A fully challenging, full body dumbbell workout that will test your fitness level, strength and determination! Burning a lot of energy whilst pushing through using strength, coordination and endurance!!

All you will need for this workout is a pair of dumbbells and your mat! A yoga block/book can be used to increase range of motion of DEADSTOP lunges!!

The dumbbells I am using for your reference are 10kg however if you have various weights available keep them handy!!

DEADSTOP LUNGE
DROP TO X1 DUMBBELL
BODYWEIGHT ONLY

DEADSTOP LUNGE (switch)
DROP TO X1 DUMBBELL
BODYWEIGHT ONLY

SHOULDER PRESS X2 DUMBBELLS
SHOULDER PRESS X1 DUMBBELL
PIKE PUSH UP

SHOULDER PRESS X2 DUMBBELLS
SHOULDER PRESS X1 DUMBBELL
PIKE PUSH UP

Staple:
MAKER (X2 DUMBBELLS)
MAKER X1 DUMBBELL
MAKER X1 DUMBBELL (switch)

KNEEL TO SQUAT(X2 DUMBBELLS)
KNEEL TO SQUAT(X1 DUMBBELL)
KNEEL TO SQUAT (bodyweight)

FLYES ALTERNATING FLYESWIDE PUSH UPS
FLYES ALTERNATING FLYESWIDE PUSH UPS
Staple:
MAKER (X2 DUMBBELLS)
MAKER X1 DUMBBELL
MAKER X1 DUMBBELL (switch)

RDL TO SQUAT (X2 DUMBBELLS)
RDL TO SQUAT (X1 DUMBBELL)
RDL TO SQUAT (bodyweight)

RDL TO SQUAT (X2 DUMBBELLS)
RDL TO SQUAT (X1 DUMBBELL)
RDL TO SQUAT (bodyweight)

CHEST PRESS X2 DUMBBELLS
CHEST PRESS (alternating)
PUSH UPS

CHEST PRESS X2 DUMBBELLS
CHEST PRESS (alternating)
PUSH UPS

Staple:
MAKER (X2 DUMBBELLS)
MAKER X1 DUMBBELL
MAKER X1 DUMBBELL (switch)

STAGG RDL TO SQUAT X2 DUMBBELLS
STAGG RDL TO SQUAT X1 DUMBBELL
STAGG RDL TO SQUAT BODYWEIGHT

STAGG RDL TO SQUAT X2 DUMBBELLS
STAGG RDL TO SQUAT X1 DUMBBELL
STAGG RDL TO SQUAT BODYWEIGHT

BENT OVER ROW X2 DUMBBELLS
BENT OVER ROW ALTERNATING
BENT OVER ROW X1

BENT OVER ROW X2 DUMBBELLS
BENT OVER ROW ALTERNATING
BENT OVER ROW X1

Finisher; (45 seconds each!!)
SQUAT TO PRESS x2 dumbbells
SQUAT TO PRESS uneven
SQUAT TO PRESS uneven (switch)
SQUAT TO PRESS x1 dumbbell!

This for me, was one of the most demanding and fatiguing full body workouts in EPIC! Though totally loved it too!! And I don’t doubt you will too!!!!

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Please ensure you warm up! Here’s my recommended warm up routine: https://youtu.be/PzyzfjtNHb0

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Caroline Girvan
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Northern Ireland
BT38 8WB


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