10 MIN BARBELL COMPLEX WORKOUT // with Dumbbell Alternative
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- Опубліковано 4 жов 2024
- Short and efficient full body dumbbell or barbell complex workout! 4 compound movements, allowing you to hit more muscles in a short period of time!
This full body workout can be performed with dumbbells or barbell!
The barbell I am using for this workout is 25kg (if I was using dumbbells, I would use 10kg x 2) however you can lift heavier or go even lighter depending on if you are wanting more cardio orientated or strength. But bear in mind, this will test your grip and forearm strength too!
If you are unsure about weight, I’d suggest the lighter option.
Simply follow along! The complex will be clearly shown on screen throughout.
Please ensure you warm up thoroughly before beginning, go at your own pace that is challenging for you and treat each movement individually within the complex. Please don’t rush into the next movement, smooth transition and full range of motion.
First complex 4 minutes, 4 reps per exercise!
SQUAT TO PRESS
ALT REAR LUNGES
BENT OVER ROW
ROMANIAN DEADLIFTS
Rest 30
Timer 30/15
SQUAT TO PRESS
ALT REAR LUNGES
BENT OVER ROW
ROMANIAN DEADLIFTS
Rest 45
Final complex 2 mins x 1 rep each!
SQUAT TO PRESS
ALT REAR LUNGES
BENT OVER ROW
ROMANIAN DEADLIFTS
This workout will test your endurance, mobility, co-ordination, overall strength and athleticism plus burn a lot of energy with the cardio!!
This is a perfect short workout to do even as a benchmark routine to come back to even once a month to see how you progress!
I hope you all enjoy this workout... short but intense!!
Cx
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▶ My NEW 10 Min Dumbbell Maker Workout: • 20 MIN SOLID ARMS & SH...
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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
I’d love more barbell workouts as I have one at home. This is perfect, thank you.
Yes!maybe a 5/6 day split with weight room equipment??
Fantastic!! 👊🏼👊🏼⭐️
Me too!!
Me too
Me as well, please,thank you .
Thank you so much for this short and powerful workout. As a perimenopausal woman, I do not want to work out hard for longer than 10 minutes. More, powerful 10 minute workouts please!!
I feel like this is effective for me rather than dying from finishing cardios. Complex yet enjoyable! Thank you for this ❤️
Squat to press has always been the most challenging for me, there’s a lot going on there and really gets my heart rate up. This workout was so great, even though it went quick, it felt like I worked out a lot longer. Love the way the sets are broken up differently. My body didn’t know what was going on!
I have had a barbell lying around for such a long time with no idea how to use it effectively. Thank you so much Caroline 🙏❤️. I can’t wait to smash this 🔥💪
Ditto !!! 👍🏻👍🏻
My mum bought mine for Xmas one year..good old mum
I love this! Sweated so much, can’t believe how just 10 minutes felt like such a strong workout. Would love more barbell videos
I work nights as a nurse in an Emergency Department, and while I am an athlete, so often its spent not working out but skiing, biking, etc. and I lose my pattern of lifting. I didn't lift all ski season, and found this work out and it was so quick and effective and a great check in on where I need to strengthen and stretch. And I am going into work feeling like I didn't just sleep all day. Thank you very much!
LOVED this workout. Only 10 minutes but I was sweating like crazy!!!
I can’t even get it past my elbows and I’m sweating like crazy 🤣
I appreciate how Caroline gives us so many options and opportunities to try new things! And I love that this is a complex - the complexes imo were the highlights of the epic program!
And I have a barbell but no plates - let’s see if it will work dangling backpacks with weights inside on both sides 😂
@@icareyouth1649 😆😆 yes this complex is simple... 4 exercises but definitely taxing!! ⭐️👊🏼👊🏼👊🏼💓
@@CarolineGirvan no joke! And the 20 min complexes only had 5 exercises each but it was I went from 😀 to 😅 to 🥵 to 😵 lol! I can’t wait to try this one today!
Remember in the beginning of EPIC she said her goal was to do 20 minute complexes towards the end of the program... and most of us nearly lost our minds? And then we all did them. So good! 💪🏼👊🏼
This was amazing. My family is currently isolating as my sister has Corona & I’ve been missing the gym so wanted to do something new. After round 1 I was already sweating like a pig (did this twice). I love the structure of the workout. Definitely going to use my barbell more now. Update: I went for round 3!
I'd love to see more barbell workouts. It's a good change.
Did this one right after day 8. Starting to look for 20 pound dumbbells now. Thats an advance from 5 and 8 pounds 3 months ago. Could not have done it without out you Caroline. Thank you for all you do for us. Very grateful.
