Epic I

Day 11 in the EPIC Program and it’s a quads and abs workout! We will be hitting our entire lower body with emphasis on the quads, beginning with approx 10 minutes abs! You will need is a bottle of a mat, a wall and a pair of dumbbells. An option is a yoga block or thick book to perform some squats with the heel elevated. The timer will be on for 1 minute per ab exercise, however when we come to the quad segment, the timer is 40 seconds of work and 20 seconds rest before moving onto the next variation. As you will see below at the beginning of the lower body training, the main squats are repeated for 2 sets, before we move to one set of most exercises.

Day 12 in the EPIC Program and it’s shoulders! We will be using dumbbells to target our deltoids with single and double arm work, pressing, holding and control throughout for this shoulder workout with dumbbells. You will need a pair of dumbbells and a wall if you are performing the handstand hold at end however this is optional. I am using 2 x pairs of dumbbells (10kg x 2 and 6kg x 2) to show you which movements typically involve the heavier and lighter weights however this can be competed with one pair of dumbbells! The timer will be on for 30 seconds per exercise, however if the exercise is single arm, we will simply go straight onto opposite arm with no rest.

Day 13 in the EPIC Program and it’s a hamstrings and glute workout! We will be targeting the 3 main muscles of the glutes: the gluteus maximums, gluteus medius and gluteus minimus as well as the adductors and hamstrings. We will be using small resistance bands and dumbbells to target the hamstrings and glutes but also our core! During this workout I am using one dumbbell and it is 20kg (44lbs) however you can use 2 x dumbbells to increase the weight of needed depending on the dumbbells you have. You can also use a kettlebell. In regards to the band, if you have a longer band you can double it up to shorten it and increase the resistance. There are so many athletic and strength benefits to training your glutes including improved posture, help protect your spine, run faster, jump higher, improve stability of core and hips, reduce risk of injuries including the hamstrings, hips, lower back and knees. Often lower back pain can be associated with weak glutes and/or hamstrings. Th

Day 14 in the EPIC Program and it’s a superset full body workout at home using dumbbells and our bodyweight for this session! We will be targeting the entire body; quads, hamstrings, glutes, shoulders, chest, back, arms and of course core! You will need a mat and a pair of dumbbells for this workout. For your reference I am using 2 x 10kg. The timer will be on for 45 seconds per exercise, supersetted immediately by an exercise that compliments it for 45 seconds to get ready for the next! We have 30 seconds rest before the next superset!

Ready for a high intensity full body session? All you need is a mat and yourself ready to go! Let’s get the heart rate up, challenge yourself mentally and physically and become stronger! With this no equipment full body HIIT workout at home you simply work through each exercise 20 seconds at the intensity and pace that suits you! No matter your level of fitness, you should aim to really challenge yourself! It is a tabata style format in that it is 20 seconds of work, 10 seconds rest throughout for 4 minutes per set (pair of exercises). Once you complete 4 minutes of a section, we then have 10 seconds rest to begin next set and so on!

Day 16 of the EPIC Program and it's a back and bicep workout! This is a solid upper body session targeting the upper and middle back and those arms! You will need dumbbells, a mat and something steady to lean against for the bent over rows. Optional is a chair that can support you whilst doing pullovers however these can be also performed on the mat! On the chair allows for a greater range of motion. I am using 2 pairs of dumbbells (17.5kg and 8kg each). The timer will be on for 30 seconds per exercise and 30 seconds rest. Many of the exercises are single arm so we will perform the exercise on one side, then straight into other side. I would suggest counting how many reps you perform on one side so you can then do the same on opposite arm.

Here we go for leg day!! And it’s lunges! Technically no exercise is the same however what we do on one side, we have to do on the other for this leg workout. You will need a mat, a pair of dumbbells (I am using 10kg each hand for your reference) and a block or book for foot elevated lunges! A wall is also useful for assistance during lunge to pistol squats if needed. Timer will be on for 45 seconds followed by complimentary exercise for another 45 seconds with 30 seconds rest!

The arms and chest are targeted in Day 18 of the EPIC Program! Full of super sets throughout and finishing with bodyweight push ups, this workout is definitely going to push up triceps to a new level. The shoulders and core involved also alongside this chest and tricep workout. You will need a mat and a pair of dumbbells. I am using 2 pairs (15kg and 8kg pairs) however you can use 1 pair and simply perform more reps etc! The timer will be on for 45 seconds of work, followed immediately by another 45 seconds of work followed by 30 seconds rest. We complete each of the main super sets for 3 sets. Ensure to stop when you feel your form is being affected. During the flyes, ensure a slight bend at elbows throughout. With the skull crushers, ensure you are aware of position of upper part of arm that it remains as steady as possible (perpendicular to body) whilst lowering and rising of dumbbells. During the tricep press, try to keep those elbows in by sides throughout.

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 mo

High intensity, full body workout 30 minutes! No jumping, low impact, no repeat, dumbbell full body fun!! Grab your dumbbells, a mat and let’s go!!! The dumbbells I am using for your reference are 6kg each! This full body intense session will burn a lot of energy, build strength, require you to engage your core and sweat!!! Timer will be on 40 seconds of work, 20 seconds rest! Ensure you earn your rest! I am using 6kg but if I was using even lighter, I would be still earning my rest as I would perform at a faster pace many of the movements but still ensure form is ????????! It is up to you to push it and challenge yourself!! The following exercises are no repeat (however what we do on one side... must be done on the other!!)