Caroline Girvan - Day 14 of EPIC _ Full Body Workout at Home with Dumbbells - Superset

Описание

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!!