Caroline Girvan - Day 19 of EPIC _ Full Body Workout - 1 Hour [Dumbbell Complex]

1 hour full body dumbbell workout Day 19 let's do this!! There is a ‘dumbbell complex’ every 4th exercise that incorporates 4 main compound movements to target slot of muscles at the same time, they are as follows: HIGH SQUATS ROMANIAN DEADLIFT BENT OVER ROW SHOULDER PRESS You will need a mat, a wall for wall sits at the beginning and a pair of dumbbells. The dumbbells I am using are 10kg each for your reference. The timer will be on for 45 seconds of work, 15 seconds rest throughout. We complete each movement for 2 reps only and transition to the next as smoothly as possible. Once we complete each movement for 2 reps, we repeat until the timer is finished for the 45 seconds! A Complex is more commonly performed with a barbell however we can perform many of the same movements with a dumbbell! A complex has many benefits including increased strength, muscular endurance, co-ordination but also the benefits of cardio! Your grip and forearm strength is improved also! Ensure you move at a pace that suits you and the weights you are using. COMPLEX WALL SIT (dumbbells) WALL SIT (single leg) WALL SIT (single leg) COMPLEX SUMO SQUAT SUMO SQUAT (x 1 dumbbell) SUMO HALF REP COMPLEX DUMBBELL SWING SWING TO SQUAT SQUAT TO PRESS COMPLEX FWD LEAN 1/2 REP LUNGE FWD LEAN 1/2 REP LUNGE ALT FWD LEAN LUNGE COMPLEX CLOSE SQUATS SUITCASE SQUATS 1/2 REP CLOSE SQUATS COMPLEX PRESS SQUAT SQUAT TO PRESS (Individual movements) COMPLEX UPRIGHT ROW ROMANIAN DEADLIFT COMBO COMPLEX...