Day 34 of EPIC | 1 Hour FULL BODY WORKOUT



The timer will be on for 40 seconds of work and 20 seconds rest throughout! We finish with a burn out of DB lunges for 40 seconds, straight into 20 seconds bodyweight only... and repeat on opposite side!  

PISTOL SQUAT TO CHAIR
PISTOL SQUAT TO CHAIR
PISTOL SQUAT ALTERNATING 
ALT REAR LUNGES
BULGARIAN TO 1 LEG PUSH UP
BULGARIAN TO 1 LEG PUSH UP (switch)
BULGARIAN LUNGE DB 
BULGARIAN LUNGE DB (switch)
STEP UP SLOW DB
STEP UP SLOW DB (switch)
BULGARIAN TO 1 LEG PUSH UP
BULGARIAN TO 1 LEG PUSH UP (switch)
PIKE WALK OUT TO PUSH UP
SHOULDER TAPS
SINGLE ARM PRESS
SINGLE ARM PRESS (switch)
BULGARIAN TO 1 LEG PUSH UP
BULGARIAN TO 1 LEG PUSH UP (switch)
DB x2 PRESS
SQUAT
CLEAN TO SQUAT
SQUAT TO PRESS
BULGARIAN TO 1 LEG PUSH UP
BULGARIAN TO 1 LEG PUSH UP (switch)
DIPS (hands side of chair or wide)
OVERHEAD TRICEP EXTENSION 
DIPS NARROW
TRICEP PUSH UPS
BULGARIAN TO 1 LEG PUSH UP
BULGARIAN TO 1 LEG PUSH UP (switch)
BULGARIAN TO CURL TO PRESS
BULGARIAN TO CURL TO PRESS (switch)
STEP UP CROSS ARM TO TOES
STEP UP CROSS ARM TO TOES (switch)
BULGARIAN TO 1 LEG PUSH UP
BULGARIAN TO 1 LEG PUSH UP (switch)
DECLINE PUSH UPS
PLANK LADDER TO CHAIR
DEEP PUSH UPS ON DUMBBELLS 
CHEST PRESS
BULGARIAN TO 1 LEG PUSH UP
BULGARIAN TO 1 LEG PUSH UP (switch)
BULGARIAN LUNGES 
BULGARIAN LUNGES (switch) 
BULGARIAN TO 1 LEG PUSH UP
BULGARIAN TO 1 LEG PUSH UP (switch)
SIDE PLANK (LOWER LEG HANG)
SIDE PLANK (LOWER LEG HANG) switch
RENEGADE ROWS
BENT OVER ROWS
BULGARIAN TO 1 LEG PUSH UP
BULGARIAN TO 1 LEG PUSH UP (switch)
TUCK TO HOLLOW
BUTTERFLY CRUNCH 
TRICEP PRESS
DIAMOND PRESS

Finisher:
DB LUNGE 40 seconds to BW LUNGE 20 seconds 
Repeat opp side (no rest)






 

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