Day 14 in the EPIC Program and it’s a superset full body workout at home using dumbbells and our bodyweight for this session!
We will be targeting the entire body; quads, hamstrings, glutes, shoulders, chest, back, arms and of course core!
You will need a mat and a pair of dumbbells for this workout. For your reference I am using 2 x 10kg.
The timer will be on for 45 seconds per exercise, supersetted immediately by an exercise that compliments it for 45 seconds to get ready for the next! We have 30 seconds rest before the next superset!
TOE REACH TO HOLLOW
REVERSE CRUNCH TO TOE TAP
TOE REACH TO HOLLOW
REVERSE CRUNCH TO TOE TAP
RUSSIAN TWIST
V SIT TUCK TO HOLLOW
RUSSIAN TWIST
V SIT TUCK TO HOLLOW
DB LUNGE
LUNGE HALF REPS (same leg)
DB LUNGE (switch leg)
LUNGE HALF REPS (same leg)
DB CLOSE SQUATS
SQUAT PULSES
DB CLOSE SQUATS
SQUAT PULSES
DB ALT REAR LUNGE
LUNGE PULSES
DB ALT REAR LUNGE
LUNGE PULSES
DB CURTSEY LUNGE
CURTSEY PULSES
DB CURTSEY LUNGE
CURTSEY PULSES
DB LATERAL LUNGE
LATERAL LUNGE TO LUNGE
DB LATERAL LUNGE
LATERAL LUNGE TO LUNGE
ROMANIAN DEADLIFT
STAGGERED DEADLIFT TO ROW
ROMANIAN DEADLIFT
STAGGERED DEADLIFT TO ROW
SQUAT TO PRESS
CURL TO PRESS
SQUAT TO PRESS
CURL TO PRESS
FLYES
PUSH UPS
FLYES
PUSH UPS
TRICEP PRESS
TRICEP PUSH UP
TRICEP PRESS
TRICEP PUSH UP
SINGLE ARM PRESS
FRONTAL RAISE
SINGLE ARM PRESS
FRONTAL RAISE
SUPINE ROW
PALM PARALLEL FLOOR CURL
SUPINE ROW
PALM PARALLEL FLOOR CURL
MANMAKER
RENEGADE TO SIDE PLANK
MANMAKER
RENEGADE TO SIDE PLANK
Please ensure you warm up for at least 5 minutes prior to beginning.
Remember, use this as an opportunity to practise your form, co-ordination and really get that mind to muscle connection!
To gain the most out of this workout, focus on;
•performing each lunge and squat as low as comfortable, keeping chest up and looking forward.
•Maintain flat back with rows and controlling the lowering part of the movement as much as the lift
•Keep elbows tucked in by sides for the curls
•During leg lowers, only lower to where you back is able to maintain contact with the mat.
•Stop when you need to... the timer is simply a guide so don’t rush into a position. Take those few moments to get correct form and position.
I hope you smash this session and feel simply awesome after!!
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Epic Program
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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