Day 19 of EPIC | Full Body Workout

1 hour full body dumbbell workout Day 19 let's do this!! There is a ‘dumbbell complex’ every 4th exercise that incorporates 4 main compound movements to target slot of muscles at the same time, they are as follows: HIGH SQUATS ROMANIAN DEADLIFT BENT OVER ROW SHOULDER PRESS You will need a mat, a wall for wall sits at the beginning and a pair of dumbbells. The dumbbells I am using are 10kg each for your reference. The timer will be on for 45 seconds of work, 15 seconds rest throughout. We complete each movement for 2 reps only and transition to the next as smoothly as possible. Once we complete each movement for 2 reps, we repeat until the timer is finished for the 45 seconds! A Complex is more commonly performed with a barbell however we can perform many of the same movements with a dumbbell! A complex has many benefits including increased strength, muscular endurance, co-ordination but also the benefits of cardio! Your grip and forearm strength is improved also!

Ensure you move at a pace that suits you and the weights you are using. COMPLEX WALL SIT (dumbbells) WALL SIT (single leg) WALL SIT (single leg) COMPLEX SUMO SQUAT SUMO SQUAT (x 1 dumbbell) SUMO HALF REP COMPLEX DUMBBELL SWING SWING TO SQUAT SQUAT TO PRESS COMPLEX FWD LEAN 1/2 REP LUNGE FWD LEAN 1/2 REP LUNGE ALT FWD LEAN LUNGE COMPLEX CLOSE SQUATS SUITCASE SQUATS 1/2 REP CLOSE SQUATS COMPLEX PRESS SQUAT SQUAT TO PRESS (Individual movements) COMPLEX UPRIGHT ROW ROMANIAN DEADLIFT COMBO COMPLEX SINGLE ARM PRESS (switch half way) FRONTAL RAISE PIKE PUSH UPS COMPLEX HOVER SINGLE ARM RENEGADE HOVER SINGLE ARM RENEGADE RENEGADE ROWS COMPLEX DECLINE PRESS D' STOP PRESS PUSH UPS COMPLEX KNEELING HAMMER CURL TO PRESS KNEELING HAMMER CURL TO PRESS KNEELING TO LOW SQUAT COMPLEX DIAMOND PRESS LYING OVERHEAD TRICEP EXTENSION TRICEP PUSH UP HOLD approx 5 sec COMPLEX PLANK LEANING KNEE TUCK TO HIP OPEN PLANK LEANING KNEE TUCK TO HIP OPEN PLANK UP & DOWN COMPLEX HOLLOW TO RUSSIAN TWIST TOE REACH TO HOLLOW SIT UP TO PRESS COMPLEX 3 POINT CRUNCH CROSS ARM CRUNCH

COMPLEX (x 1 dumbbell)