Day 19 of EPIC | Full Body Workout - 1 Hour [Dumbbell Complex]
1 hour full body dumbbell workout Day 19 let's do this!! There is a ‘dumbbell complex’ every 4th exercise that incorporates 4 main compound movements to target slot of muscles at the same time, they are as follows:
HIGH SQUATS
ROMANIAN DEADLIFT
BENT OVER ROW
SHOULDER PRESS
You will need a mat, a wall for wall sits at the beginning and a pair of dumbbells. The dumbbells I am using are 10kg each for your reference.
The timer will be on for 45 seconds of work, 15 seconds rest throughout.
We complete each movement for 2 reps only and transition to the next as smoothly as possible. Once we complete each movement for 2 reps, we repeat until the timer is finished for the 45 seconds!
A Complex is more commonly performed with a barbell however we can perform many of the same movements with a dumbbell! A complex has many benefits including increased strength, muscular endurance, co-ordination but also the benefits of cardio! Your grip and forearm strength is improved also!
Ensure you move at a pace that suits you and the weights you are using.
COMPLEX
WALL SIT (dumbbells)
WALL SIT (single leg)
WALL SIT (single leg)
COMPLEX
SUMO SQUAT
SUMO SQUAT (x 1 dumbbell)
SUMO HALF REP
COMPLEX
DUMBBELL SWING
SWING TO SQUAT
SQUAT TO PRESS
COMPLEX
FWD LEAN 1/2 REP LUNGE
FWD LEAN 1/2 REP LUNGE
ALT FWD LEAN LUNGE
COMPLEX
CLOSE SQUATS
SUITCASE SQUATS
1/2 REP CLOSE SQUATS
COMPLEX
PRESS
SQUAT
SQUAT TO PRESS (Individual movements)
COMPLEX
UPRIGHT ROW
ROMANIAN DEADLIFT
COMBO
COMPLEX
SINGLE ARM PRESS (switch half way)
FRONTAL RAISE
PIKE PUSH UPS
COMPLEX
HOVER SINGLE ARM RENEGADE
HOVER SINGLE ARM RENEGADE
RENEGADE ROWS
COMPLEX
DECLINE PRESS
D' STOP PRESS
PUSH UPS
COMPLEX
KNEELING HAMMER CURL TO PRESS
KNEELING HAMMER CURL TO PRESS
KNEELING TO LOW SQUAT
COMPLEX
DIAMOND PRESS
LYING OVERHEAD TRICEP EXTENSION
TRICEP PUSH UP HOLD approx 5 sec
COMPLEX
PLANK LEANING KNEE TUCK TO HIP OPEN
PLANK LEANING KNEE TUCK TO HIP OPEN
PLANK UP & DOWN
COMPLEX
HOLLOW TO RUSSIAN TWIST
TOE REACH TO HOLLOW
SIT UP TO PRESS
COMPLEX
3 POINT CRUNCH
CROSS ARM CRUNCH
COMPLEX (x 1 dumbbell)
I really hope you enjoy this workout.. it really will target the quads, hamstrings, glutes, shoulders, chest, back, shoulders & core plus get that heart rate up!
Let’s go!!!!🤩
Cx
Epic Program
▶ Download Your FREE Caroline Girvan EPIC Program Guide: https://carolinegirvan.com
▶ My Official EPIC Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
▶ My EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
▶ My 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
The Equipment I Use
▶ Amazon UK: https://amazon.co.uk/shop/carolinegirvan
▶ Amazon US: https://amazon.com/shop/carolinegirvan
Never Miss a Video
▶ Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
Follow Me
▶ Instagram: https://instagram.com/carolinegirvan
▶ Facebook: https://facebook.com/carolinegirvanfitness
▶ Twitter: https://twitter.com/carolinegirvan
▶ Business Enquires: info@carolinegirvan.com
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.
Видео Day 19 of EPIC | Full Body Workout - 1 Hour [Dumbbell Complex] канала Caroline Girvan
HIGH SQUATS
ROMANIAN DEADLIFT
BENT OVER ROW
SHOULDER PRESS
You will need a mat, a wall for wall sits at the beginning and a pair of dumbbells. The dumbbells I am using are 10kg each for your reference.
The timer will be on for 45 seconds of work, 15 seconds rest throughout.
We complete each movement for 2 reps only and transition to the next as smoothly as possible. Once we complete each movement for 2 reps, we repeat until the timer is finished for the 45 seconds!
A Complex is more commonly performed with a barbell however we can perform many of the same movements with a dumbbell! A complex has many benefits including increased strength, muscular endurance, co-ordination but also the benefits of cardio! Your grip and forearm strength is improved also!
Ensure you move at a pace that suits you and the weights you are using.
