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January 28, 2022

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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