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January 14, 2022

Here we go!! The back, those biceps and the entire core & abs will be working hard today!

As you might have noticed, the workouts tend to begin with those more straightforward compound movements before we move to more variety & those isolation exercises that we love! And today is no different! We will work the back before moving to the biceps then abs before revisiting the biceps for a finisher that may seem easier than it actually is to complete!

You will also notice there is not lower back specific exercises as we actually work the lower back during so many movements such as rows but also those leg days with RDLs and hip thrusts!

The timer will be on for 40 seconds of work, with 20 seconds rest for a majority of this workout!

For this workout, you will need dumbbells and your mat! We also use a yoga block for the Renegade Rows staple as this is single side at a side and placing hand of non working side on the yoga block increases range of movement available and also increases the comfort.

The dumbbells Content Creator is using for your reference are 15kg and 8kg each!

BENT OVER ROW
BENT OVER ROW

STAPLE:
SINGLE ARM RENEGADE ROW
SWITCH SIDE!

ROTATION SINGLE ARM ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

STAPLE:
SINGLE ARM RENEGADE ROW
SWITCH SIDE!

PAUSED PULLOVER
PAUSED PULLOVER
NO PAUSE PULLOVER
NO PAUSE PULLOVER

STAPLE:
SINGLE ARM RENEGADE ROW
SWITCH SIDE!

SWEEP w/ PAUSE AT TOP
SWITCH SIDE!
SWEEP (NO PAUSE)
SWITCH SIDE!

STAPLE:
SINGLE ARM RENEGADE ROW
SWITCH SIDE!

HAMMER CURLS
HAMMER CURLS - HOLD - CURL
HAMMER CURLS

WIDE CURLS
WIDE CURLS HOLD - CURL
WIDE CURLS

ALTERNATING CURLSALTERNATING CURLS

ABS! Timer 1 minute with no rest inbetween!
TUCK SIT UPS
TOE REACHES
STRAIGHT LEG REVERSE CRUNCH
TOE TAP TO EXTENSION
ALTERNATING LEG LOWERS
SINGLE LEG SIT UP REACH
SWITCH SIDE!

100 x HAMMER CURLS!

I can confirm the upper body needs a good rest after this!

🔥🔥🔥

Content Creator is pretty certain you will LOVE this workout, especially the finisher!

Put the head down, put in the work with the rows then look forward to some fun with biceps & the abs!

I hope you all have a super session!

Cx

Always ensure you warm up before any workout. Here’s the 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs

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Here’s today’s optional add-on: youtu.be/TeNg1oTvlVM

EPIC Endgame Playlist: youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL

EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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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.

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