This workout is all about the flow! Full body flows along with compound movements to not only build strength but test your co-ordination and control of the dumbbells… with the heart rate elevated at points throughout!
I find with this format, I am so focused on what is next that the workout feels shorter!
All you will need for this workout is your dumbbells and mat!
The dumbbells I am using for your reference are 10kg throughout!
The timer will be on for 40 seconds of work per exercise with 20 seconds rest for a majority of this workout!
There are 2 circuits and we complete each circuit for 3 rounds!
X3 ROUNDS
RDL
DEEP SQUATS
SHOULDER PRESS
ROW
COMPLEX: RDL – SQUAT – PRESS – ROW
X3 ROUNDS
1 1/2 REP SQUATS
SQUAT TO PRESS
RENEGADE ROW
PLANK TO DEADLIFT
PUSH UPS
MAKER
2 MINUTE COMPLEX:
FLOW COMPLEX – MAKER
FINISHER!
25x HIP LIFT TO LEG LOWER
25x TOE REACHES
25x HIP LIFT TO LEG LOWER
25x TOE REACHES
Full body is exactly this! The shoulders, chest, back, arms, entire lower body and a lot from the core in required!
I would suggest that if you like full body workouts that combine the aspect of single rep complexes with strength focused sets then your body and mind will love this!!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
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Completed 2/17/25.
Absolutely WILD. This workout was tough as nails. Happy to have finished – or I will be once I'm actually done
Just took a brief pause half way through the finisher to comment and recover
Finihser: 10-10-5-5-5-5-3-4-3 (all hip lift to leg lowers with 1x 7kg); 10-8-2-7-6-5-4-8
Everything is sweaty!
Thankks a mill, Caroline!
This was an absolute killer! I loved it!
Monday good morning guys exactly youtube the only way home
deviona brown
Couldn't finish! But proud I made it 25 minutes.
My first time here, as I can see the video was recorded some years ago.
I should’ve read the comments before doing the workout
was AMAIZINGGG! Now I don’t know with what energy I’ll go to work 
this is my first time commenting on a workout video and y'all!!!! I burned 425 calories with this workout! day 44 and I've noticed soo much change so thank you!!
Love love love
I did the first two rounds of the first circuit with 15 lb weights and thought "I think I should go heavier". So I grabbed my 20 lb weights for the rest of the workout and boy am I glad I did. I definitely felt it more with 20s than with the 15s. And I'm happy to say that I was actually able to shoulder press those 20s!!!!! I remember starting with Caroline almost 2 years ago and only shoulder pressing 5 lbs. Thanks Caroline for making me stronger!
finish it
Thank you. I have been consistently doing your workouts for 5 Months and I love the changes I see in my body. Getting stronger daily.
For some reasons you love me..OK.mets go
Day 44
28/09/24. Powerful routine
Checking it out in advance of tomorrows… Looks amazing… Cant wait. Thanks Caroline… Youve reakly helped me change my body at 46 years old….
Nice. I’m crying.
Gota be 1 of my favorite workouts from this program!!! Hard-core awesome!!
You are gorgeous and love the way you do each step…
OMG
this was so challenging for me. 
DONE 
A$$ fully beat by this one. Thanks Caroline!
4 years working with Caroline and she still manages to destroy me with an workout!
I can't, im about to die.
What! How tough was that..pulled through thankfully.
Oh boy, I said it before, I will say it again. Caroline's workouts are the best….my legs are gone completely.. wow. Best workouts on this channel…
Gave me sooo much nostalgia coming back to youtube and doing one of her old workouts. Caroline makes me smile so much, I have so much respect for her . Thankyou for getting me this far !
March 24, 2024. Day 44 done. Today I used 10 lbs dumbbells and did 50 reps.
Comment for my future self, I did both circuits with 20’s but the third set in each with 25’s wowzers! The 3rd complex back to 20’s though!
What a fun workout! It went by so fast but was so incredibly challenging and fun at the same time. Adding it to my favorites to come back to it again and again!
A masterpiece once again.
Awesome!!!
Wow! 2nd Circuit killed me! What fun!