Day 29 of EPIC | ISOMETRIC & DYNAMIC Dumbbell Full Body Workout

 

You will simply need a mat and a pair of dumbbells. The dumbbells I am using for your reference are 2 x 15lb. Every exercise is for 30 seconds each, however it is trisets so basically we will perform a dynamic movement for 30 seconds, straight into the isometric hold for 30 seconds, followed straight away again by 30 seconds of the dynamic movement again! Each triset is different! However if it is single leg or arm, we must do same on other side! CRUNCH CRUNCH HOLD! CRUNCH RIGHT FOOT REACH RIGHT FOOT REACH HOLD! RIGHT FOOT REACH LEFT FOOT REACH LEFT FOOT REACH HOLD! LEFT FOOT REACH SIT UP SIT UP 1/2 WAY HOLD! SIT UP TOE REACH TO HOLLOW HOLLOW HOLD! TOE REACH TO HOLLOW RUSSIAN TWIST V SIT HOLD! RUSSIAN TWIST RAINBOW OVER DUMBBELL V SIT HOLD OVER DUMBBELL! RAINBOW OVER DUMBBELL PLANK ROW TO SIDE PLANK SIDR PLANK REACH HOLD! PLANK ROW TO SIDE PLANK PLANK ROW TO SIDE PLANK SIDR PLANK REACH HOLD! PLANK ROW TO SIDE PLANK CLOSE SQUAT 1/2 SQUAT HOLD CLOSE SQUAT CURTSEY LUNGE CURTSEY LUNGE HOLD! CURTSEY LUNGE CURTSEY LUNGE CURTSEY LUNGE HOLD! CURTSEY LUNGE SUMO SQUAT SUMO SQUAT HOLD! SUMO SQUAT LUNGE CONSTANT ON TOES LUNGE CONSTANT ON TOES HOLD! LUNGE CONSTANT ON TOES LUNGE CONSTANT ON TOES LUNGE CONSTANT ON TOES HOLD! LUNGE CONSTANT ON TOES HIGH SQUATS UNEVEN SQUAT HOLD UNEVEN SQUAT HOLD SNATCH PRESS HOLD! SNATCH SNATCH PRESS HOLD! SNATCH RENEGADE ROW RENEGADE ROW HOLD! RENEGADE ROW RENEGADE ROW RENEGADE ROW HOLD! RENEGADE ROW BENT OVER ROW BENT OVER ROW HOLD! BENT OVER ROW 1 x DB PRESS HOLD AT EYE LEVEL! 1 x DB PRESS FRONTAL RAISE FRONTAL RAISE HOLD! FRONTAL RAISE BICEP CURL BICEP CURL HOLD! BICEP CURL CHEST PRESS CHEST PRESS HOLD (don’t touch mat!) CHEST PRESS PULLOVERS PULLOVERS TOP POSITION HOLD! PULLOVERS SINGLE LEG BRIDGE SINGLE LEG BRIDGE HOLD! SINGLE LEG BRIDGE SINGLE LEG BRIDGE SINGLE LEG BRIDGE HOLD! SINGLE LEG BRIDGE GLUTE BRIDGE GLUTE BRIDGE HOLD! GLUTE BRIDGE Finisher! MAKER PUSH UP HOLD! MAKER