Day 32 of EPIC | Obliques & Shoulder Workout with Dumbbells

You will simply need a pair of dumbbells and a mat for this workout. I am using 2 pairs of dumbbells but this is optional. I am using 10kg for the obliques and the compound shoulder movements and the 6kg for the lateral, frontal, rear delts etc! The timer will be on for 50 seconds of work and 10 seconds rest for the oblique portion. Timer will then change to 40 seconds of work and 20 seconds rest for the shoulders. We perform each movement for 2 sets before moving into next! The burn out of push press at the end is only one set! PLEASE NOTE: perform windmill either bodyweight or with a very light weight if not used to this movement. CRUNCH SET DOWN CRUNCH SET DOWN (switch) SIT UP TO WOODCHOP SIT UP TO WOODCHOP (switch) OPP HAND TO FOOT REACH OPP HAND TO FOOT REACH (switch) SMALLER RANGE BICYCLE SMALLER RANGE BICYCLE PLANK HIP TWIST PLANK HIP TWIST PLANK 3 WAY KNEE TUCK PLANK 3 WAY KNEE TUCK SIDE PLANK HOLD FOR 5 SEC SIDE PLANK HOLD FOR 5 SEC (switch) SIDE LYING 2 LEG RAISE SIDE LYING 2 LEG RAISE (switch) CRUNCH ELBOW TO KNEE CRUNCH ELBOW TO KNEE (switch) V SIT SIDE SIT UP V SIT SIDE SIT UP (switch) KNEELING WOODCHOPPER KNEELING WOODCHOPPER (switch) KNEELING WINDMILL KNEELING WINDMILL (switch) WINDMILL WINDMILL (switch) PRESS TO PALM FACING PRESS PRESS TO PALM FACING PRESS ALTERNATING PRESS ALTERNATING PRESS SINGLE ARM PRESS SINGLE ARM PRESS (switch) LATERAL ALTERNATING RAISE LATERAL ALTERNATING RAISE PARTIALS PARTIALS FRONTAL PRONATE FRONTAL PRONATE ALTERNATING UPRIGHT ROW ALTERNATING UPRIGHT ROW ALTERNATING FRONTAL HAMMER ALTERNATING FRONTAL HAMMER FRONTAL TO LATERAL FRONTAL TO LATERAL 90° HOLD REAR DELT 90° HOLD REAR DELT SINGLE ARM REAR FLYES SINGLE ARM REAR FLYES (switch) 45° PRESS 45° PRESS FIGURE 8 FIGURE 8 Burnout: PUSH PRESS! This oblique and shoulder workout is perfect to follow with a cardio session if you feel you have the energy. I will link a low impact cardio workout below!