Full Body FUSE Workout | EPIC Heat - Day 4

This is Day 4 in EPIC Heat and it's Glutes, back and chest primarily but a full body as every muscle will be working!! Strength, high intensity, slower paced, bodyweight, isometrics... it’s all fused in this full body session!

For this workout, you will need a pair of dumbbells, your mat and a glute band (or band).

The dumbbells I am using for the chest press and bent over row are 15kg each. I am using 25kg dumbbell for my hip thrusts.

You can absolutely use a heavier kettlebell, barbell etc for the hip thrusts!!

The link for the band I use is linked below. It is high resistance and really do find it so effective; as you will see by my face during workout! Fabric bands are a really good option and the higher resistance the better! There are many great bands out there!

Optional is a chair/bench/raises surface ideally soft to protect back. You can alternatively perform bridges on the floor instead of the hip thrusts!

I am also using a towel just to make the dumbbell sitting on my hips that bit more comfortable.

The timer will be on for 40 seconds of work, straight into 20 seconds of work, followed by another 40 seconds of work.

NOTE: the 1st and 3rd exercise will be the same!!

1/2 rep squats
Squat jump
1/2 rep squats

Lateral walks
Squat jump
Lateral walks

Squat pulses
Jump
Squat pulses

Hip thrust
Hold
Hip thrust

Hip thrust
Hold
Hip thrust

Hip thrust
Hold
Hip thrust

Hip thrust (remove band)
Hold
Hip thrust

Uneven push up to single arm swing
X body mountain climbers
Uneven push up to single arm swing

All performed on same side:
Renegade row
Bent over row
Renegade row

All performed on opposite side:
Renegade row
Bent over row
Renegade row

Uneven push up to single arm swing
X body mountain climbers
Uneven push up to single arm swing

Chest press
Push ups
Chest press

Chest press
Push ups
Chest press

Uneven push up to single arm swing
X body mountain climbers
Uneven push up to single arm swing

Push up burpees
Plank to hover
Push up burpees

Finisher:

A combination of bodyweight exercises that will spike your heart rate and involve quick initiative!

20 seconds per exercise!

Hands to floor burpees
Mountain climbers
Plank to tuck
Push ups
Hot feet!

There will be a suggested add on however this is definitely not compulsory. If you make these 30 minutes super intense and focused on pushing it, these 30 minutes are enough!

A fun session to make you sweat, combined with some strength and glute specific... what’s not to love!?

Remember... push yourself like you know you can!!

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To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://carolinegirvan.com where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset!

Always ensure you warm up before any workout, here is my new EPIC Heat Warm Up Routine:    • 9 Min Full Body Warm Up Routine | Caroline...  

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Optional Add-on:    • 10 MIN MAKER WORKOUT | Intense Full Body w...  

My Other FREE Workout Programs

EPIC Beginner:    • Beginner EPIC Series  
EPIC I:    • EPIC I Program  
EPIC II:    • EPIC II Program  

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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