tepper (47 minutes; 51 minutes w/ optional warm up)
CGX: Intent Program Day 30: Preferentially the Arms (Upper Body) (47 minutes; 51 minutes w/ optional warm up)
Muscle Building Back and Biceps | EPIC III Day 26 (47 minutes)
Brawny Back and Biceps Workout + Abs & Core | EPIC Endgame Day 8 (47 minutes)
Structured Shoulder Workout with Dumbbells | EPIC Endgame Day 16 (47 minutes)
Bossed Back, Biceps and Abs Workout | EPIC Endgame Day 28 (47 minutes)
CGX: Intent Program Day 42: Mostly Arms but Stimulating the Rest (47 minutes; 51 minutes w/ optional warm up)
CGX: Intent Program Day 20: All About Lengthening Upper Body (47:30 minutes; 51:30 minutes w/ optional warm up)
CGX: Intent Program Day 44: First Single Arm Pressing of Intent (47:30 minutes; 51:30 minutes w/ optional warm up)
CGX: Intent Program Day 50: Finale/Upper Body (47:30 minutes; 51:30 minutes w/ optional warm up)
CGX: P.E. Program Day 22: To Lift the Arms for Cool Down… a Struggle! (47:30 minutes; 51:30 minutes w/ optional warm up)
CGX: Intent Program Day 12: Big Shoulder Pump Upper Body (48 minutes; 52 minutes w/ optional warm up)
CGX: Intent Program Day 36: 21s Within the Finisher (48 minutes; 52 minutes w/ optional warm up)
CGX: Intent Program Day 48: Change in ROM and Tempo (48 minutes; 52 minutes w/ optional warm up)
Build Back & Biceps Workout at Home / Dumbbells | EPIC II – Day 9 (48 minutes)
Day 16 of EPIC | 40 Min Dumbbell Back & Bicep Workout at Home (48 minutes)
CGX: K5 Series Season 1 | Day 2: Upper Body Workout with Abs Included (48 minutes; 52 minutes w/ optional warm up)
40 Minute Upper Body Workout – Arms, Shoulders, Chest, Back | Complex Series – Day 2 (48 minutes)
Push Then Pull Dumbbell Upper Body Workout | EPIC Endgame Day 22 (48 minutes)
Unbreakable Upper Body Workout – Shoulders, Chest & Triceps | EPIC Endgame Day 46 (48 minutes)
Day 36 of EPIC | Back Workout / Bicep Workout with Dumbbells (50 minutes)
Superset Full Body Workout with Dumbbells | EPIC Endgame Day 49 (50:45 minutes)
45 Min Upper Body Workout / Dumbbells & Bodyweight | EPIC II Day 3 (51:30 minutes)
It’s Row Time! 45 Min Back Workout with Dumbbells // Epic II, Day 23 (51:30 minutes)
The Pump Workout / Upper Body Complexes | EPIC 2 – Day 29 (52 minutes)
CGX: K5 Series Season 1 | Day 5: Upper Body Workout with Abs Included (52:30 minutes; 56:30 minutes w/ optional warm up)
Loaded Glute, Hamstring & Back Workout / Posterior Chain | Epic II Day 37 (54 minutes)
Dead Arms & Shoulders Workout / Upper Body | EPIC II – Day 39 (54 minutes)
Day 28 of EPIC | Glutes, Hamstrings & Back Workout [Posterior Chain] (54 minutes)
CGX: 1 Hour Chest, Shoulder & Triceps (58 minutes; 64 minutes w/ optional warm up)
CGX: Shoulders and Arms Straight Sets (60 minutes; 66 minutes w/ optional warm up)
CGX: 1 Hour Back & Abs (62 minutes; 68 minutes w/ optional warm up)
CGX: 5 Min Quad Finisher (8:30 minutes; 17:30 minutes w/ optional warm up)
CGX: Banded Bodyweight Glutes (9:30 minutes; 18:30 minutes w/ optional warm up)
CGX: Hamstring Roll Outs (10 minutes)
8 Minute Glute Workout at Home | Booty Band (11:30 minutes)
CGX: 10 Min Leg Circuit (12 minutes; 18 minutes w/ optional warm up)
CGX: Ankle Weight Workout (13:30 minutes; 19:30 w/ optional warm up)
CGX: Calf Workout (17 minutes)
15 Minute Lower Body Kettlebell Workout at Home (17:30 minutes)
10 Min Booty Workout at Home | Glute Activation | No Equipment (17:30 minutes; includes a 4 minute plank challenge)
CGXmas Day 11: Ankle Weights (18 minutes; 27 minutes w/ optional warm up)
15 Min Leg Workout with Dumbbells (18:30 minutes)
CGX: No Repeats Dumbbell Leg Workout (18:45 minutes; 28 minutes w/ optional warm up)
15 Min Compound Leg Workout with Dumbbells at Home (19 minutes)
CGX: Lengthen and Contract Hamstrings (19 minutes; 28 minutes w/ optional warm up)
CGX: Stability Ball Trisets (19 minutes; 28 minutes w/ optional warm up)
CGX: All Glutes Hip Thrusts (19 minutes; 28 minutes w/ optional warm up)
CGX: Bodyweight Glutes (19:30 minutes;28:30 minutes w/ optional warm up)
15 Minute Hardworking Hamstrings / RDL Dumbbell Workout (20 minutes)
15 Minute Targeted Glute Workout – Dumbbells (20:45 minutes)
15 Min Glute and Hamstrings Workout at Home with Dumbbells (21 minutes) (includes a 4 minute plank challenge)
CGX: Hamstring Workout (21:30 minutes; 30:30 minutes w/ optional warm up)
CGX: Squats & RDLs (22 minutes; 31 minutes w/ optional warm up)
CGX: Sumo Leg Day (22:30 minutes; 31:30 minutes w/ optional warm up)
CGXmas Day 3: Glutes on the Mat (22:30 minutes; 31:30 minutes w/ optional warm up)
CGXmas Day 15: Leg Day Complexes (22:30 minutes; 31:30 minutes w/ optional warm up)
CGXmas Day 6: Lower Body Circuits (22:45 minutes; 31:45 minutes w/ optional warm up)
CGX: Unilateral Lower Body (23:30 minutes; 32:30 minutes w/ optional warm up)
CGXmas Day 19: Supersetted Quads (24 minutes; 33 minutes w/ optional warm up)
20 Min Glutes & Hamstrings with Dumbbells | No Repeat (24:30 minutes)
CGXmas Day 8: Constantly Banded Glutes (24:45 minutes; 33:45 minutes w/ optional warm up)
