Resistance training to promote muscle building in every major muscle group with some cardio to increase that heart rate! And finishing 100 x reps bodyweight exercise incorporating the entire body, particularly the core, legs and shoulders!
The timer will be on for 45 seconds of work, 15 seconds rest throughout!
All you will need is a pair of dumbbells and your mat! I also use a yoga block to elevate heels in squats and during some push ups but it isn’t necessary!
The dumbbells I am using for your reference are 9 kg each throughout!
STAPLE:
RDL TO HIGH SQUAT
HIGH SQUAT W/BRIEF PAUSE AT BOTTOM
HIGH SQUATS
SHOULDER PRESS
PUSH PRESS
STAPLE:
RDL TO HIGH SQUAT
SQUAT TO LUNGE (alt lunge each rep)
ALTERNATING REAR LUNGE
BENT OVER ROW
ALTERNATING ROW
STAPLE:
RDL TO HIGH SQUAT
HEEL ELEVATED SQUAT W/ BRIEF PAUSE
HEEL ELEVATED SQUAT
UNEVEN TO STANDARD PUSH UP
SWITCH SIDE!
STAPLE:
RDL TO HIGH SQUAT
LUNGE TO SQUAT X1 DUMBBELL
SWITCH SIDE!
FULL RANGE FRONTAL RAISE
PARTIALS
STAPLE:
RDL TO HIGH SQUAT
STAGGERED RDL TO SQUAT
SWITCH SIDE!
RENEGADE ROW
RENEGADE ROW TO PUSH UP
STAPLE:
RDL TO HIGH SQUAT
REAR LUNGE TO BALANCE RDL
SWITCH SIDE!
SIDE PLANK TO UNEVEN PUSH UP
SWITCH SIDE!
STAPLE:
RDL TO HIGH SQUAT
SQUAT TO PRESS
1/2 REP ELEVATED SQUAT
BEAR CRAWL
BEAR SHOULDER TAPS
STAPLE:
RDL TO HIGH SQUAT
FINISHER!
100 x BODYWEIGHT!
50 x HOVER TO DOWN DOG
50 x PLANK TO DOWN DOG
This finisher was definitely more challenging than it looks on paper!
During the hovering, think about bring knees to ‘just’ above the floor… so as close to the floor as possible! Aim for neck to move inline with spine as you lift & lower! You will be in this hover position not only in the finisher, but during bear crawls!
This workout left me aware that I have definitely worked hard, my muscles were tired and I felt amazing!!
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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
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Eeeep, that was hard to get through today!
Loveee
Completed 1/31/25. Favorite so far of this series.
This might be my first endgame workout that i did. The finishers took a toll in my triceps and of course wrist. Doesn't look hard on paper but is super challenging. Great one
One in a handful of the MANY CG videos I’ve done where I had to pause for a longer break, I’m glad from the comments that it’s not just me that thought this one was tough!
Going through the movement got smoother and smoother with each staple. I really enjoyed today, thank you! Also, Merry Christmas to you and your family
WTH did I sign up for
ouch such an amazing killer burn. I’ve never done so many squats!! Used 20lbs too whew I’m so cooked. Serving up glutes for sure. Make sure to do a good stretch & warm up before this. Don’t just dive in or you will regret it. This was my first workout with this channel. My goodness but I did it with a few pauses & water wiping sweat the whole way with lots of self coaching lol.
I appreciate the clear instructions and how you emphasize form over speed. It really helps in avoiding injuries while working out.
This workouot felt wicked hard at times – the rests were very short and I didn't eat properly last night so I really felt it this morning. Proud to have finished it. I'd rate today's effort 8.2/10. I used the 9kg up until the fourth staple set; my left knee was giving me trouble so I did switch the 7th staple to an RDL into a row to rest it a bit; I only used the 7kg for the staples and the squat to Arnold.
Finisher: 35 – 15; 20 – 30
This was cool.
Thanks, Caroline!
This was a great workout but I was not in the mood for it today. My body just wasn't having it. I almost quit 3/4 of the way through, but I didn't. Proud of myself. Proud of all of us
You priming our quads and shoulders before the finisher was brutal. Thank you Caroline!
Another day another workout. Stronger 1 day at a time.
Oh god. This was…. Oh god!!! Tough!
Oh woman. I improved so much with you. THX So much 
Τraining with Caroline is the way to a Healthy mind and body
Again 2/7/24
Repeated 01- Oct-24
08/09/24. Excellent routine, I sweated a lot, challenge overcome, thank you Caro for sharing and being such an extraordinary couch.
That was really hard, but awesome
Day 29
El mejor entreno, poco descanso, me duele todo!!!
28/8/24
Holy schweddy balls! THIS is what keeps me coming back to her YouTube workouts – these deliciously hard full body days!! I really miss the cardio and sweat on the app, but the app has def made me stronger! 25lbs throughout and 20lbs on the staple.
Everyday I force myself to do this after my 12 hour shifts and it’s always worth it even though I don’t want to. Thank you Caroline!!!
Ahh I did this workout and I feel so amazing ! I used heavier weights and I felt like I was dying at like 30% through but I pushed through it and I’m so proud of for myself. This workout was so fun thank you Caroline
Done
thanks CAROLINE 
I started not wanting to workout. Having no 9kg I thought, "why not try 10kg and see if I can get half way!"
I made it to the END! 
So much stronger from one year ago!
with all the yoga i have been doing, this is the only finisher that i completed before Caroline
got to actually watch her last few reps, and she really worked hard for those abs 
good job Barbie 
Tough, tough but happy to be done! Thanks Caroline
太喜欢这个全身训练了！
Awesome. Thank-you xo
A simple example of how even 9kg can destroy your full body in 40 minutes
Feb 26, 2024. Day 29 done. Today I used 8 lbs dumbbells
. I did 60 reps 