Day 24 of EPIC | Full Body Dumbbell Workout


The weights I am using are 10kg / 22lbs each. You will also need a mat! Many of these supersets will begin with 2 dumbbells then drop to 1 for the other exercise. The timer will be on for 45 seconds of work, then into 45 seconds of a complimentary exercise followed by 30 seconds rest. This is a no jumping workout and a no repeat workout so lots of fun!! HEEL ELEVATED SQUAT (x2 DB) 1 1/2 HEEL ELEVATED SQUAT (x1 DB) PLIÉ SQUATS (x2 DB) PLIÉ SQUATS TO TOES (x1 DB) REAR STEP LUNGE (x2 DB) STATIC LUNGE (x1 DB) same leg REAR STEP LUNGE (x2 DB) switch STATIC LUNGE (x1 DB) same leg CURTSEY LUNGE (x2 DB) CURTSEY LUNGE (x1 DB) same leg CURTSEY LUNGE (x2 DB) switch CURTSEY LUNGE (x1 DB) same leg X 2 FWD & BK LUNGES (switch side) ALT FWD STEP LUNGES ROMANIAN DEADLIFT (x2 DB) GOOD MORNINGS (x1 DB) SUITCASE TO HIGH SQUAT (x2 DB) FWD AND BK SQUAT WALK (x1 DB) STAGGERED RDL (x2 DB) X OVER SQUAT (x1 DB) same leg STAGGERED RDL (x2 DB) X OVER SQUAT (x1 DB) same leg LUNGE, HIGH SQUAT, LUNGE LATERAL LUNGE TO CHEST PRESS SQUAT TO PRESS DIAGONAL PRESS REV LUNGE TO CURL TO PRESS REV LUNGE TO CURL TO PRESS RENEGADE ROW SET DOWN RENEGADE ROW SET DOWN (switch) SINGLE ARM ROW SINGLE ARM ROW (switch) SHOULDER PRESS HOLD OVERHEAD TRICEP EXTENSION ALT HAMMER FRONTAL RAISE SUPINE FRONTAL RAISE SUPINE ROW (x2 DB) LANDMINE ROW (x1 DB) ALT BICEP CURLS (x2 DB) BICEP CURLS (x1 DB) CHEST PRESS (x2 DB) DIAMOND PRESS (x1 DB) PALM FACING PRESS FLYES PULLOVER SKULL CRUSHER SIDE PLANK HOLD (x1 DB) SIDE PLANK HOLD (x1 DB) 1/2 TURKISH GET UP 1/2 TURKISH GET UP RUSSIAN TWIST RAINBOW (x1 DB) HOLLOW TO V SIT (x1 DB) SIDE SET DOWN CRUNCH SIDE SET DOWN CRUNCH (switch) CRUNCH CRUNCH TO LEG LOWER SLOW SIT UP SIT UP TO FIGURE 8 Finisher: MAKER (45 seconds!)




 

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