'Time to hit every muscle in the body! Abs and core to begin before moving into lots of hybrid and full body exercises all requiring core stability and strength, co-ordination with a focus on form whilst getting that heart rate up! All you will need for this full body workout is a pair of dumbbells and a mat. The dumbbells I am using for your reference are 9kg each. My pace is slightly faster than the traditional full body sessions on Friday so heart rate will be elevated more throughout but ensuring form is not affected. Also ensuring heart rate not spiking so pacing the workout. The timer will be on for the first 10 minutes of ab and core for 1 minute per exercise and no specific rest. Please don’t rush into position.. if it takes 5/10 seconds to get into position take it! We then move into the full body movements where time will be 40 seconds of work and 20 seconds rest. DEAD BUG DOUBLE DEAD BUGHOLLOW SINGLE LEG REACHTOE REACH CRUNCH W/PULSE HOLLOW TO V SIT HIP LIFTSREVERSE CRUNCH PLANK ROLLSPLANK ALT KNEE SIDE TUCK SNATCHSNATCH (switch) ROMANIAN TO SQUATSWING TO SQUATSUMO HOLD W/ FRONTAL RAISE SQUAT TO SIDE PAUSE SQUAT TO SIDE PAUSE (switch) SQUAT TO PRESS (one side) SQUAT TO PRESS (switch) CURL TO LUNGE (one side) CURL TO LUNGE (switch) HOVER RENEGADE ROW TRICEP PUSH UP TO HOLLOW PRESS TO WINDMILL (one side) PRESS TO WINDMILL (opp) KNEEL TO SQUAT TO PRESS KNEEL TO SQUAT TO PRESS (switch)SQUAT TO PRESS CLOSE SQUAT TO HAMMER CURLCURL TO PRESS TO LUNGE CURL TO PRESS TO LUNGE (switch) LUNGE TO UNEVEN SQUATLUNGE TO UNEVEN SQUAT (switch) STAG RDL TO STAG SQUAT STAG RDL TO STAG SQUAT (switch) BENT OVER TO SUPINE ROWSQUAT TO ALT REAR LUNGESSQUAT/LUNGE/CURTSEY (one side) SQUAT/LUNGE/CURTSEY (switch) TRICEP PRESS TO LEG LOWERSKULL CRUSHER TO LEG EXTEND V SIT TO ARMS EXTENDPLANK TO ROTATION (one side) PLANK TO ROTATION (switch) TRICEP PRESS TO RENEGADE ROW MAKER! Finisher; 1 MINUTE SQUATS! The windmill can be performed bodyweight if not comfortable performing it weighted or simply use a bottle of water as it is single arm! I hope you get a super session done and feel strong for it!! Let’s go!!!
Tags: fitness , Workout , abs , core workout , cardio , home workout , full body workout , core , abs workout , strength , follow along workout , strength training , full body , dumbbell workout , dumbbell full body workout , dumbbells , caroline girvan , epic program , caroline girvan epic , epic 2 , dumbbell cardio workout
See also:
comments