I absolutely love working on the barbell, I have both a 4' and a 6'. They are a nice change from dumbbells and there's something so invigorating about throwing one around in complex movements like in this workout. I did Les Mills Body Pump for years and years with a 4' bar and thought I was hooked, then I branched out into the 6' bar and spent more time learning olympic style movements, powerlifting moves, and things like they do in crossfit and I fell even more in love. Take the time to learn proper form, but don't be afraid to try if you never have, it's so much fun and such an awesome full body workout!
True Godess at her best. Love all of your videos and works outs. I am personally a fitness trainer myself and being watching your videos and doing the exercises throughout the pandemic. Much love😘
Wow this is the best workout video I’ve seen in my life. Well done! AND A STRETCH SESH AT THE END!!!! You rock! Thank you so much 😊
Thanks for this! I’m getting back into fitness after losing my steam (went back to nursing school at 40, still have a year left). I just found your channel and am so excited! This was great!
first time i have seen someone giving instructions and actually doing it. i am new to this and seeing how it is done is a big help.
Jus finished this and felt so good I did it twice...another brilliant workout Caroline esp if your limited for time.. Thank you so much for all your support and dedication..stay safe. 🤗🙏❤
If I could like this a hundred times I would. Did this again today- only 2 rounds though (I got Dom’s for the first time in forever which is a pleasant surprise as I don’t get doms anymore). This works up a massive sweat which I adore and is super enjoyable. I love pushing my body! I wish you had more barbell workouts!
I just did this routine. Wow, very challenging. The last 2 minutes is killer but my body feel so good right now...especially since its over. HA! Am I the only person who mentally cussing on every move but pushing through to get it done? Asking yourself why did I do this to myself? Then later look in the mirror to see your progress; yeah thats why! I will add this to my rotation...try to increase weight from 55 lbs. Thanks for the challenge.
Je te remercie pour tout tes exercices. J’ai 63 ans et sa fait maintenant trois mois que je m’entraîne et cela me fait beaucoup de bien.
LOVE LOVE THIS. It's simple but challenging and leaves you satisified at the end. Thank you, Caroline!
She is amazing i love her workouts, she keeps me in shape
And there she is! No barbell for me, only ever used one in the gym for body pump classes!! A lot of your followers will no doubt love this Caroline, you are great the way you listen and oblige!!! Thank you once again gorgeous lady! 🌹
Excellent Geri! You can absolutely do this with dumbbells... infact I was about to do it with dumbbells but thought I’d show the option of a barbell too! The dumbbells I was going to use was 10kg each for your reference!💓
Revisiting the barbells again, and this one is perfect! Love the music and stretch at the end too. Thank you!!
Wow this is super exciting!!! Because of Caroline I have started working out with dumbbells!!! Now the next is barbell 😁 This girl is out of this world!! She has made me do the things I have never done in my whole life!!! And she still continues to make me go for more new adventures!!! Today I met my best friend after so long and she noticed the new changes in my body!!! I am so happy!! This has been possible because of you Caroline!!!Thank you so much for everything !!You are the best👊👊Lots of love😊❤
"Short and efficient"; definitelly!!! Thanks Caroline for another great workout. Unlike other online teachers, you NEVER disappoint us!
Followed this with the 10 minute Strong Abs and Core with dumbells. Brilliant! 🔥💪
This has inspired me to invest in a barbell!! Thanks so much Caroline for being a wonderful example of strength, health, wellness and overall beauty 💕
That was actually really great! I got an effective workout for practically my whole body in that short length of time. It’s totally doable at home when I’m not able to get to gym or have limited time to train. Thank you for this!💪🏿
I added this on as a finisher to epic day 9. What a way to finish off my workout!!! This may be only 10
Min, but it is intense! Thanks for this bonus workout!
Hi, I hope you're doing great!!
I've been doing your workouts from a week and today I just searched up for a barbell workout and I found this!! I'm a 17 y/o programming student & I had never tried such challenging+awesome barbell workout ever beforee, I'm completely exhausted after this energetic workout with a strong will that I'll continue it for 2 weeks!🔥💪
Thank you sooo muchhh for your workouts,❤️❤️ I guess I found a perfect channel , I'd love to share my fitness transformation with you ma'am!😀 Much thankful🙏🙏
Thank you Caroline for these short but wonderful workouts. I perform them first hour in the morning because I haven't got so much time with work these days. I hope not to lose all the progress of Epic with this! You're great 👌
Awesome Irene!! Great you make time as I know it can be easy to not and then time passes! Keep it up!⭐️👊🏼
@@CarolineGirvan thanks for your answers, you are really motivating people . I let you know that my mum's a new fan of yours, following her own pace but she's on fire!
