Epic I

Welcome to week 7 in the EPIC Program!! Day 31 and it’s glutes & ab workout combined! Hamstrings, core, abs, glutes all are involved in this dumbbell workout! You will need either 2 x dumbbells (or 1 larger dumbbell), or a kettlebell or plate. Also a mat and a chair for hip thrusts. You don’t need a band for this workout however you can add it on during the sumo squats (bring feet closer in and push knees out), bridges and hip thrusts if you like! The timer will be on for a majority of time 45 seconds with 15 seconds rest, however some of the movements completely leave out the rest abs you will be performing hip thrusts etc for 1 min 45 seconds! ???? For a portion of this session, every 3rd exercise is a staple: the sumo half rep squats. Ensure feet at 45° out, wider than than standard squat, you keep chest open, shoulders back and down, push hips back and don’t stand fully! Of course stand fully when you need a rest.

Shoulders and obliques workout here we come! We will be hitting our entire core abs abs with focus on the obliques followed by a shoulder workout with dumbbells! You will simply need a pair of dumbbells and a mat for this workout. I am using 2 pairs of dumbbells but this is optional. I am using 10kg for the obliques and the compound shoulder movements and the 6kg for the lateral, frontal, rear delts etc! The timer will be on for 50 seconds of work and 10 seconds rest for the oblique portion. Timer will then change to 40 seconds of work and 20 seconds rest for the shoulders. We perform each movement for 2 sets before moving into next! The burn out of push press at the end is only one set! PLEASE NOTE: perform windmill either bodyweight or with a very light weight if not used to this movement.

Complete lower body and biceps workout... dumbbells ready to go! Glutes, hamstrings, quads, core and of course biceps will be working hard throughout this dumbbell workout!! You will also need a mat. I am using 2 different weights but this is not necessary! The Dumbbells I am using are 8kg x 2 and 10kg x 2 for your reference! As you will see below, the workout consists of 2 complexes for lower body (1 with 2 dumbbells and the other with 1 dumbbell). The second complex requires to switch sides after all 4 exercises have been completed! COMPLEX (10 minutes everything 10 reps)

1 hour full body workout with dumbbells and bodyweight to target our hamstrings, glutes, quads, core, shoulders, back, chest, arms and abs! We will use our bodyweight and dumbbells throughout this workout! All you will need is a pair of dumbbells, a mat and a stable chair. Following every 4th exercise is a staple movement: Bulgarian lunge to single leg push up, which we do one side then the other. The timer will be on for 40 seconds of work and 20 seconds rest throughout! We finish with a burn out of DB lunges for 40 seconds, straight into 20 seconds bodyweight only... and repeat on opposite side!

High intensity, full body Tabata style workout hitting the entire body! No equipment! All you will need for this workout is a bottle of water handy, a mat and lots of energy!! ENSURE YOU WARM UP: Check out my 5 Min HIIT Warm Up Below It is a Tabata 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! This 30 minute full body high intensity workout is split into 7 pairs of exercises. We finish with hands to floor BURPEES for 20 seconds at the very end for a burn out!

Bicep workout and back workout with dumbbells! We will be doing rows, pulls, curls and pushes to strengthen our back and arms. You will need a mat and a pair of dumbbells. A chair is optional. The dumbbells I am using for your reference are 15kg x 2 & 8kg x2. The timer will be on for most of the movements 45 seconds, 15 seconds rest. However a couple of movements will be 40 seconds and 20 seconds rest. Slow and controlled for this one! Your biceps, lats, rhomboidal, posterior shoulder, spinal erectors and even the glutes and hamstrings due to stabilisation are working!

It's EPIC leg day!! A bodyweight and dumbbell lower body workout with variations of Bulgarian Lunges, primarily targeting the hamstrings and glutes! You will need a pair of dumbbells and a steady chair. A wall close by is also an option to help with balancing assistance. We will be doing each variation of Bulgarian Lunge only once, however what we do on one side, we have to do the same other side! There is a staple exercise involving the hamstrings! It is a single leg foot elevated bridge (also known as hamstring lift etc as below). As we progress through the workout, we will move closer to the chair!

Upper body workout perfectly combining dumbbell exercises and my favourite, push ups!! This push up and dumbbell workout will be particularly intense on the shoulders and triceps! Each complex is 4 minutes in total... simply work though at a pace to suit you. Complete each exercise per sets and continue for the duration! Following each complex, we go STRAIGHT into push ups! This is for 40 seconds but you may find you need a few seconds to get into the push up position and also let arms somehow regain feeling after the previous complex! We are then onto 3 various exercises some of which are dumbbells and others bodyweight. Towards the end, we can all look forward to an abs complex containing simple movements with the dumbbells to target the entire abs! You will need a pair of dumbbells, a mat and the yoga block/book/stepper you have used previously in other workouts! The dumbbells I am using for your reference are 10kg each and also 6kg each, however 1 pair is great, just work

1 HOUR TRI SET FULL BODY DUMBBELL WORKOUT... every muscle in the body will be targeted! A mixture of compound and isolation exercises combined! All you will need for this full body workout is a mat and a pair of dumbbells. The dumbbells I am using for your reference are 10kg each. The timer will be on throughout for 30 seconds. We perform each exercise for 30 seconds, straight into 30 seconds of another exercise and again for one more. We then rest for 30 seconds before repeating triset once more! Following each pair of competed trisets, we will perform a staple triset. This staple triset will change at the half way point. We begin on the mat with abs specific dumbbell exercises before moving to full body movements.

Are you ready for EPIC HIIT. Let’s go! Grab those dumbbells for an intense full body burn! Every muscle will be on fire in this full body dumbbell high intensity session! All you will need for this HIIT workout is a pair of dumbbells, a mat and a wall for a couple of wall sits! The dumbbells I am using for your reference are 6kg each! The timer will be on continuously for 30 seconds of work, 15 seconds rest. We will perform each exercise twice! There is a staple exercise performed once every 5th set... the squat to press! Try to use the drive from the legs and hips to drive those dumbbells overhead! Always look straight ahead and land without jolting.