20 Min Glute Workout | Grow Your Glutes at Home (25 minutes) (warm up included!)
20 Minute Glute Workout with Ankle Weights (Optional) | Knee Friendly (25 minutes)
20 Minute Bodyweight Leg Workout | Calisthenics Giant Sets (25 minutes)
20 Minute Dumbbell Lower Body Circuits Workout (25 minutes)
Lots of Lunges 20 Minute Leg Workout | Dumbbells + Bodyweight (25:30 minutes)
20 Min Dumbbell Leg Workout | Step Ups, Lunges, Squats (26 minutes)
20 Minute Dumbbell Leg Workout at Home – Squats, RDLs (26:30 minutes)
20 Min Intense Glute Workout at Home with Resistance Band (27 minutes)
20 Minute Glute Workout – Complexes | Hip Thrusts, RDLs & Sumos (27 minutes)
CGXmas Day 1: Glutes & Hamstrings (27 minutes; 36 minutes w/ optional warm up)
CGX: 25 Minute Leg Circuit (27:30 minutes; 36:30 minutes w/ optional warm up)
CGXmas Day 23: Lower Body (28 minutes; 37 minutes w/ optional warm up)
CGX: Lots of Lunges! (29 minutes; 38 minutes w/ optional warm up)
CGX: 25 Min All Lunges (30 minutes; 39 minutes w/ optional warm up)
30 Min Glute & Outer Thigh Workout at Home with Band (32:30 minutes)
CGX: Iron Program Day 3: Glutes! (33 minutes; 42 minutes w/ optional warm up)
CGX: Iron Program Day 36: Bridges & RDLs: Glutes & Hamstrings (33:45 minutes; 43:45 minutes w/ optional warm up)
CGX: Iron Program Day 16: Lower Body Including Calves (34:45 minutes; 43:45 minutes w/ optional warm up)
CGX: Iron Program Day 11: Leg Day (35 minutes; 44 minutes w/ optional warm up)
Kickass Kettlebell Series Day 1: Leg Workout (35:30 minutes)
CGX: Iron Program Day 1: Leg Day (35:30 minutes; 44:30 minutes w/ optional warm up)
CGX: Iron Program Day 48: The Quads! (35:45 minutes; 44:30 minutes w/ optional warm up)
CGX: Iron Program Day 13: Glutes & Abs (36 minutes; 47:30 minutes w/ optional warm up)
CGX: Iron Program Day 23: Glutes & Hamstrings (36 minutes; 45 minutes w/ optional warm up)
Iron Series 30 Min Glutes & Hamstrings Workout – Hip Thrusts / RDL | 8 (36 minutes)
CGX: Iron Program Day 41: Leg Day! (36:30 minutes; 45:30 minutes w/ optional warm up)
Iron Series 30 Min Quad Workout – Dumbbell Leg Day | 6 (36:30 minutes)
Iron Series 30 Min Hamstring Workout – Hip Extension & Flexion | 16 (36:45 minutes)
Fuel Series 30 Min Posterior Chain Circuits Workout | Day 8 (37 minutes)
CGX: Iron Program Day 6: Time for the Quads (37 minutes; 46 minutes w/ optional warm up)
CGX: Iron Program Day 8: Glutes & Hamstrings (37 minutes; 46 minutes w/ optional warm up)
CGX: Iron Program Day 26: Slow Eccentric Lower Body (37 minutes; 46 minutes w/ optional warm up)
CGX: Iron Program Day 31: Drop Set Leg Day (37:30 minutes; 46:30 minutes w/ optional warm up)
Uncomplicated Complexes Leg Day Workout | EPIC Heat – Day 1 (37:30 minutes)
Depleted Lower Body Workout / Leg Day | EPIC Heat – Day 3 (37:30 minutes)
Fuel Series 30 Min Quad Focused Leg Workout | Day 6 (37:30 minutes)
Fuel Series 30 Min Glutes & Hamstring Circuits Workout | Day 18 (37:30 minutes)
Girvanated Glutes Workout – Giant Sets, Hip Thrusts | EPIC Heat Day 41 (37:45 minutes)
CGX: Iron Program Day 33: Lots of Unilateral for Glutes (38 minutes; 47 minutes w/ optional warm up)
Fuel Series 30 Min Legs Cluster Sets Workout | Day 11 (38 minutes)
Fuel Series 30 Min Dumbbell Leg Day Complex Workout | Day 26 (38 minutes)
CGX: Iron Program Day 46: The Glutes & Hamstrings (38:30 minutes; 47:30 minutes w/ optional warm up)
Fuel Series 30 Min Dumbbell Leg Day Circuits Workout | Day 21 (38:30 minutes)
Fuel Series 30 Min Posterior Chain Clusters Workout | Day 28 (38:30 minutes)
Iron Series 30 Min Glute Workout – Dumbbell Lower Body | 3 (38:30 minutes)
Effective Leg Day Collective – Compound Leg Workout | EPIC Heat – Day 17 (38:45 minutes)
Iron Series 30 Min Dumbbell Leg Workout – Calves Included | 11 (39 minutes)
Iron Series 30 Min Superset Glutes and Hamstrings Workout | 23 (39 minutes)
Fuel Series 30 Min Giant Legs Day Workout – Dumbbells | Day 1 (39 minutes)
Fuel Series 30 Min Glute & Hamstring Complex Workout | Day 13 (39 minutes)
CGX: Iron Program Day 43: Glutes & Abs (39 minutes; 48 minutes w/ optional warm up)
CGX: Iron Program Day 21: It’s a Leg Day! (39:30 minutes; 48:30 minutes w/ optional warm up)
Awakened Glutes & Hamstrings Workout / Glute Band | EPIC Heat Day 11 (39:30 minutes)
High Calibre Hamstring, Back & Glutes | EPIC Heat – Day 26 (39:30 minutes)
Beastmode Leg Day – Intense Leg Workout with Dumbbells | Day 1 (39:45 minutes)
Flaming Legs – Leg Day Workout | EPIC Heat – Day 7 (40 minutes)
CGX: Unleash Series Day 26: Leg Day (40:30 minutes; 46:30 minutes w/ optional warm up)
Iron Series 30 Min Dumbbell Glute Workout – Supersets | 18 (40:30 minutes)
