Here we go! It’s full body!! Full of variety, transitions and challenge!
A combination of dumbbells & bodyweight! Bodyweight resistance is always so motivating and rewarding but never any easier! Yes, a relief to drop the dumbbells but quickly you remember just how challenging it is!
Let’s really zone in on treating each workout as a practise session! Can you increase the control even more? Greater range? Greater connection to the movement pattern and moving that bit more smooth?
The timer will be on throughout for 40 seconds of work, 20 seconds rest!
The staple is a complex involving only X1 rep per exercise for 40 seconds and the complex will appear a total of 8 times throughout the workout!
For this full body workout, you will need a pair of dumbbells, your mat, a chair for Bulgarian lunges and optional is a yoga block for heel elevated squats!
The dumbbells I am using for your reference are 10kg each!
HEEL ELEVATED SQUATS
1 1/2 REP ELEVATED SQUATS
1/2 REP ELEVATED SQUATS (X1 dumbbell)
STAPLE:
SQUAT, PRESS, ROW, RDL X1 rep each
SHOULDER PRESS
PUSH PRESS
PIKE PUSH UP
STAPLE:
SQUAT, PRESS, ROW, RDL X1 rep each
BULGARIAN LUNGE
SWITCH SIDE!
QUAD FOCUS BULGARIAN LUNGE (switch)
SWITCH SIDE!
STAPLE:
SQUAT, PRESS, ROW, RDL X1 rep each
BENT OVER ROW
HOVER ALTERNATING RENEGADE ROW
RENEGADE ROW
STAPLE:
SQUAT, PRESS, ROW, RDL X1 rep each
RDL
1 1/2 REPS RDL
1/2 REP RDL
STAPLE:
SQUAT, PRESS, ROW, RDL X1 rep each
DIAMOND PRESS
PUSH UPS
PALMS FACING CHEST PRESS
STAPLE:
SQUAT, PRESS, ROW, RDL X1 rep each
LUNGE (one side)
SWITCH SIDE!
FORWARD LEAN LUNGE (switch side)
SWITCH SIDE!
STAPLE:
SQUAT, PRESS, ROW, RDL X1 rep each
ROTATION CURL TO ARNOLD PRESS
SWITCH SIDE!
HAMMER CURL TO HAMMER PRESS
SWITCH SIDE!
STAPLE:
SQUAT, PRESS, ROW, RDL X1 rep each
FINISHER:
100 x ABS!
25x DUMBBELL TOE REACH TO LOWER
25x TOE REACHES
25x LEG LOWERS
25x STRAIGHT LEG REVERSE CRUNCH
Let me know if you loved this 1 rep complex as the staple as I did and will incorporate into more workouts over the next few weeks if many of you enjoyed the ‘flow’ element and the technique involved in transitioning throughout!
This might bring you déjà vu from EPIC 1 program day 19 FULL BODY! During this workout, we incorporated a staple in slightly different order but same movements with 2 reps per exercise!
The subtle changes in the 100 rep finisher today had my abdominal muscles definitely isolated and aching!!
This type of workout is why I have always incorporated a full body workout at least once in my training.. it’s fun and you can easily perform exercises that you wouldn’t typically perform during muscle group specific days!
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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine:
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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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