All you will need for this full body workout is a pair of dumbbells and a mat.
The dumbbells I am using for your reference are 9kg each.
My pace is slightly faster than the traditional full body sessions on Friday so heart rate will be elevated more throughout but ensuring form is not affected. Also ensuring heart rate not spiking so pacing the workout.
The timer will be on for the first 10 minutes of ab and core for 1 minute per exercise and no specific rest. Please don’t rush into position.. if it takes 5/10 seconds to get into position take it!
We then move into the full body movements where time will be 40 seconds of work and 20 seconds rest.
DEAD BUG
DOUBLE DEAD BUGHOLLOW SINGLE LEG REACHTOE REACH
CRUNCH W/PULSE
HOLLOW TO V SIT
HIP LIFTSREVERSE CRUNCH
PLANK ROLLSPLANK ALT KNEE SIDE TUCK
SNATCHSNATCH (switch)
ROMANIAN TO SQUATSWING TO SQUATSUMO HOLD W/ FRONTAL RAISE
SQUAT TO SIDE PAUSE
SQUAT TO SIDE PAUSE (switch)
SQUAT TO PRESS (one side)
SQUAT TO PRESS (switch)
CURL TO LUNGE (one side)
CURL TO LUNGE (switch)
HOVER RENEGADE ROW
TRICEP PUSH UP TO HOLLOW
PRESS TO WINDMILL (one side)
PRESS TO WINDMILL (opp)
KNEEL TO SQUAT TO PRESS
KNEEL TO SQUAT TO PRESS (switch)SQUAT TO PRESS
CLOSE SQUAT TO HAMMER CURLCURL TO PRESS TO LUNGE
CURL TO PRESS TO LUNGE (switch)
LUNGE TO UNEVEN SQUATLUNGE TO UNEVEN SQUAT (switch)
STAG RDL TO STAG SQUAT
STAG RDL TO STAG SQUAT (switch)
BENT OVER TO SUPINE ROWSQUAT TO ALT REAR LUNGESSQUAT/LUNGE/CURTSEY (one side)
SQUAT/LUNGE/CURTSEY (switch)
TRICEP PRESS TO LEG LOWERSKULL CRUSHER TO LEG EXTEND
V SIT TO ARMS EXTENDPLANK TO ROTATION (one side)
PLANK TO ROTATION (switch)
TRICEP PRESS TO RENEGADE ROW
MAKER!
Finisher; 1 MINUTE SQUATS!
The windmill can be performed bodyweight if not comfortable performing it weighted or simply use a bottle of water as it is single arm!
I hope you get a super session done and feel strong for it!!
Let’s go!!!
👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼
Please ensure you warm up. Check out my NEW recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0
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Caroline Girvan
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Northern Ireland
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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.