Iron Series 30 Min Leg Workout – Circuits & Step Ups | 26 (40:30 minutes)
Iron Series 30 Min Dumbbell Leg Day Workout – Step Ups | 21 (40:45 minutes)
Paradox Leg Day Workout – Compound Exercises | EPIC Heat – Day 23 (41 minutes)
CGX: Unleash Day 11: It’s Leg Day! (41 minutes; 47 minutes w/ optional warm up)
Iron Series 30 Min Leg Workout – Dumbbell Leg Day | 1 (41:45 minutes)
CGX: Cluster Series Day 7: Lower Body (41:45 minutes; 47:45 minutes w/ optional warm up)
CGX: Cluster Sets Day 5: Lower Body (42 minutes; 48 minutes w/ optional warm up)
Torched Lower Body Workout – Legs & Glutes | EPIC Heat – Day 31 (42 minutes)
Iron Series 30 Min Dumbbell Glute Workout – Iron Glutes | 28 (42 minutes)
CGX: Unleash Series Day 1: It’s Leg Day! (42 minutes; 48 minutes w/ optional warm up)
CGX: Iron Program Day 28: Glute Focused Circuit (42 minutes; 48 minutes w/ optional warm up)
CGX: Iron Pro Program Day 8: Quad Day (42:30 minutes; 49:45 minutes w/ optional warm up)
CGX: Unleash Series Day 6: Lower Body (42:30 minutes; 48:30 minutes w/ optional warm up)
Beastmode Lower body Workout – Legs, Quads, Hamstrings, Glutes | Day 7 (42:30 minutes)
40 Min Leg Workout with Dumbbells |Iron Pro Day 1 | 4M Special (47 minutes)
CGX: Unleash Day 16: Leg Day (43 minutes; 49 minutes w/ optional warm up)
Calisthenics Leg Workout – Body Weight Only Leg Day | Day One (43 minutes)
Fuel Series 30 Min Glutes & Hamstrings Tempo Workout | Day 23 (43 minutes)
CGX: Iron Pro Program Day 6: Glutes & Hamstrings (43 minutes; 5:30 minutes w/ optional warm up)
Fuel Series 30 Min Glutes & Hamstrings Supersets Workout | Day 3 (43:30 minutes)
CGX: Unleash Series Day 8: Glutes, Hamstrings & Abs (43:30 minutes; 49:30 minutes w/ optional warm up)
CGX: Iron Pro Program Day 13: Glutes & Hamstrings (44 minutes; 51:30 minutes w/ optional warm up)
CGX: 40 Minute Lower Body Workout (44 minutes; 50 minutes w/ optional warm up)
CGX: Cluster Series Day 1: Leg Day … Quad Focused (44 minutes; 50 minutes w/ optional warm up)
CGX: Cluster Series Day 3: Glutes & Hamstrings (44 minutes; 50 minutes w/ optional warm up)
CGX: 40 Min Unilateral Glutes and Hamstrings (44 minutes; 53 minutes w/ optional warm up)
CGX: Unleash Series Day 23: Glutes & Hamstrings (44 minutes; 50 minutes w/ optional warm up)
Beastmode Hamstrings and Glutes – Intense Lower Body Workout | Day 3 (45 minutes)
Firewalker Lower Body Workouts – Leg Day | EPIC Endgame Day 27 (45 minutes)
Next Level lower Body Workout with Dumbbells | EPIC Endgame Day 37 (45 minutes)
CGX: P.E. Program Day 35: No Denying… It’s all Quads!” (45 minutes; 51 minutes w/ optional warm up)
CGX: Iron Pro Program Day 3: Glutes & Hamstrings (45:30 minutes; 53 minutes w/ optional warm up)
CGX: Iron Pro Program Day 11: It’s Leg Day (45:30 minutes; 53 minutes w/ optional warm up)
CGX: Intent Program Day 17: 9 Sets of Hip Thrusts… Or is it? (45:30 minutes; 51:30 minutes w/ optional warm up)
CGX: Intent Program Day 21: RDLs, Hip Thrusts & Lots of Lunges (45:30 minutes; 51:30 minutes w/ optional warm up)
CGX: Intent Program Day Day 43: Squat, Bridge, RDL & Lunge (45:30 minutes; 51:30 minutes w/ optional warm up)
Notorious No Repeat Squat Workout – Leg Day | EPIC III Day 27 (45:30 minutes)
CGX: Cluster Series Day 9: Glutes & Hamstrings (45:30 minutes; 51:30 minutes w/ optional warm up)
CGX: Unleash Series Day 3: Glutes & Hamstrings (45:30 minutes; 51:30 minutes w/ optional warm up)
CGX: Kettlebell Lower Body (45:30 minutes; 51:30 minutes w/ optional warm up)
CGX: Unleash Day 18: Glutes (45:45 minutes; 51:45 minutes w/ optional warm up)
CGX: P.E. Program Day 5: ‘Ending as We Began… Bridges!’ (Lower body) (45:45 minutes; 51:45 minutes w/ optional warm up)
CGX: P.E. Program Day 7: ‘Partial Reps to Prime or Exhaust?’ (Lower Body) (45:45 minutes; 51:45 w/ optional warm up)
CGX: Unleash Day 13: Glutes & Hamstrings (46 minutes; 52 minutes w/ optional warm up)
CGX: Unleash Day 21: Leg Day (46 minutes; 52 minutes w/ optional warm up)
CGX: Intent Program Day 3: ‘Lengthened Emphasis’ (Lower Body) (46 minutes; 52 minutes w/ optional warm up)
EPIC Leg Day – Dumbbell Leg Workout | EPIC III Program Day 1 (46 minutes)
Proper Leg Day Workout with Dumbbells | EPIC Endgame Day 1 (46 minutes)
Hello Hamstrings & Glutes Dumbbell Workout | EPIC Endgame Day 13 (46 minutes)
Balanced Lower Body Workout – Dumbbells & Bodyweight | EPIC Endgame Day 17 (46 minutes)
CGX: P.E. Program Day 33: Some Iso & Plyo Sets (46 minutes; 52 minutes w/ optional warm up)
CGX: P.E. Program Day 47: The Lunges at the Beginning are a Good Warm Up for the Quads (46 minutes; 52 minutes w/ optional warm up)
CGX: Intent Program Day 47: Causing Wear & Tear to Our Glute Band (46 minutes; 52 minutes w/ optional warm up)
