Day 14 of EPIC | Full Body Workout at Home with Dumbbells

 

Day 14 in the EPIC Program and it’s a superset full body workout at home using dumbbells and our bodyweight for this session! We will be targeting the entire body; quads, hamstrings, glutes, shoulders, chest, back, arms and of course core! You will need a mat and a pair of dumbbells for this workout. For your reference I am using 2 x 10kg. The timer will be on for 45 seconds per exercise, supersetted immediately by an exercise that compliments it for 45 seconds to get ready for the next! We have 30 seconds rest before the next superset! TOE REACH TO HOLLOW REVERSE CRUNCH TO TOE TAP TOE REACH TO HOLLOW REVERSE CRUNCH TO TOE TAP RUSSIAN TWIST V SIT TUCK TO HOLLOW RUSSIAN TWIST V SIT TUCK TO HOLLOW DB LUNGE LUNGE HALF REPS (same leg) DB LUNGE (switch leg) LUNGE HALF REPS (same leg) DB CLOSE SQUATS SQUAT PULSES DB CLOSE SQUATS SQUAT PULSES DB ALT REAR LUNGE LUNGE PULSES DB ALT REAR LUNGE LUNGE PULSES DB CURTSEY LUNGE CURTSEY PULSES DB CURTSEY LUNGE CURTSEY PULSES DB LATERAL LUNGE LATERAL LUNGE TO LUNGE DB LATERAL LUNGE LATERAL LUNGE TO LUNGE ROMANIAN DEADLIFT STAGGERED DEADLIFT TO ROW ROMANIAN DEADLIFT STAGGERED DEADLIFT TO ROW SQUAT TO PRESS CURL TO PRESS SQUAT TO PRESS CURL TO PRESS FLYES PUSH UPS FLYES PUSH UPS TRICEP PRESS TRICEP PUSH UP TRICEP PRESS TRICEP PUSH UP SINGLE ARM PRESS FRONTAL RAISE SINGLE ARM PRESS FRONTAL RAISE SUPINE ROW PALM PARALLEL FLOOR CURL SUPINE ROW PALM PARALLEL FLOOR CURL MANMAKER RENEGADE TO SIDE PLANK MANMAKER RENEGADE TO SIDE PLANK