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March 5, 2022

This workout is all about the flow! Full body flows along with compound movements to not only build strength but test your co-ordination and control of the dumbbells… with the heart rate elevated at points throughout!

I find with this format, Content Creator is so focused on what is next that the workout feels shorter!

All you will need for this workout is your dumbbells and mat!

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

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

There are 2 circuits and we complete each circuit for 3 rounds!

X3 ROUNDS

RDL
DEEP SQUATS
SHOULDER PRESS
ROW
COMPLEX: RDL - SQUAT - PRESS - ROW

X3 ROUNDS

1 1/2 REP SQUATS
SQUAT TO PRESS
RENEGADE ROW
PLANK TO DEADLIFT
PUSH UPS
MAKER

2 MINUTE COMPLEX:

FLOW COMPLEX - MAKER

FINISHER!

25x HIP LIFT TO LEG LOWER
25x TOE REACHES
25x HIP LIFT TO LEG LOWER
25x TOE REACHES

Full body is exactly this! The shoulders, chest, back, arms, entire lower body and a lot from the core in required!

I would suggest that if you like full body workouts that combine the aspect of single rep complexes with strength focused sets then your body and mind will love this!!

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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/KzZILhT_YvY

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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