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March 13, 2022

Squats, RDLs, rows, presses.. all within supersets!

This is the kind of workout! Structured, all major muscle groups, combination of dumbbells & bodyweight and full of variety before finishing with one of the most challenging finishers so far in the opinion!

The timer will be on for 60 seconds of work, immediately into another exercise for 30 seconds of work! We then have 30 seconds rest inbetween each superset!

For this workout, you will need a pair of dumbbells, your mat and a yoga block/thick book or small stepper!

The dumbbells Content Creator is using for your reference are 10kg each throughout!

HEEL ELEVATED SQUAT
1/2 REPS
HIGH SQUATS
HIGH SQUAT TO RDL

RDL
1/2 REPS!

RDL TO ROW
ROW!

ALTERNATING RENEGADE ROW
ALTERNATING ROW

DEADSTOP LUNGE
LUNGE (same side)

DEADSTOP LUNGE (switch side)
LUNGE (same side)

ELEVATED LUNGE (switch)
REAR STEP LUNGE (same side)

ELEVATED LUNGE (switch)
REAR STEP LUNGE (same side)

LUNGE TO RDL
1/2 REP STAGGERED RDL (same side)

LUNGE TO RDL (switch)
1/2 REP STAGGERED RDL (same side)

KNEEL TO PRESS
CLEAN TO PRESS (same side)

KNEEL TO PRESS
CLEAN TO PRESS (same side)

STAGGER SQUAT TO ARNOLD PRESS
1/2 REP STAGGERED SQUAT (same side)

STAGGERED SQUAT TO ARNOLD PRESS
1/2 REP STAGGERED SQUAT (same side)

KNEEL TO SQUAT X1 DUMBBELL
BODYWEIGHT ONLY (same side)

KNEEL TO SQUAT X1 DUMBBELL
BODYWEIGHT ONLY (same side)

RENEGADE ROW (one side)
PLANK TO SIDE PLANK (same side)

RENEGADE ROW (switch side)
PLANK TO SIDE PLANK (same side)

FINISHER!

100 x PULLOVERS!

Day 49 and what a full body workout!!

I loved the fact the first exercise was the longer duration but then the next variation was only 30 seconds!

Lots of dumbbell & bodyweight in there too!

One of the most challenging finishers for so far!

I loved it and We hope you do too!

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/ImI63BUUPwU

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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