FEARLESS Full Body Dumbbell Workout / Complex | EPIC II - Day 45

60 minutes of rows, raises, presses, squats, and curls! Strength training with some cardio squeezed in too to make you work hard!! Key compound movements such as RDLs, rows, lunges along with complexes thrown in! A lot in one hour!!

For this full body strength workout you will need a pair of dumbbells, your mat and a yoga block/book!

Optional is a chair to place hands on for bent over rows. Also if you have a selection of dumbbells you can keep them handy to use!

The dumbbells I am using are 15kg each more towards the beginning then dropping to 9kg each mostly thereafter.

The timer will be on primarily for 40 seconds of work, with 20 seconds of rest.

BENT OVER ROW
BENT OVER ROW (switch)
BENT OVER ROW (switch)
BENT OVER ROW (switch)
RENEGADE ROWS
RENEGADE ROWS
HEEL ELEVATED LUNGES
HEEL ELEVATED LUNGES (switch)
HEEL ELEVATED LUNGES (switch)
HEEL ELEVATED LUNGES (switch)
RDL
RDL
COMPLEX 2 min 40 seconds
5 x LUNGE
5 x 1/2 STAGGERED RDL
5 x SQUAT TO PRESS

CHEST PRESS
CHEST PRESS
CHEST PRESS
FLYES
FLYES
FLYES
HEEL ELEVATED SQUAT
HEEL ELEVATED SQUAT
HEEL ELEVATED SQUAT 1 1/2 REPS
HEEL ELEVATED SQUAT 1/2 REPS
STAGGERED SQUAT
STAGGERED SQUAT (switch)

COMPLEX 2 min 40 seconds
5 x LUNGE
5 x 1/2 STAGGERED RDL
5 x SQUAT TO PRESS

ARNOLD PRESS
ARNOLD PRESS
ARNOLD PRESS
ALTERNATING LATERAL RAISES
ALTERNATING LATERAL RAISES
ALTERNATING LATERAL RAISES

CALF SLOW (hold)
CALF FAST (hold)
CALF PULSES (hold)
CALF FAST (hold)
CALF SLOW (hold)

COMPLEX 2 min 40 seconds
5 x LUNGE
5 x 1/2 STAGGERED RDL
5 x SQUAT TO PRESS

SKULLCRUSHER
SKULLCRUSHERSKULLCRUSHER
HAMMER CURL
HAMMER CURL
HAMMER CURL
STATIC LUNGE
STATIC LUNGE
STATIC LUNGE
STATIC LUNGE
STATIC LUNGE (x1 dumbbell)
STATIC LUNGE (x1 dumbbell)

COMPLEX x 2 dumbbells!

5 x LUNGES PER SIDE
5 x 1/2 REP RDL
5 x SQUAT TO PRESS

Remember there is no pressure... aim to perform as best you can with great form, pace and try to make every single rep the best it can be; during bent over rows, lower slowly, during renegade rows try to set dumbbell down with less noise, with RDLs, how much can you feel the stretch in hamstrings? During squat to press, can you squat that bit deeper whilst remaining upright and heels down?

Once you complete the last complex in this workout, week 10 officially is on!!!

I hope you all have a wonderful session and have that Friday feeling after!!!

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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.

Видео FEARLESS Full Body Dumbbell Workout / Complex | EPIC II - Day 45 канала Caroline Girvan