Day 27 of EPIC | Arms & Abs Workout [DUMBBELLS + BODYWEIGHT]
543 هزار بار بازدید -
4 سال پیش
-
Arm workout and abs workout
Arm workout and abs workout in one! We will focus on strengthening and toning the triceps and abs during this bodyweight and dumbbell workout!
You will need a stable chair for bodyweight dips, a mat and a pair of dumbbells! The dumbbells I am using for your reference are 8kg each!
The timer will be on for 50 seconds of work and 10 seconds rest during the abs portion and 40 seconds of work with 20 seconds of rest during the triceps portion!
This is a slow paced workout with focus on the full range motion of the tricep exercises, aiming for depth not reps on the tricep push ups and control on the abs!
During the abs section we will use a mixture of bodyweight and dumbbells to target the core and abs!
When we get to the tricep section, every 3rd exercise will be bodyweight dips! I have chosen this as a staple exercise as you are able to do a lot of reps and modify accordingly. As you fatigue, you have the option to bring your feet flat on the floor and knees bent at 90° so you can keep repping out those dips! Ensure you ease into the depth slowly and perform the movements smoothly.
During the skull crusher, depending on the level of fatigue of the triceps and the dumbbells you are using you can perform with 2 dumbbells or 1! I begin with 2 however to ensure my upper arms don’t move, I drop to 1 dumbbell.
REVERSE CRUNCH
LEG LOWER
TOE REACH
ALT LEG LOWER
HOLLOW TO V SIT TUCK CLAP
V SIT ALT CLAP UNDER
HOLLOW TO V SIT TOE REACH (x1 DB)
V SIT PASS THROUGH (x1 DB)
HOLLOW TO SPRINTER (x1 DB)
HOLLOW TO SPRINTER (x1 DB) switch
V SIT PRESS TO EXTEND
CRUNCH TO HAND CLASP
ELBOW X OVER LOWER
ELBOW TUCK TO EXTEND
SIDE PLANK HIP RAISES
SIDE PLANK HIP RAISES
ONE SLOW PUSH UP!
TRICEP PUSH UP
DIPS
DIVE PUSH UP
UNEVEN PUSH UPS
DIPS
DIAMOND PUSH UPS
DIAMOND COBRA PUSH UPS
DIPS
SINGLE ARM TRICEP PUSH UP
SINGLE ARM TRICEP PUSH UP
DIPS
SINGLE ARM PUSH UP CHAIR
SINGLE ARM PUSH UP CHAIR (opp)
DIPS
PALMS FACING TRICEP PRESS
PALMS FACING FEET PRESS
DIPS
SKULL CRUSHERS (1 or 2 dumbbells)
SKULL CRUSHER PUSH UPS
DIPS
OVERHEAD LYING EXTENSION
OVERHEAD PRESS
DIPS
Finisher: x1 SLOW TRICEP PUSH UP!!!
Your arms and abs will feel soooooo tight after this!!
I know you will love this session!! 🔥🔥🔥🔥💪💪💪💪
Cx
▶ My 5 Minute Warm Up: 5 Min Full Body Warm Up with Caroline...
▶ Subscribe to my YouTube Fitness Channel for FREE: https://www.seevid.ir/c/carolinegirvan/...
My FREE 10 Week EPIC Program
▶ Get Your FREE Program Guide and Schedule: https://carolinegirvan.com
▶ Official EPIC Program Playlist (Intermediate / Advanced): EPIC I Program
▶ EPIC Beginner Series: Beginner EPIC Series
Equipment
▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan
Social
▶ Instagram: Instagram: carolinegirvan
▶ Facebook: Facebook: carolinegirvanfitness
▶ Business Enquires: [email protected]
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
You will need a stable chair for bodyweight dips, a mat and a pair of dumbbells! The dumbbells I am using for your reference are 8kg each!
The timer will be on for 50 seconds of work and 10 seconds rest during the abs portion and 40 seconds of work with 20 seconds of rest during the triceps portion!
This is a slow paced workout with focus on the full range motion of the tricep exercises, aiming for depth not reps on the tricep push ups and control on the abs!
During the abs section we will use a mixture of bodyweight and dumbbells to target the core and abs!
When we get to the tricep section, every 3rd exercise will be bodyweight dips! I have chosen this as a staple exercise as you are able to do a lot of reps and modify accordingly. As you fatigue, you have the option to bring your feet flat on the floor and knees bent at 90° so you can keep repping out those dips! Ensure you ease into the depth slowly and perform the movements smoothly.
During the skull crusher, depending on the level of fatigue of the triceps and the dumbbells you are using you can perform with 2 dumbbells or 1! I begin with 2 however to ensure my upper arms don’t move, I drop to 1 dumbbell.
REVERSE CRUNCH
LEG LOWER
TOE REACH
ALT LEG LOWER
HOLLOW TO V SIT TUCK CLAP
V SIT ALT CLAP UNDER
HOLLOW TO V SIT TOE REACH (x1 DB)
V SIT PASS THROUGH (x1 DB)
HOLLOW TO SPRINTER (x1 DB)
HOLLOW TO SPRINTER (x1 DB) switch
V SIT PRESS TO EXTEND
CRUNCH TO HAND CLASP
ELBOW X OVER LOWER
ELBOW TUCK TO EXTEND
SIDE PLANK HIP RAISES
SIDE PLANK HIP RAISES
ONE SLOW PUSH UP!
TRICEP PUSH UP
DIPS
DIVE PUSH UP
UNEVEN PUSH UPS
DIPS
DIAMOND PUSH UPS
DIAMOND COBRA PUSH UPS
DIPS
SINGLE ARM TRICEP PUSH UP
SINGLE ARM TRICEP PUSH UP
DIPS
SINGLE ARM PUSH UP CHAIR
SINGLE ARM PUSH UP CHAIR (opp)
DIPS
PALMS FACING TRICEP PRESS
PALMS FACING FEET PRESS
DIPS
SKULL CRUSHERS (1 or 2 dumbbells)
SKULL CRUSHER PUSH UPS
DIPS
OVERHEAD LYING EXTENSION
OVERHEAD PRESS
DIPS
Finisher: x1 SLOW TRICEP PUSH UP!!!
Your arms and abs will feel soooooo tight after this!!
I know you will love this session!! 🔥🔥🔥🔥💪💪💪💪
Cx
▶ My 5 Minute Warm Up: 5 Min Full Body Warm Up with Caroline...
▶ Subscribe to my YouTube Fitness Channel for FREE: https://www.seevid.ir/c/carolinegirvan/...
My FREE 10 Week EPIC Program
▶ Get Your FREE Program Guide and Schedule: https://carolinegirvan.com
▶ Official EPIC Program Playlist (Intermediate / Advanced): EPIC I Program
▶ EPIC Beginner Series: Beginner EPIC Series
Equipment
▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan
Social
▶ Instagram: Instagram: carolinegirvan
▶ Facebook: Facebook: carolinegirvanfitness
▶ Business Enquires: [email protected]
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
4 سال پیش
در تاریخ 1399/08/05 منتشر شده
است.
543,022
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