Caroline Girvan - 1 Hour Full Body TEMPO TRAINING / Isometric Workout | EPIC II - Day 30

My favourite session of the week is Friday’s full body! It’s a time to spend practising movements, learning more so it hope you can control your body, feel those strength gains and use different techniques to keep training interesting! This workout will involve a mixture of slow eccentric movements, isometric holds and slow concentric by using time as guide to slow down parts and hold a position! All you will need is a pair of dumbbells and your mat! A wall or sturdy chair can be useful for x over squats if preferred! The dumbbells I am using for your reference are 10kg each. During the workout, depending on the weights you have, you may use one dumbbell when I am using 2 or use both if I drop to only 1! You can absolutely perform this workout barefoot for better balance as the x over squats can be tricky if wearing thick soles! The timer will be on for 30 seconds per portion and we have 3 x 30 seconds before a rest. Each 30 seconds will generally consist of a full range, followed by a hold or tempo variation and then the final 30 seconds the full range again. Squat to RDL - x1 slow squat - squat to RDL Curtsey lunge - hold - curtsey lunge (one side) Curtsey lunge - hold - curtsey lunge (switch) Calf raises - hold - calf raises Renegade row-hold-row (one side) Renegade row-hold-row (switch) Bent over row-supine row hold-bent over row Hammer curl - hold - curl Fwd lean lunge - upright hold - fed lean lunge (one side) Fwd lean lunge - upright hold - fed lean lunge (switch) Kneel to squat- hold squat- kneel to squat (Same side) Kneel to squat- hold squat- kneel to squat (opp) Push press - press - push press Hammer press - 90° hold- hammer press Frontal raise - slow raise - frontal raise X over squat- hold- x over squat (one side) X over squat- hold- x over squat (switch) On toes squat - x1 slow squat - on toes squat Reverse crab- hold- reverse crab (same side) Reverse crab- hold- reverse crab (switch) X1 leg hamstring lift- hold- lift (one side) X1 leg hamstring lift- hold- lift (switch) X1 slow push up- push ups - x1 slow push up Pull over - hold - pull over Alt foot reach - hollow hold- alt foot reach Lateral lunges - low lunges- lateral lunges Reach to lower- lower hold- reach to lower Tricep push up- hold- tricep push up Sit up to extend- hold- sit up to extend Finisher: Squat to press - x 1 slow squat - squat to press!!! This will be week 6 complete!!! Wow!! I hope you are all enjoying it so far! Please remember how awesome you are doing! Have fun with this one hour session!!

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