FLUID Full Body Workout with Dumbbells | EPIC Endgame Day 9




 


The timer will be on throughout for 40 seconds of work, 20 seconds rest! The staple is a complex involving only X1 rep per exercise for 40 seconds and the complex will appear a total of 8 times throughout the workout! For this full body workout, you will need a pair of dumbbells, your mat, a chair for Bulgarian lunges and optional is a yoga block for heel elevated squats! The dumbbells I am using for your reference are 10kg each! HEEL ELEVATED SQUATS 1 1/2 REP ELEVATED SQUATS 1/2 REP ELEVATED SQUATS (X1 dumbbell) STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each SHOULDER PRESS PUSH PRESS PIKE PUSH UP STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each BULGARIAN LUNGE SWITCH SIDE! QUAD FOCUS BULGARIAN LUNGE (switch) SWITCH SIDE! STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each BENT OVER ROW HOVER ALTERNATING RENEGADE ROW RENEGADE ROW STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each RDL 1 1/2 REPS RDL 1/2 REP RDL STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each DIAMOND PRESS PUSH UPS PALMS FACING CHEST PRESS STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each LUNGE (one side) SWITCH SIDE! FORWARD LEAN LUNGE (switch side) SWITCH SIDE! STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each ROTATION CURL TO ARNOLD PRESS SWITCH SIDE! HAMMER CURL TO HAMMER PRESS SWITCH SIDE! STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each FINISHER: 100 x ABS! 25x DUMBBELL TOE REACH TO LOWER 25x TOE REACHES 25x LEG LOWERS 25x STRAIGHT LEG REVERSE CRUNCH






Comments

Post a Comment

Popular posts from this blog

4 Ways Your Pumpkin Can Make You Prettier

Image
Pumpkins are more than a delicious flavor for lattes and baked goods. They're packed with vitamins and antioxidants that nourish your skin, body, and hair—making the seasonally appropriate squash just the ingredient your fall beauty DIY needs. Get your pumpkin fix, minus the calories, with these recipes. Click through to see four pumpkin-inspired DIYs for your hair, skin, and body. 1  of  4 1. It Can Give You Shinier Hair PHOTO:  Hello Natural Pumpkin is rich in potassium and vitamin A, making it especially great for restoring damaged, dry hair (especially when it’s combined with ultra-moisturizing honey). You'll need: 2 cups cooked pumpkin 1 tablespoon honey 1 tablespoon coconut oil 1 tablespoon unflavored yogurt  Puree the pumpkin and yogurt, then mix in the coconut oil and honey. Evenly cover your hair from roots to ends, and let it sit for 15-20 minutes. Rinse out the mixture, and then shampoo to ensure no residue is left.  ...
Read more

How Air Pollution Is Damaging Your Health

Image
Exposure to air pollution is associated with numerous effects on human health, including pulmonary, cardiac, vascular, and neurological impairments. The health effects vary greatly from person to person. High-risk groups such as the elderly, infants, pregnant women, and sufferers from chronic heart and lung diseases are more susceptible to air pollution. Children are at greater risk because they are generally more active outdoors and their lungs are still developing. Exposure to air pollution can cause both acute (short-term) and chronic (long-term) health effects. The health of our lungs and entire respiratory system is affected by the quality of the air we breathe. In addition to oxygen, this air contains other substances ...
Read more

Most Popular Anti-Aging Skin Care Ingredients

Image
Now I look for these ingredients in my skincare to test and review. They are very important for great skin. And I have learned so much about ingredients and what to look for in a great product. This is a list so you can understand the ingredients to look for. Watch for my reviews and you will see all these ingredients are in the products I test. Anti-aging skin care…it seems as though every magazine you read or every site you go to on the Internet is talking about it. After all, isn’t that why you came to my blog? Today, there are some “hot” product ingredients that you will hear mentioned, but what do they actually do? I have put together some of the more popular ingredients below so you can be a bit more informed as you read down the product labels of your favorite anti-aging skin care products. • Alpha Hydroxy Acid  – this ingredient is very popular in products offering exfoliation and/or chemical peels. These acids can be natural or synthetic and are very potent. In fa...
Read more