60 minutes of rows, raises, presses, squats, and curls! Strength training with some cardio squeezed in too to make you work hard!! Key compound movements such as RDLs, rows, lunges along with complexes thrown in! A lot in one hour!!
For this full body strength workout you will need a pair of dumbbells, your mat and a yoga block/book!
Optional is a chair to place hands on for bent over rows. Also if you have a selection of dumbbells you can keep them handy to use!
The dumbbells I am using are 15kg each more towards the beginning then dropping to 9kg each mostly thereafter.
The timer will be on primarily for 40 seconds of work, with 20 seconds of rest.
BENT OVER ROW
BENT OVER ROW (switch)
BENT OVER ROW (switch)
BENT OVER ROW (switch)
RENEGADE ROWS
RENEGADE ROWS
HEEL ELEVATED LUNGES
HEEL ELEVATED LUNGES (switch)
HEEL ELEVATED LUNGES (switch)
HEEL ELEVATED LUNGES (switch)
RDL
RDL
COMPLEX 2 min 40 seconds
5 x LUNGE
5 x 1/2 STAGGERED RDL
5 x SQUAT TO PRESS
CHEST PRESS
CHEST PRESS
CHEST PRESS
FLYES
FLYES
FLYES
HEEL ELEVATED SQUAT
HEEL ELEVATED SQUAT
HEEL ELEVATED SQUAT 1 1/2 REPS
HEEL ELEVATED SQUAT 1/2 REPS
STAGGERED SQUAT
STAGGERED SQUAT (switch)
COMPLEX 2 min 40 seconds
5 x LUNGE
5 x 1/2 STAGGERED RDL
5 x SQUAT TO PRESS
ARNOLD PRESS
ARNOLD PRESS
ARNOLD PRESS
ALTERNATING LATERAL RAISES
ALTERNATING LATERAL RAISES
ALTERNATING LATERAL RAISES
CALF SLOW (hold)
CALF FAST (hold)
CALF PULSES (hold)
CALF FAST (hold)
CALF SLOW (hold)
COMPLEX 2 min 40 seconds
5 x LUNGE
5 x 1/2 STAGGERED RDL
5 x SQUAT TO PRESS
SKULLCRUSHER
SKULLCRUSHERSKULLCRUSHER
HAMMER CURL
HAMMER CURL
HAMMER CURL
STATIC LUNGE
STATIC LUNGE
STATIC LUNGE
STATIC LUNGE
STATIC LUNGE (x1 dumbbell)
STATIC LUNGE (x1 dumbbell)
COMPLEX x 2 dumbbells!
5 x LUNGES PER SIDE
5 x 1/2 REP RDL
5 x SQUAT TO PRESS
Remember there is no pressure... aim to perform as best you can with great form, pace and try to make every single rep the best it can be; during bent over rows, lower slowly, during renegade rows try to set dumbbell down with less noise, with RDLs, how much can you feel the stretch in hamstrings? During squat to press, can you squat that bit deeper whilst remaining upright and heels down?
Once you complete the last complex in this workout, week 10 officially is on!!!
I hope you all have a wonderful session and have that Friday feeling after!!!
Cx
Please ensure you warm up! Here’s my recommended warm up routine: https://youtu.be/PzyzfjtNHb0
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
▶ 12 Min 4X4 Abs Workout: https://youtu.be/iY4Ft9K7gZk
▶ 20 Min BURPEE BLAST Cardio Workout: https://youtu.be/xQzgzKXtZ3E
▶ 20 Min UNWIND Stretch Routine: https://youtu.be/y87vSUoIMGU
Social
▶ Instagram: https://instagram.com/carolinegirvan
▶ Share your progress, receive community support, join my Facebook Group: https://facebook.com/groups/carolinegirvan
EPIC II Program:
▶ EPIC Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf
▶ The Official EPIC II Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ
Sports Equipment I Use:
▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan
Business Enquiries:
▶ Email: [email protected]
Caroline Girvan
PO BOX 115
County Antrim
Northern Ireland
BT38 8WB
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