972 Posts
Creator
972 Posts
Creator
It’s complexes!! 2 minutes per complex! 2 exercises per complex! Strength, co-ordination, smooth transitioning and focus all are important factors for this workout!
With each complex, you will feel each specific muscle group under tension.
Even if the complex involves a lower body focused pair of exercises, the upper body including the forearms, shoulders, back & core will be involved throughout also!
The timer will be on for 2 minutes per complex with 30 seconds rest inbetween each complex!
There are only 2 exercises within each complex! The number of reps per exercise will range from 10 to 20 reps but it will all be on screen throughout the complex for your reference!
For this fun full body workout, you will need some dumbbells, a mat, a chair and a yoga block!
The dumbbells Content Creator is using for your reference are 12.5kg each and 6kg each!
RDL x10
HIGH SQUATS x10
BENT OVER ROW x10
PUSH UPS x10
STATIC LUNGE x10
SWITCH SIDE x10
CHEST PRESS x10
DIAMOND PRESS x10
REAR STEP LUNGE x10
SWITCH SIDE x10
RENEGADE ROWS x10
DIVER PUSH UPS x10
BULGARIAN LUNGE x10
STAGGER SQUAT x10
All same side
BULGARIAN LUNGE x10
STAGGER SQUAT x10
All same side
DIPS x20
FRONTAL RAISE x10
SHOULDER PRESS x10
PARTIALS x20
HEEL ELEVATED SQUATS x15
1/2 REP SQUATS x15
DIAGONAL RAISES x10
ARC RAISES x10
BULGARIAN LUNGE x15
CLOSE STANCE x10
All same side
BULGARIAN LUNGE x15
CLOSE STANCE x10
All same side
PALMS UP CURL x10
HAMMER CURLS x10
FINISHER!
100 x SIT UPS!
50 x CROSS ARM
50 x BUTTERFLY
Formatted to promote increases in strength, improvements in muscular endurance and challenging your focus on form whilst being close to fatigue!
A full body workout indeed! The whole body will feel accomplished after this!
And look forward to the finisher being that it involves lying on the mat!! 😉
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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/tmPyS1h5ra0
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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