A full body workout that we all will love! Short duration complexes to build strength, endurance and muscle! Go at your own pace and always focusing on your technique to get so much out of each exercise! The shoulders, chest, back, arms, quads, hamstrings , glutes and abs all will be targeted during these sweaty 40 minutes!

During the abs portion, think about elongating the legs even more, pressing the lower back into the mat even harder!

Whilst performing the supine rows, think about lengthening the range of movement by extending arms down even more and really squeezing back & biceps at the top!

During the RDLs, can you push your chest out even more, hips higher and pushed back that bit more? Dumbbell even closer to the body as you lower?

The timer will be on for each complex 2 minutes duration with 30 seconds inbetween each complex before moving to the next!

Each complex will comprise of only 2 exercises!

For this action packed session you will need a pair of dumbbells, your mat and a yoga block or thick book for heel elevated squats towards the end!

The dumbbells I am using are 10kg each!

MAKER x2
PUSH UPS ON DUMBBELLS x5

1 1/2 REP RDL x10
1 1/2 REP HIGH SQUATS x10

STATIC LUNGE x10
STAGGERED SQUAT x10
All same side!

STATIC LUNGE x10
STAGGERED SQUAT x10
All same side!

ARNOLD PRESS x5
PARTIAL LATERAL RAISE x10

KNEELING TO SQUAT x10
BODYWEIGHT LUNGE TO SQUAT
All same side!

KNEELING TO SQUAT x10
BODYWEIGHT LUNGE TO SQUAT
All same side!

RENEGADE ROW x10
SUPINE ROW x10

1/2 REP STAGGERED RDL x10
1/2 REP STAGGERED SQUAT x10
All same side!

1/2 REP STAGGERED RDL x10
1/2 REP STAGGERED SQUAT x10
All same side!

FRONTAL RAISE x10
DIAGONAL PRESS x10

FLYES x10
TRICEP PRESS x10

UNEVEN SQUAT TO PRESS x5
REAR STEP LUNGE x10
All on the same side!

UNEVEN SQUAT TO PRESS x5
REAR STEP LUNGE x10
All on the same side!

DOUBLE DEADBUG x10
LEG LOWER x10

HEEL ELEVATED SQUAT 1/2 REPS x5
FULL RANGE x5

Finisher!
1 minute mini complex!
BODYWEIGHT ONLY!

HEEL ELEVATED SQUAT 1/2 REPS x5
FULL RANGE x5

What a workout! My entire body was alight after this!

I think we have all come to love complexes and this session might be a favourite for many of you!

This will leave only 1 more workout in the EPIC III program!

Time flies when you are having fun….for me, this definitely applies to this entire program.

I hope you all look forward to smashing the last workout… it’s going to be EPIC! You deserve to celebrate!

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

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Here’s today’s optional add-on: https://youtu.be/fX0ltj1fV3E

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