Day 44 of EPIC | PURE GRIT Full Body Dumbbell Workout - ADVANCED COMPLEX



The last full body dumbbell workout in the EPIC Program! 2 x 20 minute complex to challenge you mentally and physically! You can do it with perseverance! This pure grit advanced workout and will challenge you! You will simply need a pair of dumbbells and a mat for a very demanding workout. Once we complete the first complex (with 2 dumbbells), we have a minutes rest before moving to the next complex with only 1 dumbbell. Following this, we work through one round of each exercise we have previously done for 40 seconds, 20 seconds rest! Finally we lie down for some well earned abs before a finisher! Ensure you go at your own pace during the complexes! Simply remember 5 reps per exercise and be ready for the next movement! During the complexes you are trying to complete without dropping the dumbbells! Although this is a long time to be holding weights so if you need to drop them, do so before returning as soon as you can! Complex 1 PUSH PRESS SUMO SQUAT ALT REAR LUNGE (5 each side) SUPINE ROW RDL Complex 2 (repeat on opp side) UNEVEN PUSH UP RENEGADE ROW LUNGE STAGGERED ROMANIAN CURL TO PRESS PUSH PRESS SUMO SQUATS ALT REAR LUNGES SUPINE ROW RDL UNEVEN PUSH UP UNEVEN PUSH UP (switch) RENEGADE ROW RENEGADE ROW (switch) LUNGE LUNGE (switch) STAGGERED RDL STAGGERED RDL (switch) CURL TO PRESS CURL TO PRESS (switch) TUCK TO HOLLOW LEG FLUTTERS HEEL REACHES CRUNCH CRUNCH PULSES PULSES HOLLOW TO ALT FOOT REACH SQUAT TO ROW (finisher for 30 secs!)



 

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