Happy first full body Friday of EPIC II!! 60 minutes full body workout using supersets of dumbbell and bodyweight exercises to test your strength, endurance, balance, co-ordination and ability to push past those limits! Slow is the aim of the game here!!

There is a staple superset to really test your lower body and core:

SQUAT DIAGONAL STEPS X 1 DB
BODYWEIGHT SQUAT WALK!

This will appear every 3/4th superset! Go as low as you can whilst pushing hips back, chest open and gaze forward! Step forward gently with each step and lower in each squat...this is intense!

All you will need is a pair of dumbbells, a mat and a wall for some wall sits! The dumbbells I am using for your reference are 12.5kg each.

The timer will be on for 45 seconds, immediately into another 45 seconds superset then 30 seconds rest before moving to the next superset!

LUNGE W/ 2 x DUMBBELLS
BODYWEIGHT ONLY!

LUNGE W/ 2 x DUMBBELLS
BODYWEIGHT ONLY!

CURTSEY W/ 1 OR 2 DB
BODYWEIGHT PULSES!

CURTSEY W/ 1 OR 2 DB
BODYWEIGHT PULSES!

SQUAT DIAGONAL STEPS X 1 DB
BODYWEIGHT SQUAT WALK!

BENT OVER ROW
BENT OVER ROW HOLD TO ROW

RENEGADE ROWS
REVERSE SNOWANGEL TO PUSH UP

SUPINE ROW
CURLS

SQUAT DIAGONAL STEPS X 1 DB
BODYWEIGHT SQUAT WALK!

KNEEL TO SQUAT W/ 1 DB
BODYWEIGHT SAME SIDE!

KNEEL TO SQUAT W/ 1 DB (switch)
BODYWEIGHT SAME SIDE!

1 x SLOW TRICEP PUSH UP
PUSH UPS

SQUAT DIAGONAL STEPS X 1 DB
BODYWEIGHT SQUAT WALK!

SHOULDER PRESS
PIKE PUSH UPS

UPRIGHT ROW
CROUCH TO LEAN PUSH UP

PUSH PRESS
45° PRESS

SQUAT DIAGONAL STEPS X 1 DB
BODYWEIGHT SQUAT WALK!

SINGLE LEG WALL SIT
X OVER SAME LEG!

SINGLE LEG WALL SIT (switch)
X OVER SAME LEG!

RDL
1 1/2 REP RDL W/ 1 DB

SQUAT DIAGONAL STEPS X 1 DB
BODYWEIGHT SQUAT WALK!

SINGLE LEG HAMSTRING LIFT
SINGLE LEG GLUTE LIFT (same leg)

SINGLE LEG HAMSTRING LIFT
SINGLE LEG GLUTE LIFT (same leg)

X1 LEG PUSH UP TO THRU
X1 LEG PUSH UP TO THRU (switch)

SQUAT DIAGONAL STEPS X 1 DB
BODYWEIGHT SQUAT WALK!

CALF RAISES W/ 2 DB
SQUAT ROCKS

FLYES
DIAMOND PRESS

SQUAT DIAGONAL STEPS X 1 DB
BODYWEIGHT SQUAT WALK!

DIAMOND PUSH UPS
COBRA PUSH UPS
Burnout!

SUMO SQUAT DROP SET!

30/30/30
2 DB/ 1 DB/ BW!

I was looking forward this session all week!! I hope you enjoy it as much I do!!!

👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼

Let’s get that Friday feeling!! Then it’s first week complete!!!

Cx

Please ensure you warm up. Check out my NEW recommended Warm Up Routine: [ Ссылка ]

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My Other Workouts:

▶ 30 Min Pumping Cardio Workout: [ Ссылка ]
▶ 10 Min Unbroken Abs Workout: [ Ссылка ]

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▶ Email: info@carolinegirvan.com

Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB


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. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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