Day 9 of EPIC | Full Body Workout with Dumbbells

 40 seconds of work with 20 seconds to get ready for the next!

The dumbbells I am using for your reference are 20lb x 2. You will also need a mat and a stable chair for Bulgarian lunges, bodyweight dips and decline push ups! It is handy also to have a wall or something steady nearby to help stabilise you during certain exercises such as pistol squats, particularly as these are towards the end and even if you can do this movement normally, they will be a lot more difficult after so many lower body exercises! Throughout I will alternate between using 2 dumbbells, 1 dumbbell and bodyweight so depending on the weight you have at home, you can use 2 dumbbells if I’m using 1 dumbbell or drop to 1 dumbbell when you need to for example. Don’t worry about losing balance during certain movements.. I do sometimes and just take a second to reset and try again! SNATCH SNATCH DECLINE PUSH UP WALK OUT TO PIKE PUSH UP DIPS PLANK SIDE TO PUSH UP SINGLE ARM PRESS SINGLE ARM PRESS RENEGADE ROW TO PUSH UP UNEVEN PUSH UP BENT OVER ROW (slow eccentric) HAMMER CURLS TRICEP PUSH UP (hold 5 secs) LATERAL ALT RAISES LEG LOWER HOLD LEG LOWERS SIDE PLANK TO SINGLE LEG HOVER SIDE PLANK TO SINGLE LEG HOVER FULL TOE REACH TO HOLLOW REVERSE CRUNCH SLOW HIP RAISE TABLE TOP CRUNCH SWEEP CRUNCH PULSES DB SQUAT WALK (fwd & back) SUITCASE SQUATS SQUATS W/ x 2 PULSES ROMANIAN DEADLIFT DEAD STOP LUNGE DEAD STOP LUNGE (opposite side) KNEELING SQUAT TO LUNGE DB LATERAL SQUAT WALK SINGLE ARM DB LUNGE SINGLE ARM DB LUNGE DB BULGARIAN LUNGES DB BULGARIAN LUNGES SQUAT HOLD SQUAT TO PRESS SINGLE LEG BRIDGE CHAIR SINGLE LEG BRIDGE CHAIR X OVER DIAGONAL PULSE X OVER DIAGONAL PULSE STANDING LEG RAISE STANDING LEG RAISE (opposite side) DB CURTSEY TO FOOT TAP DB CURTSEY TO FOOT TAP QUAD EXTENSION TO CURL QUAD EXTENSION TO CURL X OVER SQUAT X OVER SQUAT LUNGE PIVOT 45° FWD LUNGES HAMSTRING MARCH HAMSTRING UP & DOWN GLUTE BRIDGE HOLD GLUTE BRIDGE ON TOES PISTOL PISTOL LUNGE, LUNGE, PUSH UP