Day 9 in the EPIC Program and it’s a 1 hour full body workout with Dumbbells!!! We will be hitting our entire body with many different compound and isolating exercises each for 40 seconds of work with 20 seconds to get ready for the next!
The dumbbells I am using for your reference are 10 kg x 2. You will also need a mat and a stable chair for Bulgarian lunges, bodyweight dips and decline push ups! It is handy also to have a wall or something steady nearby to help stabilise you during certain exercises such as pistol squats, particularly as these are towards the end and even if you can do this movement normally, they will be a lot more difficult after so many lower body exercises!
Throughout I will alternate between using 2 dumbbells, 1 dumbbell and bodyweight so depending on the weight you have at home, you can use 2 dumbbells if I’m using 1 dumbbell or drop to 1 dumbbell when you need to for example.
Don’t worry about losing balance during certain movements.. I do sometimes and just take a second to reset and try again!
SNATCH
SNATCH
DECLINE PUSH UP
WALK OUT TO PIKE PUSH UP
DIPS
PLANK SIDE TO PUSH UP
SINGLE ARM PRESS
SINGLE ARM PRESS
RENEGADE ROW TO PUSH UP
UNEVEN PUSH UP
BENT OVER ROW (slow eccentric)
HAMMER CURLS
TRICEP PUSH UP (hold 5 secs)
LATERAL ALT RAISES
LEG LOWER HOLD
LEG LOWERS
SIDE PLANK TO SINGLE LEG HOVER
SIDE PLANK TO SINGLE LEG HOVER
FULL TOE REACH TO HOLLOW
REVERSE CRUNCH
SLOW HIP RAISE
TABLE TOP CRUNCH SWEEP
CRUNCH PULSES
DB SQUAT WALK (fwd & back)
SUITCASE SQUATS
SQUATS W/ x 2 PULSES
ROMANIAN DEADLIFT
DEAD STOP LUNGE
DEAD STOP LUNGE (opposite side)
KNEELING SQUAT TO LUNGE
DB LATERAL SQUAT WALK
SINGLE ARM DB LUNGE
SINGLE ARM DB LUNGE
DB BULGARIAN LUNGES
DB BULGARIAN LUNGES
SQUAT HOLD
SQUAT TO PRESS
SINGLE LEG BRIDGE CHAIR
SINGLE LEG BRIDGE CHAIR
X OVER
DIAGONAL PULSE
X OVER
DIAGONAL PULSE
STANDING LEG RAISE
STANDING LEG RAISE (opposite side)
DB CURTSEY TO FOOT TAP
DB CURTSEY TO FOOT TAP
QUAD EXTENSION TO CURL
QUAD EXTENSION TO CURL
X OVER SQUAT
X OVER SQUAT
LUNGE PIVOT
45° FWD LUNGES
HAMSTRING MARCH
HAMSTRING UP & DOWN
GLUTE BRIDGE HOLD
GLUTE BRIDGE ON TOES
PISTOL
PISTOL
LUNGE, LUNGE, PUSH UP
Please ensure you warm up for at least 5 minutes prior to beginning.
Remember, go at your own pace! If you have lighter weights that you would like, please perform at a faster pace than me whilst maintaining form!!
Remember, it's up to you to push it!!
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Epic Program
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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
