972 Posts
Creator
972 Posts
Creator
It’s full body day!! Let’s have so fun!!
Every muscle group will be worked hard today, to promote growth and strength!
For a majority of the workout will involve a compound movement, followed by a variation such as change of range of movement or tempo, then into another variation of the compound movement again! Often the 2nd exercise will technically be less demanding than the first, yet we then reach the 3rd exercise on that muscle group that will then feel the most challenging!
The timer will be on for 40 seconds per exercise with 20 seconds rest inbetween!
For this full body workout, you will need some dumbbells, a chair, yoga block/thick book and your mat!
The dumbbells Content Creator is using for your reference are 2 x 15kg and 2 x 9kg.
1 1/2 REP HEEL ELEVATED SQUAT
BODYWEIGHT 1/2 REPS!
FULL RANGE x2 DUMBBELLS
BENT OVER ROW
LANDMINE ROW
SUPINE ROW
RDL
HAMSTRING HOLD w/ DUMBBELL
1/2 REP RDL
CHEST PRESS
PUSH UPS
ALTERNATING CHEST PRESS
STATIC LUNGE
BODYWEIGHT 1/2 REP ELEVATED LUNGE
ELEVATED LUNGE w/ 2 DUMBBELLS
STATIC LUNGE (switch)
BODYWEIGHT 1/2 REP ELEVATED LUNGE
ELEVATED LUNGE w/ 2 DUMBBELLS
SHOULDER PRESS
PIKE PUSH UPS
ARNOLD PRESS
BULGARIAN LUNGE
BODYWEIGHT (same side)
HOLD (rise on beep)
BULGARIAN LUNGE (switch)
BODYWEIGHT (same side)
HOLD (rise on beep)
SLOW DIPS
TRICEP PUSH UPS
DIPS
STAGGERED RDL
FWD LEAN LUNGE TO HAND TAP RDL
1/2 REP RDL
STAGGERED RDL (switch side)
FWD LEAN LUNGE TO HAND TAP RDL
1/2 REP RDL
Finisher!
100 x REPS ON THE ABS!
50 x DUMBBELL TOE REACHES
50 x DUMBBELL LEG LOWER
So we can look forward to lying on the mat for some abs as the finisher! 😎
Content Creator is sure you will enjoy the structure of this workout with most exercises grouped together to target those major muscle groups! And boy, will we feel those muscles working!!
Let’s have full body fun!
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/p9GPq3g5IDQ
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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