A full body cardio session that will involve a mixture of lifting and cardio! Shoulders, chest, back, quads and hamstrings all targeted!

All you will need for this sweaty session is a pair of dumbbells and your mat!

The dumbbells I am using for your reference are 9kg throughout!

The timer will be on throughout for 45 seconds of work, 15 seconds rest!

There is a staple in this workout….
The MAKER!!

MAKER!

SQUAT TO PRESS
SQUAT TO PRESS
SQUAT TO PRESS

SQUATS!
SQUATS!
SQUATS!

MAKER!

ARNOLD PRESS
ARNOLD PRESS

SNATCH!
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

MAKER!

BENT OVER ROW
BENT OVER ROW
BENT OVER ROW

REAR STEP LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

TOE REACH TO HOLLOW
TOE REACH TO HOLLOW
TOE REACH TO HOLLOW

MAKER!

RDL TO SQUAT
RDL TO SQUAT
RDL TO SQUAT

1 1/2 REP RDL
1 1/2 REP RDL
1 1/2 REP RDL

MAKER!

DIAMOND PRESS
DIAMOND PRESS
DIAMOND PRESS

RUSSIAN TWIST
RUSSIAN TWIST
MAKER!

Heart pumping within the first few minutes!

A combination of resistance training and cardio to make your muscles work hard and heart rate up!

And who doesn’t love a Maker staple!?

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Always ensure you warm up before any workout. Here’s my NEW EPIC 5 Min Warm Up Routine: https://youtu.be/JOoIsy8SX4c

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EPIC III Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy

EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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