We are going to have some ferocious fun!! A full body workout using complexes format and a pair of dumbbells! The back, shoulder sets, chest, quads, glutes, hamstrings and abs all targeted in this strength training workout!!
The dumbbells I am using throughout the workout are 10kg each! You will also need your mat and a yoga block/thick book/low stepper!
Each complex will be for 3 minutes each with 30 seconds rest inbetween!
BENT OVER ROW x15
DEEP PUSH UPS ON DUMBBELLS x10
REAR STEP LUNGE x10
STAGGERED RDL (same side) x10
REAR STEP LUNGE x10
STAGGERED RDL (same side) x10
DUMBBELL SPRAWL x10
HIGH SQUATS x10
PUSH PRESS x10
FRONTAL RAISE x15
HOLLOW HOLD ALTERNATE LEG RAISE x20
SIT UPS x20
ELEVATED STATIC LUNGE x15
STAGGERED SQUAT x15 (same side)
ELEVATED STATIC LUNGE x15
STAGGERED SQUAT x15 (same side)
SNATCH x10
WINDMILL x10 (dumbbell/water bottle same side)
SNATCH x10
WINDMILL x10 (dumbbell/water bottle same side)
MAKER x5
X1 DUMBBELL SQUAT TO PRESS x10
Finisher 1 minute!
SUITCASE SQUAT TO CLEAN TO PUSH PRESS!
I had SO MUCH fun during this workout! I was really looking forward to this workout and it didn’t disappoint!
I loved the row to push ups and the finisher! I know many of you also love the snatches but also the rear step lunges and staggered RDLs!
I hope you feel the energy today and smash it!!
Cx
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Dead, but in a good way.
@CarolineGirvan SUNDAY SPECTACULAR SESH!!!! tytytyty
Repeated 4th February 2025.
30.01.25
Thank you. Back after nearly 5 days. Feels great
Definitely did this in 2 workouts and I’ve been doing Caroline for over a year almost 2 years now! Could’ve been lack of sleep, cycle hormones, who knows. Regardless finished second half today and still got HR to 168 and burned “250” calories in 26 minutes!
32 procent
my weights are like milion kg 
but just 7.5 
Really strugling today.
Thanks alot
that was challenging!!
Lit lit
2nd time around, did much better than the 1st time…had to stop 1nc or 2nd to shake my hands…once I got warmed up I was in the zone…awesome routine..
thank you
Love it thanks
Let’s Go!!!
CG!!! 
That was on fire
lovin this today!!!!! tytytytyty! @CarolineGirvan xo!
Did this again august 2024!
@CarolineGirvan THIS IS OUTSTANDING thank you so much for EVERYTHING AND ALL YOU GIVE!!!
AWESOME!
Praised be The Lord Most High,The One and Only Father Who's in heaven…Done,one more day(sunday,11st August,preciselly).plus 20 km biking in these amazing winter day…And NO EXCUSES for work out huh???"Let's go"..Caroline, amazing trainner as always!!! Blessings from your brazilian follower…ALOHA!
Holly Molly! Working it with this one! Feeling so powerful
thanks CG 
This workout delivers all the awesome and all the parts worked. Thank you, Caroline
I can't be the only one who notices that the programs are all using the same workouts. There is no variety. Same old lunge and push ups on repeat.
Worked through a migraine to finish this one. All Glory to Jesus, Amen. 20/06/2024. Happy Anniversary Mum and Dad.
I'm really beginning to hate complexes lol.
Done!
My upper body was almost dead by the time we got to those makers! Great session!
Awesome. Loving your workouts. Thank you so much.