CGX: Intent Program Day 5: Quads & Glutes Circuit (46:30 minutes; 52:30 minutes w/ optional warm up)
CGX: Intent Program Day 23: Plenty of Glutes but Quad Finisher (46:30 minutes; 52:30 minutes w/ optional warm up)
CGX: Intent Program Day 37: Pausing in the Lengthened Position (46:30 minutes; 52:30 minutes w/ optional warm up)
CGX: P.E. Program Day 1: ‘It was those Bulgarians’ (46:30 minutes; 52:30 minutes w/ optional warm up)
EPIC Abs and Glutes – Dumbbell Workout, Hip Thrusts | EPIC III Day 3 (46:30 minutes)
Only the Glutes Workout with Dumbbells | EPIC Endgame Day 3 (46:30 minutes)
CGX: P.E. Program Day 39: Bodyweight Likely the More Challenging (46:45 minutes; 52:45 minutes w/ optional warm up)
CGX: Unleash Series Day 28: Glutes & Hamstrings (47 minutes; 53 minutes w/ optional warm up)
Lifted Lower Body Workout – Dumbbell Leg Day | EPIC Endgame Day 7 (47 minutes)
Gainful Glutes and Core Workout – Dumbbells | EPIC Endgame Day 23 (47 minutes)
CGX: P.E. Program Day 9: ‘Even One Bodyweight Thrust Was a Challenge’ (47 minutes; 53 minutes w/ optional warm up)
CGX: P.E. Program Day 11: ‘Sweat Inducing Knee Extension & Hip Flexion (47 minutes; 53 minutes w/ optional warm up)
CGX: P.E. Program Day 17: Glutes From All Angles (47 minutes; 53 minutes w/ optional warm up)
CGX: P.E. Program Day 25: Who Knew 1 Lateral Step Could Be so Difficult (47 minutes; 53 minutes w/ optional warm up)
CGX: P.E. Program Day 41: Mostly Unilateral Work (47 minutes; 53 minutes w/ optional warm up)
CGX: P.E. Program Day 45: The Bodyweight Version of Lunges Will Make You Deadstop Literally (47 minutes; 53 minutes w/ optional warm up)
CGX: P.E. Program Day 31: Bilateral then all Unilateral (Lower Body) (47:30 minutes; 53:30 minutes w/optional warm up)
CGX: P.E. Program Day 37: Curtsey’s for the Glutes (47:30 minutes; 53:30 minutes w/ optional warm up)
CGX: Intent Program Day 11: ‘ If you like step ups… you’ll love this one!’ (Lower Body) (47:30 minutes; 53:30 minutes w/ optional warm up)
CGX: Intent Program Day 35: Emphasized Lengthening of the Quads (47:30 minutes; 53:30 minutes w/ optional warm up)
Successive Circuits – Dumbbell Leg Workout | EPIC Endgame Day 31 (47:30 minutes)
Galvanized Glute Workout | EPIC Heat – Day 21 (47:30 minutes)
Calisthenics Glutes & Hamstrings Workout – Bodyweight Only | Day Three (47:30 minutes)
CGX: Intent Program Day 33: 75% Unilateral Lower Body (47:30 minutes; 53:30 minutes w/ optional warm up)
CGX: Intent Program Day 41: Tension to the Quads (47:30 minutes; 53:30 minutes w/ optional warm up)
CGX: Intent Program Day 25: “Not What You Lift… How You Lift” (Lower Body) (47:45 minutes; 53:45 minutes w/ optional warm up)
CGX: Intent Program Day 13: Zero Stretch Reflex Lower Body (48 minutes; 54 minutes w/ optional warm up)
CGX: P.E. Program Day 15: Squats, Lunges, Thrusts, RDL & Wall Sits (48 minutes; 54 minutes w/ optional warm up)
CGX: Intent Program Day 19: Deadstops, Unilateral and Abs Lower Body (48 minutes; 54 minutes w/ optional warm up)
CGX: Intent Program Day 27: Lunges & Bridges and Abductions Lower Body (48 minutes; 54 minutes w/ optional warm up)
Day 13 of EPIC | Hamstrings & Glute Workout – Dumbbells + Band (48 minutes)
Slow N’ Intense Hamstrings & Glutes | EPIC III Day 23 (48 minutes)
Calves Included Lower Body Workout – Legs | EPIC Endgame Day 11 (48 minutes)
Fused Glutes & Core Workout – Giant Circuits | EPIC Endgame Day 33 (48 minutes)
CGX: P.E. Program Day 27: Variety in Varying Planes (48 minutes; 54 minutes w/ optional warm up)
Growing Glutes and Hamstrings Workout | EPIC Endgame Day 43 (48:30 minutes)
CGX: P.E. Program Day 19: Quads, Glutes, then the Hamstrings… Jumping Optional (48:30 minutes; 54:30 minutes w/ optional warm up)
CGX: P.E. Program Day 43: Less About What We Do…More About How We Do It (48:45 minutes; 54:45 minutes w/ optional warm up)
CGX: Intent Program Day 1: ‘Seek Out the Challenge’ Lower Body (49 minutes; 55 minutes w/ optional warm up)
CGX: Intent Program Day 39: Heightened Glute Activation (49 minutes; 55 minutes w/ optional warm up)
CGX: Intent Program Day 49: Become Comfortable with a Pause (49 minutes; 55 minutes w/ optional warm up)
CGX: P.E. Program Day 3: ‘Starting with only Bodyweight Squats?’ (49 minutes; 55 minutes w/ optional warm up)
CGX: P.E. Program Day 21: Shortened Partials of Bridge… Fire! (49 minutes; 55 minutes w/ optional warm up)
1000 Rep Lower Body Challenge – Pure Endurance Day 1 (49 minutes)
CGX: Intent Program Day 9: Ballpoint 15-20 Rep Lower Body (49:30 minutes; 55:30 minutes w/ optional warm up)
CGX: Intent Program Day 31: Deadstops & Deadlifts Lower Body (49:30 minutes; 55:30 minutes w/ optional warm up)
