FLUID Full Body Workout with Dumbbells | EPIC Endgame Day 9




 


The timer will be on throughout for 40 seconds of work, 20 seconds rest! The staple is a complex involving only X1 rep per exercise for 40 seconds and the complex will appear a total of 8 times throughout the workout! For this full body workout, you will need a pair of dumbbells, your mat, a chair for Bulgarian lunges and optional is a yoga block for heel elevated squats! The dumbbells I am using for your reference are 10kg each! HEEL ELEVATED SQUATS 1 1/2 REP ELEVATED SQUATS 1/2 REP ELEVATED SQUATS (X1 dumbbell) STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each SHOULDER PRESS PUSH PRESS PIKE PUSH UP STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each BULGARIAN LUNGE SWITCH SIDE! QUAD FOCUS BULGARIAN LUNGE (switch) SWITCH SIDE! STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each BENT OVER ROW HOVER ALTERNATING RENEGADE ROW RENEGADE ROW STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each RDL 1 1/2 REPS RDL 1/2 REP RDL STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each DIAMOND PRESS PUSH UPS PALMS FACING CHEST PRESS STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each LUNGE (one side) SWITCH SIDE! FORWARD LEAN LUNGE (switch side) SWITCH SIDE! STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each ROTATION CURL TO ARNOLD PRESS SWITCH SIDE! HAMMER CURL TO HAMMER PRESS SWITCH SIDE! STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each FINISHER: 100 x ABS! 25x DUMBBELL TOE REACH TO LOWER 25x TOE REACHES 25x LEG LOWERS 25x STRAIGHT LEG REVERSE CRUNCH






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