Thank you for catering this workout to both barbell and dumbbell users. You are a sweetheart😘 Love your workout attire!
Hi Heather...yes really helpful as Caroline always is! I shall do it with dumbbells tomorrow! Have a great workout! Matthew
Loved it! Please don’t stop bringing shortest but bestest workouts. Thank you Caroline!
Every time I look at her, I think "Greek sculpture".
Saaaame and the fact she's 36? Educated and knows her craft?? Pushes and yet accommodates your level?? IMMACULATE!
I loooooooove her so much
She's beautiful, amazingly fit and super sweet!!
@@shreyosibanerjee4906 lol 36 is still young age
@@kasandraplamista6802 yeah, but look at your average 36 year old folk
She’s just incredibly fit
My fav workout 🙌great on a days when I don't have enough time to do anything else. Looking forward to another complex dumbell/barbell workout!
Caroline, I actually have 2 barbells and I love your complex workouts. More videos with barbells, PLEASE!
short, attainable and professional. loved it
Love it!!! It’s like body pump ! Please continue with this workouts! 🙏🏼🙏🏼🙏🏼
First time using a barbell. This was so great and doable! Thank you🥰
The best work out on UA-cam
Restarting barbell lifting after a long hiatus. Thanks for your video . It’s amazing
Just finished my gym barn conversion and have a barbell that i didn’t really know what techniques to use on.. THANK YOU for this video it was perfect!!! 😊 Ps plus the cool down exercises are great after.
I've been doing some of your other videos and when I searched "barbell workout" this one popped up at the top. I'm so glad you have this!
OH YES I just realized that I was strong enough to pick up my barbell earlier today... And she drops this!!! Thank you SO much Caroline!
Excellent Jiayi!! You’ll have fun!!⭐️👊🏼
I stumbled upon this channel by chance and the instructor is beautiful and that body be banging! I've been using her videos ever since and feeling better as well. Bless you for making this channel💛🙏
Hi Joy Welcome to the team. Caroline is very encouraging. She inspires us all. Everyone here is very friendly and positive group. We all come from different age groups. I’m 66 myself but there are tons of young ones. The new Epic 11 program is coming January 4th I believe. Epic 1 finished at the end of November. Many of us are just repeating Week 1- 4 which should bring us up to January. Lots on her channel. Enjoy.
This is great. I enjoyed this workout very much. Did it with dumbbells. Thanks a lot Caroline. Would love more like this.
Menopausal 52yr with Osteopenia. Working on improving my strength training. This work out was short, but powerful. It definitely kicked up my heart rate
I loved this workout. Definitely will do it again.
Needed a quick one today and happy to have found this one still available! Appreciated
Where have these workouts been all my life??? Great video and love the clear display of instruction! Thank you X
Thank you SO MUCH! I can’t find like any follow along dumbbell workout. Ty Ty Ty!! I’ll update my progress in 1, 2, 3 weeks
I love using my barbell! This looks awesome. I will add this on to tomorrow's full body Friday workout😀
I love all your workout videos! Your decor is simple, your instructions are clear and your music is uplifting but not overpowering. Not going back to a gym again!
I am so happy to have found this channel, love your workouts Caroline it really feels like I’ve worked out at the gym! You are great motivator and inspiration! I do have to say that I would love to see more barbell workouts ☺️🤗❤️
I used my husband's barbell and loved it! Would love to see this again! Thank you Caroline 😊
This is one of the quickest most efficient workout I have done. Thank you, you are the best!
This is amazing I actually have a barebell but never use it but now it's finally time to try something new
Fantastic Serena!! Go and have fun with that barbell!!⭐️👊🏼
Absolutely destroyed me by about minute 4!!
Fab to see how to use a barbell properly!
Massive thanks for your immense number of great workouts! 🤩
I just did this with a smith machine and oh my goodness!!! Amazing workout!!!
I am so bummed! I have an infected cat bite on my thumb, which has paused my working out. :(
I really hope I don't derail. Caroline, I continue to watch what you post to stay mentally on course for when I feel better. Thank you for your videos and positive energy!
Hope u get well soon
@@adwubigyimaya407 thank you!
This is right up my street. I used to love body pump at the gym.
Absolutely great workout. Short and sweet but quietly aggressive.
Please do more barbell workouts! I absolutely love your videos & do them everyday! 🙌🏽🤩💜
Just stumbled upon your video and it was EXACTLY what I was looking for. Thank you!!