CGX: P.E. Program Day 23: Squats, Lunges & Wall Sits… Its Quads! (49:30 minutes; 55:30 minutes w/ optional warm up)
CGX: P.E. Program Day 29: ‘A very enjoyable session & I am confident you will agree’ (49:30 minutes; 55:30 minutes w/ optional warm up)
CGX: P.E. Program Day 49: The Bodyweight Superset is Actually Quite Challenging (49:30 minutes; 55:30 minutes w/ optional warm up)
Glute Workout with Dumbbells – Glute Isolation | Circuit Series Day 3 (49:30 minutes)
Leg Day Workout with Dumbbells | Complex Series – Day 1 (49:30 minutes)
Demanding Glutes and Hamstrings Workout / Knee Friendly | EPIC III Day 13 (49:30 minutes) (no warm up)
Day 21 of Epic | Leg Workout at Home (50 minutes)
CGX: K5 Series Season 1 | Day 3: Quad Focused Workout with Abs Included (50 minutes; 56 minutes with optional warm up)
CGX: P.E. Program Day 13: ‘Bridge and Band to Build’ (50 minutes; 56 minutes w/ optional warm up)
CGX: Intent Program Day 7: Beginning with Bridges (50:30 minutes; 56:30 minutes w/ optional warm up)
CGX: Intent Program Day 15: Metabolite Inducing Bridgets to End (50:30 minutes; 56:30 minutes w/ optional warm up)
CGX: Intent Program Day 29: 4 Compound & 1 Isolation Lower Body (51 minutes; 57 minutes w/ optional warm up)
Unilateral Leg Day / 45 Min Lower Body Workout | EPIC II – Day 8 (51 minutes)
CGX: K5 Series Season 1 | Day 1: Glutes & Hamstrings with Abs Included (51 minutes; 57 minutes w/ optional warm up)
40 Minute Glute Workout – Dumbbell + Band | Complex Series Day 3 (52:30 minutes)
CGX: Intent Program Day 45: Bulgarian Lunges to Begin (53 minutes; 59 minutes w/ optional warm up)
Loaded Glute, Hamstring & Back Workout / Posterior Chain | Epic II Day 37 (54 minutes)
Hamstring & Glute Isolation Workout / Dumbbells | EPIC II – Day 12 (54 minutes)
Day 28 of EPIC | Glutes, Hamstrings & Back Workout [Posterior Chain] (54 minutes)
Squats for Glutes Workout // EPIC II Day 28 (54:30 minutes)
Legendary Leg Workout / No Frills Leg Day / EPIC II Day 48 (55:30 minutes)
CGX: 55 Min Glutes & Hamstrings (58:45 minutes; 64:45 minutes w/ optional warm up)
Dumbbell Leg Day Workout // Pyramid Sets // EPIC II Day 18 (60 minutes)
CGX: 1 Hour Lower Body (68:30 minutes; 77:30 minutes w/ optional warm up)
5 Minute Abs Workout at Home (6 minutes)
CGX: 10 Min Sit Up Abs (12:30 minutes)
CGX: 10 Min Core and Abs (12:45 minutes)
CGXmas Day 16: The Abs! (14 minutes; 26 minutes w/ optional warm up)
10 Min Booty Workout at Home | Glute Activation | No Equipment (17:30 minutes; includes a 4 minute plank challenge)
15 Min Bodyweight Back and Core Workout at Home | No Weights (19 minutes)
Chilled Cardio Workout | No Equipment, No Repeat, No Jumping (20:30 minutes)
20 Minute Bodyweight Leg Workout | Calisthenics Giant Sets (25 minutes)
Full Body Stretch and Strength Routine | 25 Minutes (26 minutes)
30 Min Full Body HIIT Workout | Tabata Style No Jumping & No Equipment (32:30 minutes)
30 Min Swift HIIT Workout / No Equipment / No Jumping | EPIC II – Day 21 (33 minutes)
30 Min Pumping Cardio Workout | Full Body – No Equipment (34 minutes)
30 Min Total Tabata Full Body HIIT Workout | EPIC Heat – Day 20 (34:30 minutes)
Sequenced HIIT Full Body Workout (with Low Impact Modifications) | EPIC Heat – Day 15 (36:30 minutes)
30 Min Cardio Workout at Home [Low Impact Steady State] LISS (37 minutes)
Calisthenics Full Body Workout – Bodyweight Complexes | Day Four (42 minutes)
Calisthenics Leg Workout – Body Weight Only Leg Day | Day One (43 minutes)
Calisthenics Upper Body & Core Workout – Bodyweight Only | Day Two (43:30 minutes)
Calisthenics Glutes & Hamstrings Workout – Bodyweight Only | Day Three (47:30 minutes)
Calm & Collected Calisthenics Full Body Workout | EPIC Endgame Day 39 (48 minutes)
45 Minute Unilateral Calisthenics Full Body Workout – Bodyweight (48 minutes)
1 Hour Strength & Stretch Workout at Home (60:30 minutes)
1 Hour Full Body Workout at Home | No Repeat and Low Impact (64:30 minutes)
1 Hour Low Impact Full Body Workout at Home | Bodyweight Only (65 minutes)
1 Hour Bodyweight Full Body Workout | Calisthenic Clusters (70 minutes)
CGX: Outdoor Kettlebell Cardio (13 minutes; 24:30 minutes w/ optional warm up)
15 Minute Lower Body Kettlebell Workout at Home (17:30 minutes)
15 Minute Full Body Kettlebell Workout at Home (17:30 minutes)
CGX: Kettlebell Complex Full Body (25:30 minutes; 37 minutes w/ optional warm up)
CGX: Kettlebell Full Body (33 minutes; 37:30 minutes w/ optional warm up)
30 Minute Full Body Kettlebell Workout | Supersets (34 minutes)
Kickass Kettlebell Series Day 1: Leg Workout (35:30 minutes)
Kickass Kettlebell Series Day 2: Complexes (37 minutes)
