Full body workout targeting the major muscle groups using compound lifts and sets of 4 throughout! Back, shoulders, chest and lower body using dumbbells and bodyweight for a demanding strength training workout that requires determination and focus! For this full body workout, you will need a pair of dumbbells and your mat! Optional is a yoga block/ thick book / stepper for heel elevated squats and foot elevated lunges! The dumbbells I am using for your reference are 15kg each and 9kg each! If you have a variety of dumbbells, you can keep those nearby to go heavier or lighter as you work through the workout! The timer will be on for a majority of the workout for 40 seconds of work and 20 seconds rest! RENEGADE ROWS X4 HEEL ELEVATED SQUATS x4 CHEST PRESS x4 DEADSTOP LUNGES x4 SHOULDER PRESS x4 STATIC LUNGES X4 DEADSTOP PUSH UPS x4 REAR STEP LUNGE (dumbbell opposite side) X4 ARMS CROSSED SIT UPS x4 Finisher! 30/30/30/30 1/2 REP ELEVATED SQUATS! PUSH UP PULSES! 1/2 REP ELEVATED SQUATS! PUSH UP PULSES! What a way to finish!! My entire body worked so hard! Those Renegade Rows at the beginning require so much effort from your entire body to control the dumbbells… it set the tone for the rest of the workout! Congratulations in advance for smashing this one!! Let’s go!!!! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1 Here’s today’s optional add-on: https://youtu.be/5bgVXyP0IIM The Complete Beastmode Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPU7VPqNkXyhKX9x9Nmfq437 My FREE Workout Programs EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ EPIC Heat: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUcupe9O1IKpC_GhHuHW96r Join The Caroline Girvan Community ▶ Instagram: https://instagram.com/carolinegirvan ▶ Private Facebook Group: https://facebook.com/groups/carolinegirvan My Amazon Stores ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan ▶ Business Enquiries Email: info@carolinegirvan.com Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases