POWERFUL Full Body workout with Dumbbells | EPIC II – Day 10



My favourite 1 hour dumbbell workout so far! Strength, power, endurance, core strength, coordination, balance and ability to push through are all tested today!

The entire body will be working throughout! Technique and control are the heart of this workout…focus and pace yourself!

All you will need for this workout is a pair of dumbbells and a mat! You can also use a kettlebell instead of dumbbell for the swings! The dumbbells I am using for your reference are 10kg each.

The timer will be on for 30 seconds each exercise, combining 3 exercises straight after one another to make the triset! No rest!

The first portion of the triset is exactly the same as the third portion!

1/2 TURKISH GET UP
OPP FOOT REACH CRUNCH
1/2 TURKISH GET UP

1/2 TURKISH GET UP (switch)
OPP FOOT REACH CRUNCH
1/2 TURKISH GET UP
LEG LOWER
TUCK TO HOLLOW
LEG LOWER

SWING TO SQUAT
SWING
SWING TO SQUAT
SQUAT TO PRESS
SQUAT…THEN PRESS
SQUAT TO PRESS
ALT REAR LUNGES
SUITCASE SQUATS
ALT REAR LUNGES

KNEELING TO SQUAT TO STAND
SQUAT
KNEELING TO SQUAT TO STAND

SWING TO SQUAT
SWING
SWING TO SQUAT
RDL
1/2 REP RDL
RDL

KNEEL GLUTE SQUEEZE
LATERAL LUNGE (same side)
KNEEL GLUTE SQUEEZE (same side)

KNEEL GLUTE SQUEEZE (switch)
LATERAL LUNGE (same side)
KNEEL GLUTE SQUEEZE (same side)

SWING TO SQUAT
SWING
SWING TO SQUAT

SINGLE SQUAT TO PRESS
1/2 REP SQUATS (same side)
SINGLE SQUAT TO PRESS (same side)
SINGLE SQUAT TO PRESS (switch)
1/2 REP SQUATS (same side)
SINGLE SQUAT TO PRESS (same side)

FRONTAL RAISES
DRIVING CAR
FRONTAL RAISES
SWING TO SQUAT
SWING
SWING TO SQUAT

SNATCH
CLEAN TO SQUAT (same side)
SNATCH (same side)

SNATCH (switch)
CLEAN TO SQUAT (same side)
SNATCH (same side)

CALF RAISES
SQUAT ROCKS
CALF RAISES

SWING TO SQUAT
SWING
SWING TO SQUAT
TRICEP PRESS
DIAMOND PRESS
TRICEP PRESS
CHEST PRESS
FLYES
CHEST PRESS
RENEGADE ROWS
DEEP PUSH UPS
RENEGADE ROWS
SWING TO SQUATSWINGSWING TO SQUAT

SINGLE LEG BRIDGE
SAME LEG BRIDGE HOLD
SAME LEG BRIDGE
DOUBLE LEG BRIDGE HOLD
SINGLE LEG BRIDGE (switch)
SAME LEG BRIDGE HOLD
SAME LEG BRIDGE
HAMSTRING WALK
HAMSTRING HOLD
HAMSTRING WALK
SWING TO SQUAT
SWING
SWING TO SQUAT

ALT SNATCH BURPEE
ALT ROW
ALT SNATCH BURPEE
Finisher!!
SQUAT W/FRONTAL RAISE
SQUAT PULSES
SQUAT W/FRONTAL RAISE

I am sure you will love this hour as much as I did!! Have fun with it too! You are awesome for doing it!!

And Happy Friday everyone!

Please ensure you warm up. Check out my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

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EPIC II Program:

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Sports Equipment I Use:

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My Other Workouts:

▶ NEW 20 Min Jumping Jack Cardio Workout: https://youtu.be/XTzgm-pMQ6I
▶ 10 Min Ab Complex Workout: https://youtu.be/r7gKGvjfyHg

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Caroline Girvan
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County Antrim
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.

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