Kickass Kettlebell Series Day 3: Power Kettlebell Workout / Full Body (35:30 minutes)
Kickass Kettlebell Series Day 4: Kettlebell Cardio (36:30 minutes)
Kickass Kettlebell Series Day 5 (35 minutes)
CGX: Kettlebell Lower Body (45:30 minutes; 51:30 minutes w/ optional warm up)
CGX: Kettlebell Upper Body (46:30 minutes; 50:30 minutes w/ optional warm up)
45 Minute Full Body Kettlebell Workout at Home (48:30 minutes)
CGX: K5 Series Season 1 | Day 1: Glutes & Hamstrings with Abs Included (51 minutes; 57 minutes w/ optional warm up)
CGX: K5 Series Season 1 | Day 2: Upper Body Workout with Abs Included (48 minutes; 52 minutes w/ optional warm up)
CGX: K5 Series Season 1 | Day 3: Quad Focused Workout with Abs Included (50 minutes; 56 minutes with optional warm up)
K5 Series Season 1 | Day 5: Upper Body Workout with Abs Included (52:30 minutes; 56:30 minutes w/ optional warm up)
CGX: 1 Hour Kettlebell Full Body Workout (63 minutes; 74:30 minutes w/ optional warm up)
Dumbbell Ab Workout at Home | 8 Minutes Follow Along (8:30 minutes)
CGX: Rowing Workout (11 minutes; 22:30 minutes w/ optional warm up)
CGXmas Day 5: Stability Ball Ab Complexes (13 minutes; 24:30 w/ optional warm up)
12 Minute Dumbbell Deadbug Ab Workout at Home (13:30 minutes)
CGX: Dumbbell Abs Circuit (15:30 minutes)
Unwind 20 Minute Full Body Stretch Routine (24 minutes)
CGX: Hip Mobility (27 minutes)
CGX: Full Body Mobility Routine (28 minutes)
30 Min Constant Cardio Workout at Home – No Repeat / No Jumping / Low Impact (32 minutes)
Knockout HIIT Cardio Full Body Workout | EPIC Endgame Day Day 25 (33 minutes)
Programs:
Day 8 of EPIC | Dumbbell Upper Body Workout (42:30 minutes)
Day 13 of EPIC | Hamstrings & Glute Workout – Dumbbells + Band (48 minutes)
Day 16 of EPIC | 40 Min Dumbbell Back & Bicep Workout at Home (48 minutes)
Day 21 of Epic | Leg Workout at Home (50 minutes)
Day 28 of EPIC | Glutes, Hamstrings & Back Workout [Posterior Chain] (54 minutes)
Day 36 of EPIC | Back Workout / Bicep Workout with Dumbbells (50 minutes)
Day 40 of EPIC | 30 Min Burnnnnnn HIIT Workout with Dumbbells [No Jumping] (36 minutes)
45 Min Upper Body Workout / Dumbbells & Bodyweight | EPIC II Day 3 (51:30 minutes)
Unilateral Leg Day / 45 Min Lower Body Workout | EPIC II – Day 8 (51 minutes)
Build Back & Biceps Workout at Home / Dumbbells | EPIC II – Day 9 (48 minutes)
Hamstring & Glute Isolation Workout / Dumbbells | EPIC II – Day 12 (54 minutes)
Dumbbell Leg Day Workout // Pyramid Sets // EPIC II Day 18 (60 minutes)
30 Min Swift HIIT Workout / No Equipment / No Jumping | EPIC II – Day 21 (33 minutes)
It’s Row Time! 45 Min Back Workout with Dumbbells // Epic II, Day 23 (51:30 minutes)
30 Min Blazing Cardio HIIT Workout / Dumbbells | EPIC II – Day 26 (37 minutes)
Squats for Glutes Workout // EPIC II Day 28 (54:30 minutes)
The Pump Workout / Upper Body Complexes | EPIC 2 – Day 29 (52 minutes)
Squat and Press NO LESS Full Body Workout / EPIC II Day 34 (51:30 minutes)
Loaded Glute, Hamstring & Back Workout / Posterior Chain | Epic II Day 37 (54 minutes)
Dead Arms & Shoulders Workout / Upper Body | EPIC II – Day 39 (54 minutes)
Full Throttle Full Body Dumbbell Workout / Cardio | EPIC II – Day 40 (69:30 minutes)
FEARLESS Full Body Dumbbell Workout / Complex | EPIC II – Day 45 (65 minutes)
Legendary Leg Workout / No Frills Leg Day / EPIC II Day 48 (55:30 minutes)
Uncomplicated Complexes Leg Day Workout | EPIC Heat – Day 1 (37:30 minutes)
Depleted Lower Body Workout / Leg Day | Epic Heat – Day 3 (37:30 minutes)
Full Body Fuse Workout | EPIC Heat – Day 4 (39 minutes)
Charged 30 Min Chest and Triceps Workout | EPIC Heat – Day 6 (37 minutes)
Flaming Legs – Leg Day Workout | EPIC Heat – Day 7 (40 minutes)
Framework 30 Min Back & Biceps Workout | EPIC Heat – Day 8 (38 minutes)
Disciplined Dumbbell HIIT Workout / Full Body | EPIC Heat – Day 10 (33:30 minutes)
Awakened Glutes & Hamstrings Workout / Glute Band | EPIC Heat Day 11 (39:30 minutes)
Opposing Upper Body Workout / Dumbbells | EPIC Heat – Day 12 (42 minutes)
Unforgiving Full Body Workout with Dumbbells | EPIC Heat – Day 14 (38:30 minutes)
Sequenced HIIT Full Body Workout (with Low Impact Modifications) | EPIC Heat – Day 15 (36:30 minutes)
Tangible Triceps and Delts Workout / Strength | EPIC Heat – Day 16 (39 minutes)
Effective Leg Day Collective – Compound Leg Workout | EPIC Heat – Day 17 (38:45 minutes)
Forceful Full Body Workout – Triset Dropsets | EPIC Heat – Day 19 (42 minutes)
30 Min Total Tabata Full Body HIIT Workout | EPIC Heat – Day 20 (34:30 minutes)
Galvanized Glute Workout | EPIC Heat – Day 21 (47:30 minutes)
