Caroline Girvan - Day 9 of EPIC _ Full Body Workout with Dumbbells _ 1 hour No Repeat

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 &...