Day 24 of EPIC | Full Body Dumbbell Workout [NO JUMPING / SUPERSET]
692.2 هزار بار بازدید -
4 سال پیش
-
Every muscle in our body
Every muscle in our body is going to be challenged and heart rate up for the next 1 hour with this full body dumbbell workout! We will superset our way to feeling strong!
This full body workout is a slow paced and focused session to build our strength, focus on form and control.
I always love a full body dumbbell session to work on feeling the muscles contract, particularly the eccentric part of the movement such as lowering during press!
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!)
I absolutely loved this session, as with all the full body workouts! I hope you really love it too!! 💪😁
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Epic Program
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4 سال پیش
در تاریخ 1399/08/01 منتشر شده
است.
692,288
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