Unite Upper Body Workout – Supersets | EPIC Heat – Day 22 (42 minutes)
Paradox Leg Day Workout – Compound Exercises | EPIC Heat – Day 23 (41 minutes)
Beastmode Complex Full Body Workout | EPIC Heat – Day 24 (37:30 minutes)
High Calibre Hamstring, Back & Glutes | EPIC Heat – Day 26 (39:30 minutes)
Strength & Sweat Full Body Workout – Circuits | EPIC Heat – Day 29 (37:45 minutes)
High Powered HIIT – Superset Full Body Workout | EPIC Heat – Day 30 (35 minutes)
Torched Lower Body Workout – Legs & Glutes | EPIC Heat – Day 31 (42 minutes)
Giant Killer Upper Body Workout – Arms, Chest, Back, Shoulders | EPIC Heat – Day 32 (36:30 minutes)
Ferocious Full Body Workout – Pyramid Times Training | EPIC Heat – Day 34 (38:30 minutes)
Colossal Full Body Workout – Strength & Cardio | EPIC Heat – Day 39 (39 minutes)
Girvanated Glutes Workout – Giant Sets, Hip Thrusts | EPIC Heat Day 41 (37:45 minutes)
Dynamite Dumbbell HIIT Workout – Full Body | EPIC Heat – Day 45 (37 minutes)
Unstoppable Upper Body Workout – Arms, Shoulders & Back | EPIC Heat – Day 46 (38 minutes)
EPIC Leg Day – Dumbbell Leg Workout | EPIC III Program Day 1 (46 minutes)
EPIC Upper Body Workout – Powerful Push & Pull | EPIC III Day 2 (44:30 minutes)
EPIC Abs and Glutes – Dumbbell Workout, Hip Thrusts | EPIC III Day 3 (46:30 minutes)
Demanding Glutes and Hamstrings Workout / Knee Friendly | EPIC III Day 13 (49:30 minutes) (no warm up)
Surefire Shoulders Unilateral Workout – Dumbbell Delts | EPIC III Day 16 (43:30 minutes)
Slow N’ Intense Hamstrings & Glutes | EPIC III Day 23 (48 minutes)
Muscle Building Back and Biceps | EPIC III Day 26 (47 minutes)
Notorious No Repeat Squat Workout – Leg Day | EPIC III Day 27 (45:30 minutes)
Bigger Back and Bicep Workout – Unilateral Training | EPIC III Day 38 (46 minutes)
Proper Leg Day Workout with Dumbbells | EPIC Endgame Day 1 (46 minutes)
Bold Upper Body Workout with Dumbbells | EPIC Endgame Day 2 (46:30 minutes)
Only the Glutes Workout with Dumbbells | EPIC Endgame Day 3 (46:30 minutes)
Revolve Dumbbell Full Body Circuit Workout | EPIC Endgame Day 4 (47:30 minutes)
Lifted Lower Body Workout – Dumbbell Leg Day | EPIC Endgame Day 7 (47 minutes)
Brawny Back and Biceps Workout + Abs & Core | EPIC Endgame Day 8 (47 minutes)
Fluid Full Body Workout with Dumbbells | EPIC Endgame Day 9 (48:30 minutes)
Calves Included Lower Body Workout – Legs | EPIC Endgame Day 11 (48 minutes)
Uplifted Upper Body Dumbbell Workout | EPIC Endgame Day 12 (45 minutes)
Hello Hamstrings & Glutes Dumbbell Workout | EPIC Endgame Day 13 (46 minutes)
Full-On Full Body Dumbbell Workout | EPIC Endgame Day 14 (47:45 minutes)
Structured Shoulder Workout with Dumbbells | EPIC Endgame Day 16 (47 minutes)
Balanced Lower Body Workout – Dumbbells & Bodyweight | EPIC Endgame Day 17 (46 minutes)
Pre-Exhaust Dumbbell Full Body Workout | EPIC Endgame Day 19 (48 minutes)
Dominant Dumbbell Full Body HIIT | EPIC Endgame Day 20 (36 minutes)
Push Then Pull Dumbbell Upper Body Workout | EPIC Endgame Day 22 (48 minutes)
Gainful Glutes and Core Workout – Dumbbells | EPIC Endgame Day 23 (47 minutes)
Calculated Dumbbell Full Body Workout | EPIC Endgame Day 24 (49 minutes)
Knockout HIIT Cardio Full Body Workout | EPIC Endgame Day Day 25 (33 minutes)
Firewalker Lower Body Workouts – Leg Day | EPIC Endgame Day 27 (45 minutes)
Bossed Back, Biceps and Abs Workout | EPIC Endgame Day 28 (47 minutes)
Fortified Full Body Workout – Strength & Cardio | EPIC Endgame Day 29 (46 minutes)
Successive Circuits – Dumbbell Leg Workout | EPIC Endgame Day 31 (47:30 minutes)
Disrupted Dumbbell Upper Body Workout | EPIC Endgame Day 32 (46:30 minutes)
Fused Glutes & Core Workout – Giant Circuits | EPIC Endgame Day 33 (48 minutes)
Peaked Full Body Workout – Pyramid Training | EPIC Endgame Day 34 (49 minutes)
Shoulders of Steel Dumbbell Shoulder Workout | EPIC Endgame Day 36 (46:30 minutes)
Next Level lower Body Workout with Dumbbells | EPIC Endgame Day 37 (45 minutes)
Calm & Collected Calisthenics Full Body Workout | EPIC Endgame Day 39 (48 minutes)
Distinct Dumbbell HIIT Workout – Full Body | EPIC Endgame Day 40 (34 minutes)
Effectual Upper Body Workout with Dumbbells | EPIC Endgame Day 42 (45 minutes)
Growing Glutes and Hamstrings Workout | EPIC Endgame Day 43 (48:30 minutes)
The Flow Full Body Workout with Dumbbells | EPIC Endgame Day 44 (47 minutes)
Unbreakable Upper Body Workout – Shoulders, Chest & Triceps | EPIC Endgame Day 46 (48 minutes)
Superset Full Body Workout with Dumbbells | EPIC Endgame Day 49 (50:45 minutes)
The EPIC Endgame Finale – Strength and Cardio Workout | Day 50 (50 minutes)
Iron Series 30 Min Leg Workout – Dumbbell Leg Day | 1 (41:45 minutes)