Yay!!!!!. Finally!!!. I've been waiting for this type of videos from Caroline since before epic started..... All I've been doing with my barbell is deadlifts and squats usually after her vídeos 😅 thank you Caroline!!! 💪🤗🤗
All I had time for today but better than nothng and I gave it my all. Tried to really focus on the mind-muscle connection. Thanks Caroline!!!🧡💛💚💙💥😘
Thanks that was awesome did it this morning good workout
Dumbbells will be! Great!!! Gracias Caroline!!
Hi Lissett...yes I shall do with dumbbells too! Hope you enjoy the Workout! Matyhew
I LOVE barbell complexes. I can’t wait to do this. Thanks, Caroline.
Never thought I could do it. Thank you
Thanks for sharing, now at last after many months of not knowing what to do you have just enlighten me.
Please, please do more of the barbell workouts. The fact that this one is complexes makes me really happy! It's so much fun!
Love her, love barbells, and love complexes 😊
Thank you for the dumbells and barbells work out videos. I do both, alternately. ❤
I love this routine. A little hard for your wrist but super for the upper body strength. Using total 17 kg weight and can follow you. A super home workout when you don't have a pole
This was crazy ,I can't believe how much I felt my core ,great workout ty girl
Omg I have been waiting for someone to do barbell workout video. Thank you for doing it ❤️
Brilliant workout demo! Love how you've designed this 10-minute barbell complex, and providing a dumbbell alternative is a fantastic touch for those who might not have access to a barbell. The fluidity of the movements keeps the intensity high and really engages multiple muscle groups. Can't wait to give this a shot and challenge myself. Thanks for sharing such an effective and versatile workout idea!
Excellent!!! Ordering my bar, will use my kettle bells while awaiting shipment. Thank you Caroline! You are just tres cool!
3 months post Partum and this was my first time trying out my newly bought weights so I really appreciate the video!!! Was great definitely feeling my arms worked. I tried to make arrangements with my partner so that I can go back to the gym but it was impossible to keep it up consistently with the schedule so I got some weights and barbell for home and building a home gym. Can’t wait to discover you account more.
Thank you so much for these workouts Caroline! YOU ARE SO AMAZING and keeping us super motivated! Thank you for being a very good example of being someone fit and healthy both physically and mentally :) i really like these kind of workouts! and your complex workouts that are 40-50 minute that have circuts like this and also strength in between! and I would love more standing abs workouts with weights!
wow! this was amazing. thanks for sharing!
I must confess, this had me cursing. My hands were cramping up from the grips the last minute and a half. I did this after your 20 minute dumbbell HIIT. Nailed it!
I felt that burn! Really needed an at home barbell workout. More please!
Thank you for introducing me to complexes during EPIC. I really enjoy them! This looks great, short and sweet!! I don’t have a barbell, but will definitely try this with my dumbbells!
Hi Caroline...looks good! I don’t have a barbell...thanks for giving a dumbbell alternative! I’ll donit tomorrow and combine with some other of your older routines which I am working my way through! All of them brilliant! Thank you again...have a lovely evening! Matthew
Hi,Caroline! I used this as a finisher after a 30min pyramid strength workout and now I feel like a super hero!
(more sweaty of course...😅😅😅 )...
thank you! 🙏🙏🙏🙏
Just discovered your channel! This exactly what’s been missing in my life❤
This made me feel like a BADASS!
THANK YOU!
Thanks for this quick but intense workout!
yeahh!! Please bring us more barbell workouts! I really loved this one - so effective👍🏻💪🏻
I was sweating a lot! Thanks for sharing!
Finally got around to doing this! Fantastic! The moves all flow very well together.
Excellent! Great quick workout! I would love more barbell workouts. Thank you, Caroline!
Hi from South Africa. Thank you so much for creating this workout. I really enjoyed it and look forward to seeing more barbell workouts.
I don't have a barbell. But this was great because when I go to the gym I can use these workouts. Thank you!
Where you been all my life!! Thanks so much!!
done! short and sweet workout but sweating buckets! in just 10 mins! woooh! got to use finally use my barbell though I sometimes use it for RDLs. Wobbly. Have to work on the balance. Sometimes we have to shock our body, do something new to avoid plateaus! Thank you Caroline as always! Still 3 days to complete Epic 1 for me. :)
How exciting!! I treated myself to a small barbell a couple weeks ago and have been itching to use it!!
Fantastic Steph!! Enjoy!! Good workout to do with both dumbbells and barbell!👊🏼
I always see the barbells at the gym and have no clue what to do😅this is so helpful😊thank u Caroline!💙