Day 33 of EPIC _ Dumbbell LEGS + BICEP Workout - Caroline Girvan
Complete lower body and biceps workout... dumbbells ready to go! Glutes, hamstrings, quads, core and of course biceps will be working hard throughout this dumbbell workout!!
You will also need a mat. I am using 2 different weights but this is not necessary! The Dumbbells I am using are 8kg x 2 and 10kg x 2 for your reference!
As you will see below, the workout consists of 2 complexes for lower body (1 with 2 dumbbells and the other with 1 dumbbell). The second complex requires to switch sides after all 4 exercises have been completed!
COMPLEX (10 minutes everything 10 reps)
DEAD STOP LUNGE
DEAD STOP LUNGE
CURTSEY LUNGE
CURTSEY LUNGE
ROMANIAN DEADLIFT
30 rest
30 on/30 off
ALTERNATING CURLS
ALTERNATING CURLS
REVERSE LOWER CURLS
REVERSE LOWER CURLS
HAMMER CURLS
HAMMER CURLS
CROSS BODY CURLS
CROSS BODY CURLS
WIDE CURLS
WIDE CURLS
30 rest
COMPLEX (10 minutes everything 10 reps)
Repeat all opp side
UNEVEN LUNGE
CURTSEY LUNGE
STAGGERED RDL
UNEVEN SQUAT
UNEVEN LUNGE
CURTSEY LUNGE
STAGGERED RDL
UNEVEN SQUAT
30 rest
PALMS UP CURLS
PALMS UP CURLS
ALT HAMMER CURL x 2 W/HOLD
ALT HAMMER CURL x 2 W/HOLD
CURL HOLD
CURL HOLD
CURL TO EXTERNAL ROTATE
CURL TO EXTERNAL ROTATE
1 minute
SUMO TO HAND TAP
SQUAT WALK
SQUAT ON TOES
HAMSTRING MARCH
HAMSTRING DEAD STOP
Finisher: ROMANIAN TO CURL TO SQUAT!
1 min
Remember to take it slow.. particularly the complexes and curls... it will make it more challenging if you control the movements!
Some general tips for this workout:
⭐️Place mat under when performing dead stop lunges. Lower slowly to dead stop lunge to prevent any impact to knees when they make contact to mat.
⭐️During bodyweight sumo to hand tap, keep back flat so you touch hands to floor in a Romanian deadlift position!
I hope you all enjoy the intensity of this session! I know you all love the challenge and no doubt you will embrace the🔥!
▶ My FREE 10 Week Program Guide and Schedule: https://carolinegirvan.com
Видео Day 33 of EPIC _ Dumbbell LEGS + BICEP Workout - Caroline Girvan автора Домашние тренировки
Видео Day 33 of EPIC _ Dumbbell LEGS + BICEP Workout - Caroline Girvan автора Домашние тренировки
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1 января 2025 г. 10:32:54
00:51:31
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