COMPLEX
WALL SIT (dumbbells)
WALL SIT (single leg)
WALL SIT (single leg)
COMPLEX
SUMO SQUAT
SUMO SQUAT (x 1 dumbbell)
SUMO HALF REP
COMPLEX
DUMBBELL SWING
SWING TO SQUAT
SQUAT TO PRESS
COMPLEX
FWD LEAN 1/2 REP LUNGE
FWD LEAN 1/2 REP LUNGE
ALT FWD LEAN LUNGE
COMPLEX
CLOSE SQUATS
SUITCASE SQUATS
1/2 REP CLOSE SQUATS
COMPLEX
PRESS
SQUAT
SQUAT TO PRESS (Individual movements)
COMPLEX
UPRIGHT ROW
ROMANIAN DEADLIFT
COMBO
COMPLEX
SINGLE ARM PRESS (switch half way)
FRONTAL RAISE
PIKE PUSH UPS
COMPLEX
HOVER SINGLE ARM RENEGADE
HOVER SINGLE ARM RENEGADE
RENEGADE ROWS
COMPLEX
DECLINE PRESS
D' STOP PRESS
PUSH UPS
COMPLEX
KNEELING HAMMER CURL TO PRESS
KNEELING HAMMER CURL TO PRESS
KNEELING TO LOW SQUAT
COMPLEX
DIAMOND PRESS
LYING OVERHEAD TRICEP EXTENSION
TRICEP PUSH UP HOLD approx 5 sec
COMPLEX
PLANK LEANING KNEE TUCK TO HIP OPEN
PLANK LEANING KNEE TUCK TO HIP OPEN
PLANK UP & DOWN
COMPLEX
HOLLOW TO RUSSIAN TWIST
TOE REACH TO HOLLOW
SIT UP TO PRESS
COMPLEX
3 POINT CRUNCH
CROSS ARM CRUNCH
COMPLEX (x 1 dumbbell)
I really hope you enjoy this workout.. it really will target the quads, hamstrings, glutes, shoulders, chest, back, shoulders & core plus get that heart rate up!
Let’s go!!!!🤩
Cx
Epic Program
▶ Download Your FREE Caroline Girvan EPIC Program Guide: https://carolinegirvan.com
▶ My Official EPIC Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
▶ My EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
▶ My 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
The Equipment I Use
▶ Amazon UK: https://amazon.co.uk/shop/carolinegirvan
▶ Amazon US: https://amazon.com/shop/carolinegirvan
Never Miss a Video
▶ Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
Follow Me
▶ Instagram: https://instagram.com/carolinegirvan
▶ Facebook: https://facebook.com/carolinegirvanfitness
▶ Twitter: https://twitter.com/carolinegirvan
▶ Business Enquires: info@carolinegirvan.com
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.
Видео Day 19 of EPIC | Full Body Workout - 1 Hour [Dumbbell Complex] канала Caroline Girvan
Показать
Комментарии отсутствуют
Информация о видео
Другие видео канала
Day 20 of EPIC | Dumbbell HIIT Workout [30 min High Intensity]1 Hour DUMBBELL FULL BODY WORKOUT at Home | No JumpingDay 18 of EPIC | 40 Min Chest and Triceps Workout at Home15 MIN ROCK HARD ABS WORKOUT | Core Strength at Home - Caroline GirvanDay 14 of EPIC | Full Body Workout at Home with Dumbbells - SupersetDay 21 of EPIC | Leg Workout at Home [Dumbbell Complex]Day 44 of EPIC | PURE GRIT Full Body Dumbbell Workout - ADVANCED COMPLEX5 Min Full Body Warm Up with Caroline Girvan1 Hour Dumbbell Full Body CARDIO Complex Workout | EPIC II - Day 251 Hour FULL BODY WORKOUT at Home | No Equipment + No Jumping1 Hour DUMBBELL FULL BODY WORKOUT at Home | Caroline Girvan30 Min DEFINED ABS WORKOUT at Home | No Equipment | No Repeat20 MIN SOLID ARMS & SHOULDER WORKOUT with DumbbellsDay 24 of EPIC | Full Body Dumbbell Workout [NO JUMPING / SUPERSET]1 Hour HARDCORE FULL BODY HIIT WORKOUT at Home | No EquipmentPOWERFUL Full Body workout with Dumbbells | EPIC II - Day 1010 MIN AB COMPLEX | Total Abs Workout - NO EQUIPMENT30 Min FULL BODY DUMBBELL WORKOUT at Home | Muscle BuildingDay 39 of EPIC | NO JUMPING Full Body Workout with Dumbbells | TrisetsDay 16 of EPIC | 40 Min Dumbbell Back and Bicep Workout at Home