Day 20 of EPIC | Dumbbell HIIT Workout


Timer will be on 40 seconds of work, 20 seconds rest! Ensure you earn your rest! I am using 6kg but if I was using even lighter, I would be still earning my rest as I would perform at a faster pace many of the movements but still ensure form is 👌🏼! It is up to you to push it and challenge yourself!! The following exercises are no repeat (however what we do on one side... must be done on the other!!) SQUAT WALK TO ARNOLD SQUAT TO PRESS SNATCH SNATCH (switch side) CLOSE SQUAT TO CURL TO PRESS LATERAL LUNGE TO PRESS LATERAL LUNGE TO PRESS (switch) SUMO HOLD TO CHEST PRESS REVERSE LUNGE TO HAMMER CURL LUNGE PUNCH (x2) TO KICK LUNGE PUNCH (x2) TO KICK (switch) 1 1/2 REP SQUATS ALT LUNGE TO LATERAL RAISE LUNGE TO BALANCE TO ROW LUNGE TO BALANCE TO ROW (switch) FULL RANGE SKIER KNEELING TO LUNGE (switch legs) PUSH UP TO CURL LUNGE HOLD TO RAINBOW LUNGE HOLD TO RAINBOW (switch leg) PUSH UP TO SQUAT FRONTAL RAISE HOVER ROW TO BRIDGE PRESS HOVER ROW TO BRIDGE PRESS (opp) TRICEP PRESS TO CRUNCH SKULL CRUSHER TO EXTENSION FLYES W/LEG EXTENSION HOLD TUCK TO HOLLOW PASS THROUGHS PLANK HOVER TO SIDE PLANK HOVER TO SIDE PLANK (switch side) CLOSE SQUAT TO HAMMER PRESS






 

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