Epic I

Defined legs.... let’s strengthen our quads, hamstrings and glutes whilst burning lots of energy through dumbbell complexes with this leg workout at home!! Day 21 in the EPIC Program and it’s leg day! This workout is a challenge for the entire lower body including the quads, hamstrings, glutes and of course core is majorly involved. This workout is based on 2 sets each of a complex performed for 3 minutes (one complex for 4 minutes). Within each complex is 4 main exercises that we perform each for 10 reps, then move onto the next to complete 10 reps and so on. Once you complete all four exercises, you repeat if the time allows you for the entire duration! Your aim is to not drop the dumbbells however you can change hand position to having the dumbbells by your sides or in a front rack position etc. Ensure you perform at your own pace! You may go slightly faster or slower than me but ensure your form is ????????????????????????????????!! The weights I am using for your reference are 2 x 10kg.

Let’s add definition to the arms with this shoulder workout with dumbbells combined with core strength and stability exercises with intense supersets! You will need a mat, something steady to lean against for rear delts and a pair of dumbbells. I am using 2 pairs of dumbbells; 2 x 10kg and 2 x 6kg however you can use 1 pair of dumbbells! Simply ensure you perform at the rate to suit the weight of your dumbbells and ability! This shoulder and core workout comprises of supersets with 45 seconds of work, followed immediately by another 45 seconds of work and finally 30 seconds rest. We repeat each superset twice before moving onto next! I do say in the supersets to go immediately into the next exercise however please don’t rush. It may take afew extra seconds to get into position etc so please ensure you don’t worry to much about being ready as soon as beeper goes!

Glutes and abs... 15 minute no rest ab exercises, specifically the upper abdominals, followed by glute activation, dumbbell glute focused exercises and hip thrusts to activate, isolate and engage the glute muscles! You will need 2 dumbbells, or 1 heavier dumbbell or kettlebell! Also a mat and a chair for the hip thrusts. If using a solid base chair, place a towel on it to soften the surface for upper and middle back during thrusts. Ankle weights are completely optional and can be worn during the glute activation at beginning of glute part of workout. A band is also optional. I will be wearing a band for some of the exercises however can alternative will be provided if not wearing a band. The timer will be on for 1 minute no rest during the 15 minute abs routine at the beginning. Once we move to glute activation, the timer will be 45 seconds of work, followed by 15 seconds either pulse or hold or 1/2 reps of previous movement! Once we move to the dumbbell part, the rest will

very muscle in our body is going to be challenged and heart rate up for the next 1 hour with this full body dumbbell workout! We will superset our way to feeling strong! This full body workout is a slow paced and focused session to build our strength, focus on form and control. I always love a full body dumbbell session to work on feeling the muscles contract, particularly the eccentric part of the movement such as lowering during press! The weights I am using are 10kg / 22lbs each. You will also need a mat! Many of these supersets will begin with 2 dumbbells then drop to 1 for the other exercise. The timer will be on for 45 seconds of work, then into 45 seconds of a complimentary exercise followed by 30 seconds rest. This is a no jumping workout and a no repeat workout so lots of fun!!

Ready for some high intensity fun with 60 exercises and limited rest in this no repeat HIIT workout, that requires maximum effort and bodyweight strength! Perfect way to burn fat and maintain muscle! No equipment needed, just a mat, bottle of water and your mind and body ready to work!! 20 seconds of work, 20 seconds rest! 60 exercises, 40 minutes in total! Due to the time being only 20 seconds of work, you should be working to really push out those reps and get that heart rate up!!!

Build lean muscle! Complexes are one of my favourite training methods to condition the body, increase strength and shed body fat! Both physically and mentally a challenge but this training method is worth the hard work! This workout consists of 4 main complexes. Each complex will be performed for 10 minutes in total, with 1 minute rest between each complex. Before each complex begins, on screen it will show what is coming up. Try to focus on this to have an idea so you can perform at your own pace as you may go at a faster or slower pace than me depending on your weights. Of course the splits of the complex will remain on the screen for the duration of the 10 minutes also. You can absolutely follow me however I may miss a curl etc! Maintain a steady pace throughout and pace yourself as 10 minutes is a long time working continuously. You can hold dumbbells by your sides or lifting up infront of shoulders during lunges etc depending on your grip and forearms if and when they need

Arm workout and abs workout in one! We will focus on strengthening and toning the triceps and abs during this bodyweight and dumbbell workout! You will need a stable chair for bodyweight dips, a mat and a pair of dumbbells! The dumbbells I am using for your reference are 8kg each! The timer will be on for 50 seconds of work and 10 seconds rest during the abs portion and 40 seconds of work with 20 seconds of rest during the triceps portion! This is a slow paced workout with focus on the full range motion of the tricep exercises, aiming for depth not reps on the tricep push ups and control on the abs! During the abs section we will use a mixture of bodyweight and dumbbells to target the core and abs! When we get to the tricep section, every 3rd exercise will be bodyweight dips! I have chosen this as a staple exercise as you are able to do a lot of reps and modify accordingly. As you fatigue, you have the option to bring your feet flat on the floor and knees bent at 90° so you ca

This is a Glutes workout, hamstring workout and back workout... all in one session! This dumbbell routine will strengthen your entire posterior chain! You will need a pair of dumbbells, a steady chair for Bulgarian lunges and a mat! Also a wall simply to use for balance during single leg calf raises! The timer will be on 45 seconds of work, with 15 seconds rest. There is a staple exercise combination after every 3rd exercise... variations of the Romanian deadlift. I have chosen this exercise as it is a fantastic movement to involve the hamstrings, glutes and back! Your forearms will also be tested!! You can perform with one dumbbell if preferred, particularly towards the end if forearms and grip feeling it tough!

1 hour dumbbell full body dynamic and isometric workout hitting every single muscle to challenge you mentally and physically! Isometrics is simply a term for a muscle holding its contraction and is neither lengthening or shortening! It is harder then it looks! The aim is to hold these isometric positions are best as you can! Try to really engage the muscles to the maximum and hold the contraction. Remember to relax your breathing when holding the contraction! For any hold involving leg lower, simply do not lower as much or bend at knees. Reduce to 1 dumbbell when needed, or bodyweight only! You will simply need a mat and a pair of dumbbells. The dumbbells I am using for your reference are 2 x 10kg. Every exercise is for 30 seconds each, however it is trisets so basically we will perform a dynamic movement for 30 seconds, straight into the isometric hold for 30 seconds, followed straight away again by 30 seconds of the dynamic movement again! Each triset is different! Howev

Intense no jumping EMOM high intensity workout. Every Minute On the Minute! Full body workout! High intensity! No jumping! Heart rate up! Burn energy! EMOM; the faster you work, the more rest you have! All you will need is a mat and a bottle of water! Basically, a series of exercises and reps are performed with good pace and form within 1 minute period before the beeper goes and you do it again. Each combination of exercises and their reps are performed for 10 sets. You hopefully should be having at LEAST 10-15 seconds rest before the beeper goes for the minute gone. I would advise you to look at the exercises below so you know roughly what is coming up and the quantity. PLEASE REDUCE QTY OF REPS (as detailed in brackets below and also in pink on screen during the workout) IF YOU ARE NOT GAINING SUFFICIENT REST BETWEEN NEXT SET! It is important to know when to reduce the reps due to limited rest or form being affected during this full body high intensity session!