Iron Series 30 Min Upper Body Workout – Shoulders, Back, Chest | 2 (36 minutes)
Iron Series 30 Min Glute Workout – Dumbbell Lower Body | 3 (38:30 minutes)
Iron Series 30 Min Full body Workout – Dumbbell Circuits | 4 (40:30 minutes)
Iron Series 30 Min Arms and Abs Workout – Biceps, Triceps | 5 (38 minutes)
Iron Series 30 Min Quad Workout – Dumbbell Leg Day | 6 (36:30 minutes)
Iron Series 30 Min Shoulders & Triceps Workout – Dumbbells | 7 (34 minutes)
Iron Series 30 Min Glutes & Hamstrings Workout – Hip Thrusts / RDL | 8 (36 minutes)
Iron Series 30 Min Full Body Dumbbell Cardio Workout | 9 (35:30 minutes)
Iron Series 30 Min Back & Biceps Workout – Rows, Curls | 10 (36:30 minutes)
Iron Series 30 Min Dumbbell Leg Workout – Calves Included | 11 (39 minutes)
Iron Series 30 Min Upper Body Chest and Triceps Workout | 12 (35:30 minutes)
Iron Series 30 Min Posterior Chain Workout – Glutes, Hamstrings, Back | 13 (38 minutes)
Iron Series 30 Min Unilateral Training Full Body Workout | 14 (37 minutes)
Iron Series 30 Min Shoulder Workout – Compound & Isolation | 15 (35 minutes)
Iron Series 30 Min Hamstring Workout – Hip Extension & Flexion | 16 (36:45 minutes)
Iron Series 30 Min Complete Upper Body Workout | 17 (34:45 minutes)
Iron Series 30 Min Dumbbell Glute Workout – Supersets | 18 (40:30 minutes)
Iron Series 30 Min Muscle Building Full Body Workout | 19 (36:45 minutes)
Iron Series 30 Min Superset Arms, Abs and Core Workout | 20 (37 minutes)
Iron Series 30 Min Dumbbell Leg Day Workout – Step Ups | 21 (40:45 minutes)
Iron Series 30 Min Upper Body Chest and Back Workout | 22 (36:30 minutes)
Iron Series 30 Min Superset Glutes and Hamstrings Workout | 23 (39 minutes)
Iron Series 30 Min Full Body Circuits Workout – Dumbbells | 24 (39:30 minutes)
Iron Series 30 Min Superset Dumbbell Shoulder Workout | 25 (37 minutes)
Iron Series 30 Min Leg Workout – Circuits & Step Ups | 26 (40:30 minutes)
Iron Series 30 Min Upper Body Workout – Antagonist Sets | 27 (37:45 minutes)
Iron Series 30 Min Dumbbell Glute Workout – Iron Glutes | 28 (42 minutes)
Iron Series 30 Min Final Full Body Workout – Hypertrophy | 29 (37 minutes)
Iron Series Finale 30 Min Arms, Abs and Core Workout | 30 (38:30 minutes)
Beastmode Leg Day – Intense Leg Workout with Dumbbells | Day 1 (39:45 minutes)
Beastmode Shoulders and Arms – Intense Upper Body Workout | Day 2 (39:45 minutes)
Beastmode Hamstrings and Glutes – Intense Lower Body Workout | Day 3 (45 minutes)
Beastmode Full Body Workout – Intense Strength Training | Day 4 (42 minutes)
Beastmode Back & Biceps – Intense Upper Body Workout | Day 6 (39 minutes)
Beastmode Lower body Workout – Legs, Quads, Hamstrings, Glutes | Day 7 (42:30 minutes)
Beastmode Chest and Tricep Workout | Intense Upper Body | Day 8 (41 minutes)
Beastmode Full Body – Strength & Sweat Dumbbell Cardio Workout | Day 9 (46:30 minutes)
Beastmode High intensity – Dumbbell HIIT Cardio Workout | Day 10 (34:45 minutes)
Fuel Series 30 Min Giant Legs Day Workout – Dumbbells | Day 1 (39 minutes)
Fuel Series 30 Min Upper Body Circuits & Cluster Sets Workout | Day 2 (37:30 minutes)
Fuel Series 30 Min Glutes & Hamstrings Supersets Workout | Day 3 (43:30 minutes)
Fuel Series 30 Min Full Body Workout – PHA Training | Day 4 (40:30 minutes)
Fuel Series 30 Min Dumbbell Cardio Workout – Giant Sets | Day 5 (38:30 minutes)
Fuel Series 30 Min Quad Focused Leg Workout | Day 6 (37:30 minutes)
Fuel Series 30 Min Upper Body Complex Workout | Day 7 (38:30 minutes)
Fuel Series 30 Min Posterior Chain Circuits Workout | Day 8 (37 minutes)
Fuel Series 30 Min Full-on Full Body Circuits Workout | Day 9 (37 minutes)
Fuel Series 30 Min Legs Cluster Sets Workout | Day 11 (38 minutes)
Fuel Series 30 Min Antagonist Upper Body Workout | Day 12 (40:45 minutes)
Fuel Series 30 Min Glute & Hamstring Complex Workout | Day 13 (39 minutes)
Fuel Series 30 Min Dumbbell Full Body Tempo Workout | Day 14 (40 minutes)
Fuel Series 30 Min Giant Upper Body Dumbbell Workout | Day 17 (37 minutes)
Fuel Series 30 Min Glutes & Hamstring Circuits Workout | Day 18 (37:30 minutes)
Fuel Series 30 Min Dumbbell Leg Day Circuits Workout | Day 21 (38:30 minutes)
Fuel Series 30 Min Cluster Sets Upper Body Workout | Day 22 (39:30 minutes)
Fuel Series 30 Min Glutes & Hamstrings Tempo Workout | Day 23 (43 minutes)
Fuel Series 30 Min Dumbbell Leg Day Complex Workout | Day 26 (38 minutes)
Fuel Series 30 Min Tempo – Shoulders, Chest & Triceps Workout | Day 27 (40 minutes)
Fuel Series 30 Min Posterior Chain Clusters Workout | Day 28 (38:30 minutes)
Fuel Series 30 Min No Repeat Full Body Workout | Day 29 (39:45 minutes)
Fuel Series Finale 30 Min No Repeat Dumbbell HIIT Workout | Day 30 (39 minutes)